Zoom Fatigue and Beyond: How to Stay Energised

It starts with a meeting here and a virtual catch-up there, but by the end of the day, you feel entirely drained. If this sounds familiar, you're not alone. Zoom fatigue - a term coined to describe the exhaustion from excessive virtual communication - is becoming increasingly common in our digital-first world.

Whether you're running a business, managing a team, or simply staying connected with loved ones, virtual communication is now a daily fixture in our lives.

But the good news? You don’t have to feel like this every day. Addressing Zoom fatigue and nurturing your energy is entirely possible with mindful adjustments and self-care strategies. If you're a busy professional, a wellness enthusiast, or just someone seeking balance in a demanding virtual world, read on. This article will provide actionable tips to help you stay energised, focused, and fulfilled.

What Exactly Is Zoom Fatigue?

While "Zoom" might be the poster child for virtual meetings, Zoom fatigue refers broadly to the mental and physical exhaustion caused by prolonged virtual interactions, regardless of the platform. It’s not just about staring at a screen for hours; it’s about the nuances of virtual communication.

Factors contributing to Zoom fatigue include:

• Non-verbal overload: Interpreting body language on a video call requires more effort than in person, especially when multiple people are on screen at once.

• Prolonged eye contact: Video calls create an unnatural intensity by simulating constant direct gazes, leaving us mentally drained.

• Reduced mobility: Unlike in-person meetings where you naturally move, virtual meetings often leave us glued to our chairs.

• Lack of boundaries: With virtual calls becoming the norm, the lines between work and personal life can blur, leading to emotional exhaustion.

Understanding these factors is the first step in curbing Zoom fatigue. Let's now explore how you can overcome it and thrive in this environment.

A Wellness-Centric Approach to Virtual Communication

1. Plan Breaks Like Meetings

Just as you schedule calls, prioritise intentional breaks between them. Studies suggest even a five-minute pause can re-energise your mind. Use this time to:

• Stretch.

• Take deep breaths.

• Walk, even if it’s just to a different room or a quick step outside.

Remember, breaks aren’t a luxury - they’re essential for sustained mental and emotional energy.

2. Establish Healthy Screen Habits

Being on screen all day can overstimulate your brain and strain your eyes. To counter this:

• Follow the 20-20-20 rule for your eyesight. Every 20 minutes, look at something 20 feet away for 20 seconds.

• Reduce on-camera pressure when possible. Turn off your camera if the situation allows or suggest audio-only meetings.

• Limit unnecessary virtual meetings by asking, "Could this be an email instead?"

3. Optimise Your Virtual Space

Your physical setting can deeply influence your energy levels during video calls. Set up a workspace that supports focus and comfort:

• Use a supportive chair and ensure your desk is at the right height.

• Position your screen to avoid slouching.

• Incorporate natural light or warm lamps for a mood-boosting effect.

• Keep a water bottle nearby to stay hydrated - dehydration can contribute to fatigue.

4. Shift Your Focus During Calls

Feeling like you're constantly "on show" can heighten stress. Switch the default "self-view" off during meetings to avoid fixating on your image. This small shift can significantly minimise self-consciousness and help you stay present in the conversation.

Interactive tips to enhance focus:

• Keep a notebook handy and jot down key points from the discussion.

• Incorporate mindful listening practices, like paraphrasing the speaker’s key ideas to stay engaged.

5. Infuse Wellness into Your Routines

A full day of virtual meetings doesn’t have to mean poor well-being. Pair professional life with wellness routines to stay centred:

• Practice Gratitude Journaling: At the end of your day, note three things that went well. This simple act can shift your focus from fatigue to fulfilment.

• Ground Yourself Through Movement: Whether its yoga stretches between calls or a brisk walk after lunch, movement is a powerful tool to counter physical lethargy.

• Stay Nourished: Stock healthy snacks like nuts, fruit, or dark chocolate at your desk to fuel your brain without energy dips.

6. Set Clear Digital Boundaries

To succeed in the digital world, setting boundaries is key:

• Limit after-hours communication by defining a "virtual workday."

• Reclaim personal time by leaving your phone outside your bedroom.

• Be upfront with colleagues or clients about your availability to avoid feeling perpetually "on."

7. Cultivate Community

Isolation is a hidden cost of digital-only interaction. Connect with like-minded peers through online wellness circles or local interest groups. Engaging with supportive communities also creates opportunities for growth beyond work. For example, mindfulness workshops or digital yoga retreats offer rejuvenation both physically and mentally.

Beyond Zoom Fatigue—Thriving in a Digital World

It's easy to see the challenges of virtual interactions, but they also present us with opportunities. By rethinking how you approach video calls and digital communication, you can transform these moments into avenues for growth, collaboration and deeper connections.

Empower yourself with these strategies and remember that self-care isn't a retreat - it's an investment in your future energy, focus, and wellness. If you're ready to take things a step further, consider working with an expert who can guide your well-being and productivity strategies in greater detail.

Make Change Happen Today

If you're ready to prioritise your energy and mental well-being, start small. Pick one tip from this guide and implement it this week. Need a little more guidance? Try creating a personalised wellness plan that matches your unique needs.

Together, we can redefine how we work, live and thrive in this digital age.