Why Video Calls Leave You Drained: Understanding Zoom Fatigue & How to Combat its Detrimental Effects

If you've been feeling extra tired after a long day of video calls, you're not alone. The phenomenon known as "Zoom fatigue" is a real and widespread consequence of our increased reliance on virtual communication platforms.

Zoom fatigue describes the tiredness, worry, or even burnout associated with overuse of video conferencing. While the term Zoom is often used, it applies to fatigue caused by any video conferencing platform.

The Science Behind the Drain

So, what makes video calls so draining? There are several factors at play that contribute to this digital exhaustion:

• Heightened Cognitive Load: Video calls demand more focus than face-to-face interactions. Unlike real-life conversations where we can subconsciously pick up on nonverbal cues, video calls require us to concentrate on sometimes-fuzzy images and rely on verbal cues alone. This intense focus on a smaller visual field and the extra effort to decipher information can be mentally exhausting.
• Nonverbal Overload: In video conferences, our gaze is constantly fixed on the screen, taking in every detail of the other person's face and body language. In a physical setting, we can subtly shift our attention or glance around the room, but on video, this constant focus on faces can be overwhelming. Our brains aren't designed to maintain such intense eye contact for extended periods.
• Reduced Mobility: During video calls, we're typically confined to a chair or a small space. This lack of movement can contribute to fatigue and even lead to muscle tension. Sitting for long periods restricts blood flow and reduces oxygen to the brain, further intensifying feelings of tiredness.
• Screen Time Strain: Staring at a screen for extended periods can cause eye strain, headaches, and blurred vision. These physical symptoms can further contribute to feelings of fatigue. The blue light emitted from screens can also disrupt sleep patterns, making us feel even more drained.

Combating Zoom Fatigue for a More Balanced Virtual Life

While video conferencing isn't going away entirely, there are steps you can take to minimize fatigue and create a more sustainable virtual work environment:

• Schedule Strategic Breaks: Block out short breaks between meetings to allow your eyes and mind to rest. Get up and move around, stretch, or step outside for some fresh air. These micro-breaks can help to refresh your focus and reduce mental strain. It is a best practice to take a break after 1 hour if not every half hour to standup and stretch.
• Prioritize Meeting Effectiveness: Consider if complex discussions can be broken down into shorter, more focused calls. Shorter meetings can lessen the cognitive load and allow for more breaks throughout the day. An agenda can also help keep discussions on track and prevent them from dragging on unnecessarily.
• Camera on/off judiciously: While video can be important for connection and fostering a sense of presence, not every meeting requires it. If appropriate, turn off your camera to reduce the feeling of being constantly "on display" and allow yourself to relax your gaze more freely.

Turn on your camera when speaking or taking center stage. This helps build rapport and nonverbal cues can be important.

Turn off the camera when actively listening or not the primary speaker. Use a professional headshot or calming virtual background to maintain a presence without the pressure of being constantly "on display."

• Optimize Your Workspace: Create a comfortable and ergonomic workspace for your video calls. Having proper lighting and using a headset can reduce strain on your eyes and neck. Utilizing virtual backgrounds can also create a calmer visual environment and minimize distractions.
• Prioritize In-Person Interaction When Possible: Face-to-face interaction, when safe to do so, can provide a welcome change from video calls and reduce reliance on virtual communication. In-person meetings can help to restore a sense of normalcy and rebuild social connections in a way that video calls can't fully replicate.
• Avoid Unnecessary Meetings: Video calls are a powerful tool, but not every interaction requires one. Consider the following, Could this be a chat or email conversation? Can clarification be achieved offline?

Post-meeting surveys are a great way to gauge meeting effectiveness. If less than 50% of attendees found the meeting purposeful, re-evaluate the need for future meetings on this topic and ensure a clear agenda and desired outcome are established beforehand.

• Leverage AI Notetaking Tools: Multitasking during meetings can be difficult and contribute to fatigue. Consider using AI notetaking tools like Otter.ai, Crisp, or CircleBack. These tools can transcribe the conversation, identify speakers, and even summarize key points. This allows you to stay focused on the discussion without worrying about capturing every detail. By reviewing the AI-generated notes after the meeting, you can ensure you haven't missed any important information.
• Optimize the Audience for Focus and Clarity: To combat Zoom fatigue and ensure effective communication, it's essential to optimize the audience size for video calls. Research by Bain & Company suggests that groups of 4-6 individuals are ideal for brainstorming and problem-solving sessions, while presentations or lectures can effectively accommodate up to 9 participants. Meetings exceeding these numbers can become unwieldy and difficult to manage.

Identify active participants who will directly contribute to the discussion and inform the meeting outcome via email or brief follow-up for those whose presence isn't crucial to the real-time conversation

By understanding the causes of Zoom fatigue and implementing these tips, you can navigate the world of video conferencing more effectively and avoid digital burnout. Remember, small adjustments to your virtual routine can make a big difference in your energy levels and overall well-being.