Got Zoom Fatigue?

If you find yourself feeling drained after a full day of Zoom meetings, or dreading yet another virtual happy hour, you're not alone! As we head into month nine of the pandemic, the virtual burnout is becoming more of an issue than ever and is taking a toll on our mental health. Studies are finding that people are feeling more tired and are taking longer to recover compared to a normal day in the office. In addition, rates of depression and anxiety are continuing to steadily climb.

But why do we feel so exhausted? Here's what the science says:

There's a lack of synchrony between our verbal and nonverbal communication. Even slight disruptions in connectivity or inevitable delays in video technology can negatively affect the way we process interactions. Further, video technology is limited and only gives us access to the other person's face. We do not receive all the other body language and subtle gestures that our brains have evolved to rely on for communication. Therefore, our brains are working extra hard to compensate for this, leaving us feeling mentally fatigued.

We are trying to make eye contact with a camera, not a person. When video calls are 1:1, it is a little easier to direct your gaze towards the person you are speaking to. However, when multiple people are on a call, it can become confusing figuring out where to look and who is looking directly at you. It can also be distracting looking at a thumbnail of yourself during calls and many people inadvertently shift their gaze towards themselves on screen. The extra cognitive effort it takes to navigate these issues can result in exhaustion.

We are not experiencing the same "reward" from online interactions. We are inherently social creatures that rely on and benefit from social connectedness. When interacting in person, we produce a hormone called oxytocin which helps with social bonding. Some studies looking at functional MRI data show that we do not experience that same benefit from online interactions.

In addition to how our brains process communication over video technology, there are several other factors that add to our fatigue:

The technology is frustrating. Calls drop, images freeze, people keep their mics on/off at the wrong times, the audio does not pick up, there is more frequent interrupting in larger meetings as it's unclear who might be trying to speak. There are a host of things that feel frustrating when trying to have a simple meeting. All these added burdens feel taxing on our patience.

We're dealing with new privacy issues and blurred boundaries. There is no longer a separation between our work and leisure activities and our home lives. Colleagues and clients now have access to our homes and for people who do not have the luxury of a home office, it can be difficult to find a place to work.

Blue light from screens negatively affects our sleep. Light from electronic devices can activate the brain and inhibit the production of melatonin, the hormone needed for sleep. Being on screens all day can make it more difficult to fall asleep, and a lack of sleep can worsen depression, anxiety, concentration, and of course deplete your energy.

Video conferencing is a sedentary activity. We are sitting all day long. Even if you had an office job prior, there were more opportunities to get up and walk around to attend a meeting. Or social gatherings often involved being on our feet and moving from one place to another. With everything happening virtually, we are not getting the physical activity that our bodies need for energy.

We're still learning how to cope with pandemic stress! Zoom fatigue is only one aspect of how our lives have been completely disrupted by the pandemic. Yes, we're exhausted from hours and hours of video conferencing. But we're also exhausted from the innumerable stressors that the pandemic has created in our lives.

So what can we do about it?

Many of the strategies used to manage stress prior to the start of the pandemic can also be adapted to manage Zoom fatigue:

Set good boundaries for yourself. This may mean saying "no" to a virtual baby shower or happy hour, or ensuring that you do not work past a certain hour each day. Spend the time on what would be on your commute to do something pleasurable and relaxing instead of filling it with more work.

Take breaks. In between meetings at the office, you might get up and walk around. Do the same thing at home. Consider going outside for some fresh air. Look at something other than a screen for a few minutes to give your eyes and your brain a break.

Consider alternate forms of communicating. Zoom and other video conferencing programs initially felt like the perfect way to keep life moving post pandemic. However, as we begin to burn out from overuse, it might be helpful to think of other ways to communicate. Maybe the simplest and quickest way of solving a problem is by sending an email or hopping on the phone instead of organizing a Zoom meeting.

Invest in some glare reducing glasses. These can block out the blue light that is impacting your sleep and can reduce eye fatigue. Remember, better sleep equals better mental health!

Get out and get moving. Ensuring that you are continuing to get a healthy amount of physical activity can balance out the effects of Zoom fatigue. Plus, exercise and fresh air boost positive feelings and reduce depression and anxiety.

Practice kindness towards yourself and empathy towards others. These are hard times. While we are feeling physically isolated from others, it is still okay to lean on your support system and recognize that we are all in this together - for better or for worse.

For more information, please contact us directly at

outreach@mhi-nb.com -or- (949) 891-0307.