Mindfulness as an Antidote to Zoom Fatigue

In recent years, the pandemic forced many of us to adjust to conducting more of our communications online instead of in-person. This trend has resulted in video conferencing becoming the norm for many workplace meetings, leading to the newly coined phenomenon of “Zoom fatigue.” This is a type of burnout that may be experienced from the usage of video conferencing platforms such as Zoom. Approximately 26 percent of frequent users of video conferencing technology report experiencing symptoms related to Zoom fatigue. 

Some of the telltale signs of Zoom fatigue may include headaches, eye strain, as well as body aches and discomfort from staying in a static position for extended periods. Having to maintain extended eye contact, without the benefit of being able to see and interpret body language, can be exhausting. Another common problem is “mirror anxiety,” which comes from seeing one’s one image throughout the meeting, often leading to self-consciousness and self-critical thoughts. The stress caused by these factors may result in difficulty concentrating, decreased energy, and the urge to withdraw.

Despite the often taxing effects of video conferencing, these platforms are here to stay, and there are actions we can take to combat the strain they may cause. Mindfulness can play a valuable role in helping us tune in to our needs as we adjust to this relatively new technology. Allowing ourselves to take a moment prior to joining an online meeting to practice grounding and focus our attention can help us transition into the virtual setting more easily. Selecting “speaker view” during meetings is another tactic that can be helpful as it removes the distraction of seeing ourselves as we interact and helps us focus on the content of the meeting instead. Ensuring that we allow time for breaks between calls is important to help us regroup and refresh, along with getting up and moving or stretching as needed. We should also practice self-compassion and have patience with ourselves as we navigate the space of virtual meetings, taking camera breaks when possible and listening to our bodies needs for movement or rest. 

Meeting planners can take steps to ensure that they are creating a positive and productive environment for participants by adding mindful elements to the meeting structure. Starting off meetings with a moment of silence with the option to turn cameras off can allow participants to settle in and release tension from their day. Guided meditations or breathing exercises can be useful in boosting concentration and mindfulness. Grounding exercises such as setting an intention for the meeting and introducing movement and body awareness may also help participants to be more present and connected. Lastly, limiting the duration of meetings may help relieve participants of the stress of the time commitment and pressure to be “on” for extended periods of time. 

As we continue to adjust to the shift to digital meeting formats, it is important to have grace for one another and create space for mindful awareness of our individual experiences. Respect for others’ time and varying emotional states can go a long way toward building more positive and healthful settings for work to be conducted and stronger connections between colleagues. 

Written by Ross Iversen, LMSW Intern at MWCA