Suffering from Zoom Fatigue? Try These 3 Simple Mindfulness Practices.

Suffering from Zoom Fatigue? Try These 3 Simple Mindfulness Practices.

Meetings via Zoom and at the kitchen table Home offices appear to be here to stay. However, the fact that we are comfortable with this new manner of working does not make it any less taxing. Leyland Pitt, PhD, a marketing professor at the Beedie School of Business at Simon Fraser University (SFU) in Vancouver, and the author of a recent report published in the journal Business Horizons on applying mindfulness practices to cope with work-from-home weariness, believes that working from home has created a new class of mental and physical stressors that affect both wellbeing and work productivity.

Undoubtedly, the widespread usage of video conferencing to keep remote workers connected and interested is one of the most stressful aspects of the job.

Technology, Mind, and Behavior published a new essay explaining Zoom fatigue and why meeting virtually might be significantly more taxing than meeting in person.

The author states that “on Zoom, conduct often designated for personal relationships—such as lengthy durations of direct eye stare and faces visible in close proximity to one another—has suddenly become the method in which we communicate with casual acquaintances, coworkers, and even strangers.” It may be a really intense experience.

Furthermore, research informs us that gazing at oneself for long periods of time during the day results in continual self-evaluation, which has been proved to have negative consequences, such as rumination and sadness.

Can Mindfulness Help?

“Mindfulness as a strategy to improve mental wellness was something I was suspicious about,” Pitt explains. As the epidemic hit, I found myself spending hours in front of a Zoom screen, where I quickly realized that this form of online work causes a different kind of exhaustion and job-induced stress than traditional office labor. His report’s co-author, Maria Toniolo-Barrios, a PhD candidate in organizational behavior at Simon Fraser University, approached him and invited him to participate in a few mindfulness activities she was preparing.

After Work

Since the lines between work and personal time have become increasingly blurred, it has become increasingly difficult to mentally disconnect from job-related tasks, resulting in stressful work rumination that can have a negative impact on your mental health and quality of life—much like the rumination that is a symptom of depression—and can lead to burnout. This psychological attachment to your job prevents you from taking time off to rest, recoup, and reset—all of which are essential for maintaining work-life balance as well as work productivity.

Furthermore, Pitt adds these approaches “enable one to evaluate circumstances in a more objective manner, and as a result, one becomes less caught up in repeating negative ideas.”

A Mindfulness Practice for Disconnecting From Work

The following basic body scan, according to Pitt, will assist you in getting out of your thoughts and back into the present moment: Make yourself comfy in a comfortable place and close your eyes for a few calm, deep breaths. Make a mental image of a band of light around the top of your head using your imagination. While participating in this practice, the band of light will gradually glide down your body, and as it does, you will become more aware of the many physical sensations you are experiencing beneath the band of light.

During Work

If we can be more present and attentive when we are at work, it is possible that we may spend less time at our computers and on video conferencing platforms. Because mindfulness requires you to maintain your awareness in the present moment, research has shown that it can boost attention, allowing you to do professional activities with more clarity and in less time than you would otherwise.

A Mindfulness Practice for Finding Focus During Work Hours

To assist them return their focus back to their bodies, the present moment, and, ultimately, work, Pitt and Toniolo-Barrios do the following grounding exercise: Take care of whatever has to be addressed first, then list 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 item you can taste if you find yourself being distracted by the mess in your living room or a home-school disagreement.

It is necessary to repeat this procedure as many times as necessary until you feel less scattered and more concentrated.

Knowing When to Take a Break

Zoom fatigue has been recognized as a phenomena. Pitt argues that it is the mental and physical exhaustion that is produced by video conferencing. The key to controlling zoom fatigue, as well as screen weariness in general, is to log out before you are entirely depleted of your energy. Recovery can be time-consuming and energy-intensive if not done properly. In Pitt’s words, “it is vital that staff adapt their behavior in advance with the purpose of avoiding excessive screen exposure.” However, even PItt admits that it is not a simple process.

Adam Gazzaley, PhD, the founder of Neuroscape, a research center devoted to the study of attention, memory, perception and neuroplasticity, as well as a neuroscience professor at the University of California San Francisco, coined the term “50 minute rule” to describe the amount of time one should spend thinking about something for 50 minutes.

It is vital that you disconnect from technology, including your phone, during your 10-minute break.

When you need a break, mindfulness may serve as both a break and a means to become more in touch with yourself.

Then there’s awareness (again). ‘Mindfulness increases personal awareness of one’s physical being and emotions, and as a result, individuals are better able to manage their own emotions and behavior,’ says Pitt.

Check In with Yourself Using this Simple Mindfulness Practice

He recommends practicing a 3-Minute Breathing Space meditation a few times throughout the day to help you become increasingly aware of signs of fatigue (which may manifest as sluggishness, brain fog, being highly distracted, or being stuck in negative thinking), so you can anticipate when you’re about to experience them and take additional breaks as needed to avoid becoming fatigued.

  • Step 1: Ask yourself the following questions: “What ideas are flowing through my mind?”, “What feelings are here?”, and “What bodily sensations are there right now?”
  • Direct your focus to the physical sensation of your breath in Step 2. Make use of your attention to your breath to ground yourself in the present moment
  • Step 3: Now, in addition to the feeling of the breath, bring your awareness to your whole body, including your posture and facial expression, as well as any sensations that may arise

If you are still having trouble taking a break when you need to, try practicing a lengthier mindfulness meditation during your lunch break to help you relax.

Four causes for ‘Zoom fatigue’ and their solutions

It’s not simply Zoom who’s at fault. Popular video chat services have design problems that cause human minds and bodies to become exhausted. However, there are simple measures that may be taken to reduce their effects. As more individuals use popular video chat platforms to communicate with coworkers, family, and friends during the COVID-19 epidemic, Stanford researchers offer a word of caution: those video chats are likely to be exhausting. According to Professor Jeremy Bailenson, spending hours each day on Zoom and other popular video chat services has psychological ramifications.

  • University of Stanford Professor Jeremy Bailenson, founding head of the Stanford Virtual Human Interaction Lab (VHIL), investigated the psychological effects of spending hours per day on these platforms.
  • As social distancing procedures have kept individuals physically apart, the number of virtual encounters has exploded, with hundreds of thousands taking place every day.
  • He has discovered four repercussions of continuous video conversations, all of which he believes lead to the sensation known as “Zoom fatigue,” according to him.
  • Furthermore, he offers recommendations for consumers and businesses on how to make the most of the present capabilities of videoconferences in order to reduce weariness.

According to the study, there are four key reasons why video conversations cause individuals to become fatigued. A research project aiming at producing a Zoom ExhaustionFatigue Scale(ZEF) Scale is also being conducted, and readers are welcome to participate.

Four reasons why

1) Excessive amounts of close-up eye contact is highly intense. Both the amount of eye contact we engage in on video chats, as well as the size of faces on screens is unnatural. In a normal meeting, people will variously be looking at the speaker, taking notes or looking elsewhere. But on Zoom calls, everyone is looking at everyone, all the time. A listener is treated nonverbally like a speaker, so even if you don’t speak once in a meeting, you are still looking at faces staring at you. The amount of eye contact is dramatically increased.

“When you’re standing up there and everybody’s staring at you, that’s a stressful experience.” Another source of stress is that, depending on your monitor size and whether you’re using an external monitor, faces on videoconferencing calls can appear too large for comfort.

When someone’s face is that close to ours in real life, our brains interpret it as an intense situation that is either going to lead to mating or to conflict.

Solution:Until the platforms change their interface, Bailenson recommends taking Zoom out of the full-screen option and reducing the size of the Zoom window relative to the monitor to minimize face size, and to use an external keyboard to allow an increase in the personal space bubble between oneself and the grid.

  1. Most video platforms show a square of what you look like on camera during a chat.
  2. “In the real world, if somebody was following you around with a mirror constantly – so that while you were talking to people, making decisions, giving feedback, getting feedback – you were seeing yourself in a mirror, that would just be crazy.
  3. Bailenson cited studies showing that when you see a reflection of yourself, you are more critical of yourself.
  4. “It’s taxing on us.
  5. And there’s lots of research showing that there are negative emotional consequences to seeing yourself in a mirror.” Solution:Bailenson recommends that platforms change the default practice of beaming the video to both self and others, when it only needs to be sent to others.
  6. 3)Video chats dramatically reduce our usual mobility.
  7. But with videoconferencing, most cameras have a set field of view, meaning a person has to generally stay in the same spot.

“There’s a growing research now that says when people are moving, they’re performing better cognitively,” Bailenson said.

For example, an external camera farther away from the screen will allow you to pace and doodle in virtual meetings just like we do in real ones.

4)The cognitive load is much higher in video chats.

But in video chats, we have to work harder to send and receive signals.

If you want to show someone that you are agreeing with them, you have to do an exaggerated nod or put your thumbs up.

A sidelong glance to someone during an in-person meeting means something very different than a person on a video chat grid looking off-screen to their child who just walked into their home office.

“This is not simply you turning off your camera to take a break from having to be nonverbally active, but also turning your body away from the screen,” Bailenson said, “so that for a few minutes you are not smothered with gestures that are perceptually realistic but socially meaningless.”

ZEF Scale

Many organizations, including schools, large corporations, and government agencies, have reached out to Stanford communication researchers to learn more about how to develop best practices for their specific videoconferencing setups, as well as how to develop institutional guidelines for using videoconferencing technology. Using the Zoom ExhaustionFatigue Scale, or ZEF Scale, Bailenson and colleagues (including Jeff Hancock, founding director of the Stanford Social Media Lab; Géraldine Fauville, former postdoctoral researcher at the VHIL; Mufan Luo, graduate student at Stanford; and Anna Queiroz, postdoc at the VHIL) responded by developing a tool to measure how much fatigue people are experiencing in the workplace as a result of videoconferencing.

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It is discussed in a new, not yet peer-reviewedpaper released on the preprint website SSRN, and it extends research on how to assess exhaustion from interpersonal technology, as well as the factors that contribute to this fatigue.

In it, people are asked about their overall exhaustion, physical fatigue, social fatigue, emotional fatigue, and motivational fatigue, among other things.

  • How weary do you feel after participating in a videoconference
  • Describe how irritated your eyes feel after participating in videoconferencing. After participating in videoconferencing, how much of a tendency do you have to avoid social situations? How emotionally depleted do you feel after participating in a videoconference
  • How frequently do you feel too exhausted to accomplish anything else after a videoconference
  • And

Following a videoconference, how weary do you feel? If you’ve been videoconferencing, how much irritation do your eyes feel? After participating in videoconferencing, how much of a tendency do you have to avoid social interactions; Following a videoconference, how emotionally depleted do you feel? Following videoconferencing, how often do you find yourself too exhausted to accomplish anything else?

How to Cope With Zoom Fatigue

Zoom fatigue is exactly what it sounds like: the tiredness you experience as a result of the rise in video conferencing obligations that have been imposed on many people as a result of a worldwide epidemic. The ability to handle work from home and stay in touch with friends and family in a secure manner is crucial, but the sensation that you are spending your whole life online may be overwhelming. Because virtual events are going to be around for a long time, it’s crucial to evaluate the ways in which you’re using video conferencing meetings in order to prevent burnout.

Causes of Zoom Fatigue

Zoom fatigue is exactly what it sounds like: the tiredness you experience as a result of the increased demand for video conferencing that has been developed as a result of a global epidemic. The ability to handle work from home and stay in touch with friends and family in a secure manner is crucial, but the sensation that you spend your whole life online may be overwhelming.

It is critical to evaluate the methods in which you are using video conferencing sessions so that you can prevent burnout in the future, especially because virtual events are expected to become more prevalent. You don’t have to give up your webcam totally if you’re experiencing Zoom fatigue.

Coping With Zoom Fatigue

Many families and businesses continue to rely on virtual meetings or family webcam hangouts as a means of communicating. Mental exhaustion can result from this type of social engagement, therefore it’s critical to find ways to relieve tension in order to keep weariness at bay.

Ground Yourself Before Video Conferencing Meetings

When you’re struggling with Zoom fatigue, take use of the advantages of mindfulness to recharge your batteries. Grounding techniques, which depend on your senses to reconnect you to the present moment, may be quite beneficial when dealing with emotionally exhausting situations. Among these strategies is spending a moment to do the following:

  • Moisturize your hands
  • Speak out the names of the things in your desk. Inhale inessential oils
  • Massage your temples
  • And so on.

In addition, taking a few deep breaths before you get on the phone or in between virtual sessions may be really beneficial. Deep breathing may also be used during meetings (particularly if your video is turned off) to assist reduce tension in the present.

Take Brief Breaks

Given how mentally taxing it can be to invest in video conferencing communication, people would benefit from scheduling in short breaks for themselves during the process. When people attend meetings in person, they generally have to travel from one location to another, which allows them to have some free time in between sessions. This is especially true when people attend meetings online. As a result, brief breaks should be incorporated into remote working arrangements as well. Before and after video conferencing calls, it may be beneficial to get up and stretch, as well as to practice deep breathing.

Find Connection Otherwise

In a 2014 research study, it was found that even minor delays of 1.2 seconds on technological systems caused people to believe that the responder was less kind or less engaged on conversation with them than they actually were. That means that the ties that were made possible by work dynamics in person may not be as easily made possible through video conference contact. Always keep in mind that while communicating with someone over the internet, there is a lag period and that the other person is most likely not being nasty or unpleasant on purpose.

Consider If Video Conferencing Is Needed

Given how taxing video conferencing may be, it is worth considering if it is absolutely essential for every communication. If this is not the case, it may be preferable to have the chat over the phone or by email. These replacements might assist you in reducing stress levels during your workday.

Advocate for Yourself When You Feel Fatigued

When you are worried or exhausted, you may need to communicate to your team that you require a break or a mental health day to recover. Setting boundaries, or informing others of your requirements and limitations, might be difficult at first, but the effort will be well worth it in the long run. It is important to remember that while advocating for oneself may seem simple, it is important to remember that people are regarded differently depending on their level of privilege and oppression. If you are a member of a marginalized group, it may be more difficult for you to advocate for yourself.

It’s critical not to internalize the oppression you’re experiencing since it is a reflection of people in positions of power who are using their privilege unethically to further marginalize you, not a reflection of your intrinsic worth as a person.

Because white supremacy, fatphobia, and sexism tend to overlap in the workplace, this is a reasonable assumption to make.

Make Video Conferencing Easier

In many cases, you will be unable to avoid participating in a video conference meeting or chat. In order to make the interaction less exhausting:

  • When possible, go to “speaker view” rather than “gallery view” so that you may concentrate on one person at a time—you may find this less cognitively exhausting. Additionally, this might reduce the amount of time you spend concentrating on how you seem on camera, which can result in additional stress. Remove yourself from the screen as soon as you are able to help reduce the stress you may feel when you are in front of a large number of people
  • To make video conference calls more enjoyable, consider using a virtual background. Zoom gives you the option of selecting any background you’d like to have displayed in front of you. Experiment with a few different ones until you discover one that you like

A Word From Verywell

Consider using “speaker view” instead of “gallery view” so that you can concentrate on only one person at a time—you may find this less mentally taxing. This can also reduce the amount of time you spend concentrating on your appearance on camera, which can contribute to your stress levels. As much as possible, turn off your camera when you’re in front of a large group of people to assist alleviate any stress you may be experiencing. Make video conference calls more enjoyable by using a virtual background.

It’s best to experiment with a couple of them before selecting one.

Zoom Fatigue: Symptoms, Causes, Coping Tips

Is it possible that you have logged out of your last Zoom meeting for the day and discovered that you are absolutely exhausted? If this is the case, you are not alone. A large number of people are suffering from Zoom fatigue (sometimes called virtual fatigue). It refers to the feeling of tiredness that you get after participating in any type of video call or conference. Although it is not a medical diagnosis, Zoom tiredness is a very real condition. Psychiatrist and social worker Krystal Jagoo, MSW, RSW, says it feels “akin to what we tend to think of as tiredness or burnout.” According to Jagoo, a significant portion of the problem stems from the “higher cognitive demands of video conferencing communication.” However, even if you are already well-versed in today’s technologically advanced society, the COVID-19 epidemic has given a whole new meaning to the phrase “digital world.” Things like Zoom, Skype, and FaceTime have a number of distinct advantages, ranging from allowing individuals to comfortably connect face-to-face to making certain occupations more accessible to those suffering from chronic health issues.

  1. However, as is the case with most excellent things, there is a price to pay.
  2. Work-related burnout is not a new phenomenon, especially among those who work in service-oriented industries.
  3. In spite of this, the vast majority of us are expected to carry on as if nothing had occurred.
  4. It’s only inevitable that our work interactions will be influenced as a result.
  5. Burnout can manifest itself in a variety of ways, including:
  • Impatience and irritability with co-workers
  • Bodily symptoms such as muscular tension, discomfort, exhaustion, and sleeplessness
  • And emotional symptoms such as sadness and depression.

Zoom fatigue manifests itself in a similar manner to other types of fatigue, with the primary difference being that it actually contributes to overall burnout rather than the other way around. It is also frequently associated with an over reliance on virtual meetings. If video conference calls are something you find yourself avoiding, canceling, or postponing, you’re not alone. Have you ever found that you’re really stressed or exhausted after a business meeting? Having switched over to Zoom meetings, have you found it more difficult to multitask or manage your job responsibilities?

The presence of any of these indicators may indicate that Zoom fatigue has set in. It isn’t simply your imagination at work. There are a variety of elements that contribute to virtual meetings being really exhausting.

Your brain has to work harder

When reading people’s facial expressions and decoding tone through a computer screen, you have to work a little more. In spite of the fact that it is not something you are consciously aware of, having talks over Zoom requires more work than having chats in person. During such interactions, “people must maintain the illusion of eye contact while still cognitively analyzing their spoken message,” according to Jaguar. Despite how far technology has progressed, there is still a minor delay in voice answers while communicating over virtual connections.

You’re expected to be ‘on’

Leaving aside the concerns of pandemics, there are some rather strange assumptions that come with working from one’s own home. Some employers expect their workers to dress in a professional manner as though they are going to work. Several employers ban their employees from receiving phone calls in their bedrooms (not ideal if you live in a tiny studio or have roommates). Then there are the sporadic Slack calls that appear out of nowhere and interrupt your workday. To go into a conference room when already at work is one thing; however, having to prepare yourself and your house for an impromptu team gathering is a whole new ballgame altogether.

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Home life interference

Because of some of these assumptions, it is possible that elements of your personal life may be brought up during meetings. This might be a bit awkward or overwhelming for some people (even though your boss is likely dealing with the same things). A budget meeting may be difficult to navigate when your dog is screaming, your kid is crying, and your teenagers are squabbling about who is wearing the right headphones. It’s difficult enough to balance work with the rest of your life as it is, but working from home adds an additional layer of difficulty to the equation.

Because of this, there are some actions that you can do to reclaim some control and avoid feeling so exhausted after a Zoom meeting.

Feel OK to tap out

There will always be meetings that you will be unable to avoid attending, but there will also be meetings that you will be able to completely avoid attending (or watch a recording of later). While on a video conversation, Jagoo recommends taking pauses whenever you can to avoid being fatigued. Simply saying, “I’m going to turn off my video because it makes it easier for me to listen,” can go a long way toward alleviating your feelings of disorientation or tuning out. If you need to swap rooms, there’s no shame in just stating that you need to turn off your video monitor.

However, we all know that this is not the case.

Schedule Zoom meetings for things you actually want to do

One of the most challenging aspects of Zoom meetings is the expectation of professionalism. Simply receiving a Zoom notice may lead you to get anxious because you link it with needing to tidy up your surroundings, force a smile, or strain to hear someone who is experiencing internet connectivity troubles. Participating in enjoyable activities via Zoom – meeting up with relatives, watching a movie with your closest friend, or learning a new craft — can help to reduce the negative associations that people have with the service.

In addition, arranging time to just catch up with friends is often a good idea during these trying circumstances. Your friends and family are aware of the stress you’re under, and you may all agree to be kind to one another.

If it isn’t mandatory, turn your video off

Even though every workplace is unique, you should take advantage of any opportunities you have to switch off your camera from time to time. In situations where you need to multitask — such as folding laundry, breastfeeding, or preparing lunch — turning off your video can not only help you maximize your time, but it can also help you feel less pressure to seem in a specific manner via the screen. In addition, Jagoo recommends taking a minute “to determine if video conferencing is even necessary.” Is it possible to make an audio call that is equally as effective?

Figure out a format that works best for you

If you have any influence over your scheduling, try to figure out what works best for your schedule as well as your mental health and stick with it. Perhaps scheduling all of your necessary Zoom meetings at the beginning of the week is the most convenient option for you. Alternatively, you could like to spread them out throughout the course of the week. So that no single day seems overburdened, it is possible. You may set up limitations such that your work calendar is not open for meetings until after 12 p.m., for example.

  1. Employee burnout is a typical occurrence in the workplace.
  2. Zoom meetings (and other fixtures of work-from-home life) are going to be there for a long time, so think about how you can keep up with your job while still putting your personal health first.
  3. Maintain open lines of communication with your colleagues and be prepared to be flexible in terms of your expectations.
  4. She is currently working on a novel about a Black, queer woman who is a mother of two.
  5. Her writing has appeared in publications such as Prism, Well + Good, Rewire News Group, Black Youth Project, them., and others.

Mindfulness for Zoom Fatigue

Resources as well as Best Practices During the epidemic, exhaustion from internet calls, often known as ‘Zoom fatigue,’ has become an all-too-frequent occurrence. The tools in this section are designed to assist you better understand the psychological and neurological system implications of online calls, and to help you become more comfortable with your own routines. Technical hints and mindfulness methods are also included to assist you in reducing Zoom fatigue. For further information, see this MindLetter:Zoom Fatigue: Staying Embodied Online for an introduction.

Read Nervous System: What the Research Says about Zoom Weariness for a psychological summary of why video conversations are so exhausting, as well as technological methods to help you lessen your fatigue.

Kitty Wheater provides an explanation of how and why video conversations weary us, as well as a real-time mindfulness exercise.

(It takes 34 minutes to complete this task.) Zoom Fatigue Can Be Reduced Through Mindfulness Practices Mindfulness activities can assist to reduce video call tiredness by minimizing the activation of the fight-or-flight response in the neurological system as well as the ‘driven doing’ cognitive function of the mind.

Consciousness of the Body and the Breath (14 mins) The Space for Breathing (3 mins) Self-inquiry Video call weariness can manifest itself in a variety of ways, ranging from exhaustion and annoyance to worry and physical agitation, among other things.

To take a deeper look at your personal experience, as well as the presentation and activities above, use the worksheet below in conjunction with the presentation and practices.

5 Strategies to Combat Video Conferencing (Zoom) Fatigue

Please participate in a short quiz.

  1. Have you been feeling particularly exhausted lately? Do you get the impression that you have less energy despite the fact that you are doing less, such as avoiding the exhausting commute? How do you tell your grandmother that you simply don’t have the energy to spend another twenty minutes looking at her forehead as she searches for the unmute button
  2. Have you struggled with how to say it?

In the event that you replied “yes” to any of the following questions, you have just won a brand new car. (Sorry. Kidding.) The fact is that you, like the vast majority of people on the planet right now, are suffering from a new degree of screen trauma known as “Zoom fatigue,” which is short for “Zoom fatigued.” It goes without saying that the moniker isn’t limited to Zoom, but may be applied to any video conferencing platform or to digital communications in general. While we might make light of this sad phenomena in this fast-paced age of distant communication, it is a very serious one that affects a large number of people.

As a result, we resolved to devise strategies for assisting one another in dealing with Zoom fatigue as we continue to progress in this new digital age.

What Exactly is Zoom Fatigue?

To put it simply, zoom fatigue is the mental depletion that results from concentrating your attention on a type of communication that is not natural to you. A more succinct way to put it is as follows: “Sore buttocks and slight throbbing of the head from staring at everyone in their pajamas while participating in meeting after meeting in your dining room due to social distancing caused by COVID-19,” says the top definition of Zoom fatigue on Urban Dictionary. It’s a rather basic process. Some of you may be wondering, “Why are we only now talking about this?” “We’ve been living in a screen-dependent culture for many years.” True, but in December of this year, the average number of Zoom users each day was 10 million on average.

One of the most detrimental aspects of Zoom fatigue is how it increases our stress levels as we work overtime to both decode others and overact our own nonverbal messages in order to aid others in decoding us.

In other words, we’re using more energy attempting to decipher the body language of others via video, which is causing us stress.

Specifically, according to a Forbes article, “Staring at yourself into a camera while knowing that numerous other people are looking at you tends to increase the pressure on you to concentrate on your looks rather on the meeting.” This new era of video conferencing seems to have sent us all back to our insecure adolescent selves.

My mother inquired as to whether or not I had been paying attention to anyone else in the room, which, of course, I hadn’t because I had been too hyper-focused on myself at the time.

Bingo. The situation is absurd; everyone is so concerned with not being judged that they don’t have time to judge anybody else, and here we are in the middle of it all.

It’s Not Just the Screen Time

The problems associated with Zoom fatigue are caused by a variety of factors other than our increased use of video conferencing. It would be naive not to take into consideration the spark. What is causing this to happen again? For what reason do I spend more time on Zoom calls than I do sleeping throughout the course of the day? However, the fact that we are, you know, living in a pandemic does not diminish the reality that we are, you know, living in a pandemic situation. The idea that we have become so accustomed to video conferencing to the point that we have coined a phrase for it is, frankly, frightening to a lot of people.

It serves as a reminder that going outside without a mask, as well as going to work and shaking hands with clients, is not safe.

It serves as a constant reminder of our fear of the unknown and the unpredictable.

The Good News

It is not all doom and gloom, though. While working from home or talking with our bosses, friends, and family isn’t something we can completely avoid, we can take reasonable efforts to reduce the impacts of Zoom fatigue and get our energy levels back on track. Here’s how to do it.

1. Practice Mindfulness

I’ve said it before and I’ll say it again: take some time to reflect. If you have never tried it before – oh, wait, that’s a misprint – even if you have never tried it before is a good idea. Meditation and mindfulness practices in general (such as spending some time to breathe and write, concentrating attention on gratitude, and so on) are excellent ways to reset your brain and may significantly enhance focus and mood (which endless Zoom meetings tend to deplete.) Taking short breaks to stretch, walk around, and rest your eyes on anything other than a screen might help you feel more productive throughout the day.

Headspace is a fantastic tool for incorporating everyday mindfulness practice into your life.

2. Turn Off Your Camera

This one might be a bit tough since the individuals on the other end of the video call might believe that you’re busy or uninterested in what they’re saying to you. As a result, it’s critical to be upfront with your coworkers and friends, informing them that you are there but that you are taking a break from recording by turning off your camera. Are you already in a regular meeting where everyone is required to keep their camera turned on all of the time? In this article from Forbes, you’ll learn how to approach your supervisor regarding Zoom fatigue.

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You may conceal yourself from view while you’re on a call by clicking the small blue ellipses on the top right of your image and then selecting “hidden self view.” This will prevent you from seeing yourself in the meeting any longer.

Your camera is still on so that everyone else can see you, but this kind of fools your brain into forgetting about it and not being so focused on your appearance the entire time.

3. Create Clear Boundaries

Grandma will comprehend what you’re saying. To be honest, she’s probably hankering for a good old-fashioned phone call at this point. As a result of the fact that we’re all going through the same thing, folks are more understanding than you may expect when it comes to postponing “plans.” And, if you’re working from home, make sure you have clearly defined limits for when work begins and finishes, as well as where work begins and stops in your house. In order to avoid sending confusing signals to your brain when it’s time to unwind at the end of the day, make sure you have a designated “office” place where you can concentrate on your job and work alone.

Whether it’s a Tuesday or a Friday, we’ve observed a movement in firms instructing their employees not to schedule any meetings on a specific day of the week in order to not only fight Zoom fatigue but also to allow them to catch up on emails or other vital work.

4. Adjust Your Blue Light

You can be sure Grandma will appreciate your kind gesture. To be honest, she’s probably hankering for a good old-fashioned phone call at this point. As a result of the fact that we’re all going through the same thing, folks are more understanding than you may imagine when it comes to postponing “plans.” In addition, if you’re working from home, be certain that you have clearly defined limits for when work begins and when it stops, as well as for where work begins and finishes. In order to avoid sending confusing signals to your brain when it’s time to unwind at the end of the day, make sure you have a designated “office” environment that you use just for work and where you can concentrate.

Whether it’s a Tuesday or a Friday, we’ve observed a movement in firms instructing their employees not to schedule any meetings on a specific day of the week in order to not only fight Zoom fatigue but also to let them to catch up on emails or other vital work that has been neglected.

5. Don’t Multitask

Grandma will be able to relate. To be honest, she’s probably hankering for a good old-fashioned phone call at this point anyhow. Because we’re all going through the same thing, folks are more understanding than you may expect when it comes to postponing “plans.” Also, if you’re working from home, make sure you have clearly defined limits for when work begins and finishes, as well as where work begins and ends. In order to avoid sending confusing signals to your brain when it’s time to unwind at the end of the day, make sure you have a separate “office” location where you can work and work alone.

Whether it’s a Tuesday or a Friday, we’ve observed a movement in firms advising their employees not to schedule any meetings on a specific day of the week to not only assist fight Zoom fatigue, but also to allow them to catch up on emails or other vital work.

How to Safely Keep Up With Video Conferencing

I think it’s fair to say that the novelty of video conferencing has worn off a little bit (sorry Grandma). However, we are lucky to live in a technologically advanced society that allows us to stay connected, but it may be exhausting at times as well. When it comes to video conferencing, moderation is essential – just as it is with other guilty pleasures such as junk food, alcohol, or trashy reality television – just as it is with other vices. In the event that you become overcome with Zoom fatigue, keep these easy tactics in mind:

  1. Maintain a state of awareness
  2. Turn off your camera
  3. Establish clear limits
  4. And more. Make the necessary adjustments to your blue light. Don’t try to do too much at once.

Video conferencing is not going away any time soon. It has enabled us to maintain some sense of normalcy in the face of a worldwide pandemic. To ensure that we are navigating this area in a healthy and productive manner, we should check in with ourselves, our coworkers, our clients, and our friends and family members. By clicking on the picture below, you can learn more about the psychology of body language and what to look out for while video conferencing. Tags:video,on-camera tips,zoom,zoom fatigue,video conference, video conferencing

Written byTalena Laine

In her current position as SalesMarketing Associate at VMG Studios, Talena Laine helps clients sell more products. She has a strong foundation in the performing arts, having worked both as an actor and as a director in live theatre, and she has received formal training in the discipline of creative writing. Following a childhood of moving across the country as a Navy brat, she earned her bachelor’s degree in 2017 from Gonzaga University. She also served a four-year tour of duty in Hawaii. She is a staunch believer that pineapple belongs on pizza, she works part-time as a professional Christmas caroler throughout the holiday season, and her most cherished guilty pleasure is playing Clay Aiken’s breakout album, “Measure of a Man,” while she is not working.

Zoom Fatigue and Why It Matters: Know the Facts

There have been numerous changes in the globe since Covid-19 made its debut on the international scene in early 2020. In order to slow the spread of the novel coronavirus, the new normal now dictates that contacts between persons take place online rather than in person. Where we used to meet in person for meetings, lectures, and webinars, we now communicate with one another through video conference call or online chat. Even family gatherings may be enjoyed while seated in front of a computer monitor.

What is Zoom Fatigue?

Many things have changed since Covid-19 first appeared on the international stage in early 2020. For the purpose of limiting the spread of the novel coronavirus, the new normal now dictates that contacts between persons take place online. Instead than attending meetings, lectures, and webinars in person, we now communicate with one another through video conference calls.

Sitting in front of a computer screen at a family gathering is a common practice. With all of this screen time comes the fast expanding condition known as Zoom fatigue or Zoom burnout, which is called after the ubiquitous video conferencing software used by the majority of the population.

Who is affected by Zoom Fatigue?

Despite the fact that Zoom tiredness may impact both men and women, a recent study discovered that women usually feel greater Zoom fatigue than males, even after adjusting for a wide range of covariates. Why? The primary reason for this is because when women view themselves on a computer screen for lengthy periods of time, they have increased mirror anxiety. Several factors contribute to the onset and severity of Zoom fatigue in both men and women, including the following:

  • Despite the fact that Zoom tiredness may affect both men and women, a recent study discovered that women usually feel greater Zoom fatigue than males, even after adjusting for a variety of characteristics. Why? Seeing themselves on a computer display for lengthy periods of time causes women to suffer increased mirror anxiety, which is the primary reason for this phenomenon. When a number of factors come together, both men and women are more likely to experience and suffer from Zoom fatigue.

What Are the Symptoms of Zoom Fatigue?

Women are more likely than males to feel Zoom fatigue, according to a new study, despite the fact that numerous different variables were controlled. Why? The primary reason for this is because when women view themselves on a computer monitor for lengthy periods of time, they have increased mirror anxiety. Several factors contribute to the onset and severity of Zoom fatigue in both men and women, including:

  • Exhaustion and/or burnout are common feelings. Anxiety, depression, and rage
  • Forgetfulness and concentration issues
  • A lack of motivation
  • Frustration and impatience
  • And other symptoms. Social alienation and trouble establishing relationships are common symptoms of depression. Pessimism
  • Irritability and insomnia
  • Headaches or migraines Productivity is low. Pain and muscular tension are examples of physical symptoms.

Individuals who have pre-existing mental health concerns or who are under a considerable deal of stress are more likely to experience these symptoms and to feel them to a higher extent.

How Can You Combat Zoom Fatigue?

No matter how you feel about video calls and conferencing, it appears to be the new standard; thus, what can you do to prevent the consequences of zoom fatigue?

1. Take back control of your life.

Allow yourself to “miss” a video conference when you have the opportunity. There will be some video meetings or seminars that will necessitate your virtual attendance, and there will be others that won’t. Perhaps not in the way you think. Alternatively, you might watch a recording of the video at a later time. If you find yourself having to participate in video sessions, make sure to take as many breaks as you can throughout the session.

2. Turn off video when audio will work just as well.

A transition occurs when a person travels from home to work or school, transitioning from a casual to a professional attire. When you’re working or attending class from home, you’re under a different type of strain than when you’re making video calls. In order to appear more professional, there is a requirement for “professionalism,” which can cause undue stress when one feels they must find a suitable background space and tidy that environment in order to make things appear more put together.

Aside from the expectation of professionalism and the need to keep your surroundings tidy, video calls may also make you feel as if you have to maintain a constant smile throughout.

Furthermore, without the video component, there is no pressure to appear a certain way, and you aren’t constantly looking at and evaluating yourself on the small video screen as you would otherwise.

3. Schedule fun Zoom meetings too.

You may begin to associate video conferencing with bad sentiments as a result of all of your expectations, making you look forward to classes and meetings that are yet to come. Consequently, don’t forget to utilize video conferencing for recreational purposes as well, in order to mitigate the unpleasant feelings linked with it.

Maintaining relationships with family and friends, learning a new activity, or watching a movie with your closest buddy are all possible uses for it. Because of the amount of isolation, these opportunities for particular connections are essential.

4. Find ways to reduce stress.

Look for strategies to lessen stress on a consistent basis in your life. This might involve the following:

  • Exercise on a regular basis, engaging in activities such as jogging, hiking, yoga, or tai chi Use relaxation techniques such as deep breathing and mindfulness meditation to help you relax. Quit smoking and consuming nicotine-containing products. Set reasonable expectations and goals for yourself.

Other ways to combat Zoom fatigue.

The following are some more measures you may take to combat Zoom fatigue.

  • The following are some other strategies for overcoming Zoom fatigue.

Here are a few other strategies for dealing with Zoom fatigue.

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