In recent years, the shift toward remote work and virtual meetings has transformed how people connect and collaborate. While video conferencing platforms like Zoom have made it possible to work from anywhere, they’ve also introduced a new form of exhaustion: Zoom fatigue. This term describes the mental, physical, and emotional drain caused by prolonged virtual interactions. But the good news is that Zoom fatigue doesn’t have to push anyone to the brink of quitting their job. With thoughtful techniques and small adjustments, it’s entirely possible to combat digital exhaustion and reclaim a sense of balance and well-being.
What Is Zoom Fatigue?
Zoom fatigue is a real phenomenon that many remote workers experience. It goes beyond the tiredness of any typical workday, tapping into a unique strain caused by video calls. Unlike face-to-face meetings, video calls demand a constant heightened focus on multiple stimuli: faces frozen in a grid, the delay in audio, the feeling of being “on stage,” and the unnatural effort to read non-verbal cues through a screen. All of this contributes to mental overload.
Psychologists explain that video conferencing engages the brain in unnatural ways. For example, maintaining eye contact with a screen, controlling facial expressions, and managing technical glitches consume more cognitive resources than in-person meetings. This can lead to symptoms like headaches, irritability, difficulty concentrating, and an overall sense of burnout.
Why Does Zoom Fatigue Happen?
There are several reasons why Zoom fatigue occurs:
- Increased Cognitive Load: Trying to interpret delayed or limited visual cues forces the brain to work harder.
- Self-Consciousness: Seeing oneself on screen creates self-awareness that can be draining.
- Lack of Physical Movement: Sitting in one place without natural breaks reduces energy and circulation.
- Continuous Exposure: Back-to-back meetings without breaks compound exhaustion.
Understanding the causes is the first step to counteracting the effects.
Techniques to Combat Digital Exhaustion
Thankfully, there are multiple strategies to fight Zoom fatigue without quitting work or losing productivity. These techniques encourage balance, movement, and boundaries — helping people feel more energized and less overwhelmed.
1. Schedule Breaks and Limit Meeting Time
One of the simplest but most effective ways to reduce fatigue is to build in regular breaks between meetings. Encourage 5-10 minute intervals where people can stand up, stretch, or just rest their eyes away from the screen. When possible, try to consolidate meetings into fewer time blocks rather than scattering them throughout the day.
Employers can also set guidelines to limit meetings to 25 or 50 minutes instead of an hour, allowing natural pause points for recovery.
2. Turn Off Self-View
Constantly seeing your own image during calls can increase anxiety and fatigue. Fortunately, most video platforms like Zoom allow users to hide their self-view without turning off the camera for others. This simple tweak can reduce self-consciousness and make the experience less draining.
Here’s how to turn off self-view in Zoom: Zoom Support – Hide Self View.
3. Use Audio-Only When Appropriate
Not every meeting requires video. Whenever possible, suggest switching to audio-only calls, especially for brainstorming sessions, quick check-ins, or when visual cues are less critical. This shift can significantly reduce cognitive load and create a more relaxed environment.
4. Optimize Your Workspace
Creating a comfortable and ergonomic workspace makes a huge difference in combating fatigue. Here are a few tips:
- Use a chair that supports good posture.
- Position your screen at eye level to avoid neck strain.
- Ensure proper lighting to reduce eye strain.
- Use headphones to improve audio clarity and reduce background noise.
Adding some greenery or natural light can boost mood and focus too.
5. Practice Eye Care
Staring at a screen for hours can cause digital eye strain. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps relax the eye muscles and reduce dryness or discomfort.
There are also apps and tools that adjust screen brightness and blue light emission, which can make a big difference over long periods.
6. Set Boundaries and Communicate Them
Remote work can blur the lines between professional and personal life. Setting clear boundaries about availability helps prevent over-scheduling and burnout. This might mean setting “do not disturb” hours, having a dedicated workspace, or communicating preferences around meeting times.
Managers and team leaders should encourage a culture that respects these boundaries and prioritizes mental health.
7. Incorporate Movement and Mindfulness
Physical movement is a natural energizer and stress reliever. Taking short walks, doing stretches, or even quick workouts during breaks can boost circulation and mood.
In addition, mindfulness practices like deep breathing, meditation, or guided relaxation exercises can reduce stress and restore focus. Apps like Headspace or Calm offer accessible ways to integrate mindfulness into the workday.
8. Use Virtual Backgrounds and Lighting Tricks
Some people feel uncomfortable with their video feed for various reasons, from a messy background to poor lighting. Virtual backgrounds or strategically placed lamps can improve confidence and reduce distraction. When people feel better about their video setup, meetings become less stressful.
9. Limit Multitasking and Focus on One Task at a Time
Multitasking during virtual meetings — checking emails, messaging, or browsing — can increase cognitive fatigue. Encouraging full attention during calls and scheduling separate times for other tasks improves engagement and reduces mental exhaustion.
10. Seek Social Connection Outside of Video Calls
One irony of Zoom fatigue is that it can make people feel more isolated despite frequent video contact. Finding ways to connect socially outside of structured calls is vital for emotional health. Virtual coffee chats, informal hangouts, or even offline interactions help replenish social energy.
When Zoom Fatigue Gets Serious
For some, persistent digital exhaustion can affect mental health and job performance. If feelings of burnout, anxiety, or depression increase, it may be time to seek professional support or discuss workload adjustments with supervisors.
Employers can also play a key role by fostering open conversations about Zoom fatigue and promoting flexible, humane policies.
Zoom fatigue is a new challenge in the evolving work landscape, but it’s manageable. By understanding its causes and adopting practical techniques—like scheduling breaks, turning off self-view, setting boundaries, and prioritizing movement and mindfulness—remote workers can reduce exhaustion and maintain their well-being.
Remember, nobody needs to quit their job to escape Zoom fatigue. Instead, with intentional changes and supportive workplace cultures, it’s possible to thrive in the digital workspace without sacrificing mental health.