With the rise of remote work and virtual meetings, many people are experiencing a new type of exhaustion: Zoom fatigue. This phenomenon is characterized by feelings of tiredness, burnout, and disconnection after a long day of video calls. But don’t worry, there are ways to combat Zoom fatigue and improve your virtual work experience.
Surely in the last two years, you have been facing a lack of energy and even maybe chose to skip some Zoom meetings for this reason. This feeling has been called “Zoom Fatigue” syndrome and most of us experienced it before.
The phenomenon has become so widespread due to the increasing number of video chats for business meetings, birthdays, and even first dates.
Understand what causes Zoom fatigue.
Zoom fatigue is caused by a combination of factors, including the constant need to focus on the screen, the lack of nonverbal cues, and the increased cognitive load of processing information in a virtual environment. Additionally, the lack of physical movement and social interaction can contribute to feelings of exhaustion and burnout. Understanding these factors can help you identify strategies to combat Zoom fatigue and improve your virtual work experience.
One of the main causes of Zoom fatigue is the constant need to focus on the screen. Unlike in-person meetings, where you can shift your gaze and take in your surroundings, virtual meetings require you to maintain eye contact with the screen. This can lead to eye strain and headaches. Additionally, the lack of nonverbal cues, such as body language and facial expressions, can make it difficult to read social cues and can increase cognitive load. Finally, the lack of physical movement and social interaction can contribute to feelings of exhaustion and burnout. To combat Zoom fatigue, try taking breaks, practicing mindfulness, and incorporating physical movement into your day.
Experts have confirmed that spending too much time on video chat actually tires people out. They indicated four main reasons, along with a number of practical solutions.
The most common causes of Zoom fatigue
1. Zoom meetings with family and friends may cause excessive close eye contact
In the right context or better said with the right person, eye contact can increase intimacy and communication. Because it is an intimate act, however, too much eye contact can be intense and somewhat stressful, especially being in front of the screens which also is stressful for your eyes. Not only do video conferencing require us to make eye contact with someone for long periods of time, but the video format generally increases the size and proximity of the speaker’s face. The stress accumulated by this type of behavior may lead in time to “Zoom fatigue” syndrome. Imagine if you were in person – would you be so close to each other?
What to do: Go face to face with someone you live with and measure the distance you feel comfortable talking to him or her. The next time you attend a Zoom meeting, make sure your laptop or monitor is comfortable or farther away.
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2. Through video conferencing you see yourself constantly, in real-time
Apart from dancers, most people are not used to working in front of a mirror all day, until video conferencing has become commonplace. Research shows that people are more likely to evaluate themselves when they see a mirror image. Given the previous work, a constant “mirror” on Zoom meetings is likely to cause self-assessment and negative effects.
What to do: In order to decrease the Zoom fatigue syndrome, if turning off the camera is not an option, use the “hide auto view” feature on Zoom.
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3. Zoom fatigue syndrome also causes less mobility and movement
During face-to-face meetings, people move. These opportunities for movement are limited, if not completely unavailable, through video conferencing. To stay visible and focused on screens, most people are confined to a small physical space until the meeting is over.
What you need to do: Create a larger field of view (called more space to move around) during Zoom meetings or video conferencing by pushing the device further back.
4. Nonverbal cues are harder to interpret or take more energy which may cause “Zoom fatigue” syndrome
Nonverbal cues are an essential aspect of communication and are necessary also during Zoom meetings, and research shows that they are easier to interpret in person than in the video. In addition, people who give nonverbal cues need to be more aware and exaggerated in order to convey their message, which can be tiring. Even the way we vocalize in videos requires effort. One study found that people talk 15% louder in video conferencing than in person.
What to do: When you can try to communicate only via audio format, especially on days when you have multiple long meetings.
Here are some solutions that you can integrate in order to fight Zoom fatigue
Take breaks and limit screen time.
One of the most effective ways to combat Zoom fatigue is to take breaks and limit your screen time. Schedule regular breaks throughout the day to step away from your computer and engage in physical activity or relaxation techniques. Additionally, consider setting limits on the amount of time you spend on Zoom each day and prioritize face-to-face interactions when possible. By taking these steps, you can reduce the impact of Zoom fatigue and improve your overall well-being.
Zoom fatigue is a real phenomenon that can leave you feeling drained and exhausted after a long day of virtual meetings. To combat this, it’s important to take regular breaks throughout the day. Try scheduling 10-15 minute breaks every hour or so to step away from your computer and engage in physical activity or relaxation techniques. This can help to reduce eye strain, improve circulation, and boost your energy levels. Additionally, consider setting limits on the amount of time you spend on Zoom each day. If possible, prioritize face-to-face interactions with colleagues and friends to give your eyes and brain a break from the screen. By taking these steps, you can reduce the impact of Zoom fatigue and improve your overall well-being.
Use the right equipment and lighting.
Another way to combat Zoom fatigue is to ensure that you have the right equipment and lighting for your video calls. Invest in a high-quality webcam and microphone to improve the clarity of your video and audio. Additionally, make sure that you have adequate lighting in your workspace to reduce eye strain and improve visibility. By optimizing your equipment and lighting, you can reduce the physical strain of video calls and improve your overall comfort during long meetings.
One of the biggest contributors to Zoom fatigue is the strain on your eyes and ears from staring at a screen and listening to audio for extended periods of time. To combat this, it’s important to invest in high-quality equipment that can improve the clarity of your video and audio. A good webcam and microphone can make a big difference in how you appear and sound on video calls, which can help reduce the mental strain of trying to decipher unclear visuals or audio. Additionally, make sure that you have adequate lighting in your workspace to reduce eye strain and improve visibility. This can be as simple as positioning a lamp or light source behind your computer screen or investing in a ring light to provide even illumination.
By optimizing your equipment and lighting, you can reduce the physical strain of video calls and improve your overall comfort during long meetings.
Engage in non-Zoom activities.
One way to combat Zoom fatigue is to take breaks from video calls and engage in non-Zoom activities. This can include going for a walk, reading a book, or doing a puzzle. By taking time away from screens and engaging in other activities, you can reduce eye strain and mental fatigue. Additionally, it can help to schedule breaks into your day to give yourself time to recharge and refocus.
While video calls have become a necessary part of our daily lives, it’s important to remember that they aren’t the only way to communicate. Taking breaks from Zoom and engaging in non-Zoom activities can help to reduce the mental and physical strain that comes with constant screen time. Going for a walk or doing a puzzle can give your eyes a break from the screen and help to clear your mind. Additionally, scheduling breaks into your day can help you to stay focused and productive during video calls. Also it will give you time to recharge and refocus. So, next time you’re feeling Zoom fatigue, try taking a break and engaging in a non-Zoom activity. Your mind and body will thank you.
Communicate with your team about Zoom fatigue.
It’s important to communicate with your team about Zoom fatigue and work together to find solutions. This can include scheduling shorter meetings, taking breaks between calls, and encouraging team members to turn off their cameras if they need a break. By acknowledging the impact of Zoom fatigue and working together to address it, you can create a healthier and more productive work environment.
Encourage team members to take breaks between calls, stretch, and move around. Consider scheduling shorter meetings or breaking up longer meetings into smaller chunks. Additionally, encourage team members to turn off their cameras if they need a break or if they are feeling overwhelmed. By working together to address Zoom fatigue, you can create a more supportive and productive work environment for everyone.
In conclusion, Technology allows us to stay connected, and more than that in the midst of a pandemic is a critical and innovative tool necessary to our day-to-day life. However, as with any technology, there are some consequences with overuse. If you think you’re experiencing Zoom fatigue, then know that you’re not alone. Keeping these simple solutions in mind can ease some of the burdens.
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