Why Do Video Calls Make Me Feel So Tired Psychologists Explain Zoom Fatigue

In the era of remote work and digital connection, video calls have become a daily fixture in our lives. Whether for team meetings, client check-ins, or catching up with family, platforms like Zoom, Microsoft Teams, and Google Meet are now indispensable. Yet many people report an unusual kind of exhaustion after these virtual interactions—one that doesn’t come from physical strain but from sustained screen-based communication. This phenomenon, widely known as “Zoom fatigue,” has drawn attention from psychologists and neuroscientists alike. It’s not just a buzzword; it’s a real psychological response to the unique demands of virtual interaction.

Unlike in-person conversations, video conferencing requires heightened cognitive effort, constant self-monitoring, and unnatural social cues—all of which contribute to mental drain. Understanding why this happens is the first step toward managing it effectively.

The Hidden Cognitive Load of Video Calls

At first glance, a video meeting may seem like a simple substitution for face-to-face conversation. But beneath the surface, your brain is working significantly harder than it would in a physical setting. Psychologists identify several factors that increase cognitive load during virtual interactions:

• Limited nonverbal feedback: In person, we pick up on subtle body language—glances, posture shifts, hand gestures—that help us interpret tone and intent. On video, much of this information is lost or delayed, forcing the brain to fill in gaps.
• Reduced eye contact: Cameras rarely align with screen positions, making true eye contact impossible. We see everyone staring at their own screens, creating a sense of disconnection and uncertainty about who is listening.
• Sensory overload: Grid views showing multiple faces at once create visual clutter. Your brain must process every participant simultaneously, increasing attentional strain.
• Delayed audio and video: Even minor lags disrupt natural conversational rhythms, leading to awkward pauses, interruptions, and the need for extra concentration to follow dialogue.

Dr. Gianpiero Petriglieri, associate professor of organizational behavior at INSEAD, explains:

“Video calls demand more focus because they lack the fluidity of in-person interaction. You’re constantly interpreting pixels instead of people.”

This constant decoding leads to what researchers call “hyper-vigilance”—a state where your brain remains on high alert, anticipating cues and managing turn-taking without reliable signals. Over time, this drains mental energy even if you’re sitting still.

Why Being on Camera Is So Draining

One of the most underappreciated aspects of Zoom fatigue is the psychological impact of seeing yourself on screen. Most video platforms default to showing a self-view window, often placing a live image of your own face in the corner of the screen. While intended to help users monitor their appearance, this feature can backfire.

Research shows that continuous self-view triggers increased self-consciousness. A 2021 study published in *Computers in Human Behavior* found that participants who saw themselves during video calls reported higher levels of social anxiety and fatigue compared to those who turned off their self-view.

This mirrors findings in social psychology about “objective self-awareness”—the tendency to evaluate ourselves when we become the focus of our own attention. Seeing your face for hours each day activates internal scrutiny, prompting thoughts like:

• Do I look tired?
• Am I coming across as engaged?
• Is my background unprofessional?

These micro-evaluations accumulate over time, contributing to emotional exhaustion. As psychologist Dr. Sarah Schnall notes:

“When you’re always watching yourself, you shift from being present in the conversation to performing in it. That performance tax wears people down.”

Environmental and Physical Factors Behind Fatigue

Beyond cognitive strain, the physical environment of video calling plays a role in fatigue. Unlike in-person meetings, where movement and spatial change are natural, video calls confine us to a single chair, fixed camera angle, and static backdrop.

Consider these physical contributors:

• Poor ergonomics: Many home setups involve laptops on coffee tables or beds, leading to neck strain, slouching, and discomfort.
• Blue light exposure: Prolonged screen time suppresses melatonin and disrupts circadian rhythms, especially during early morning or late evening calls.
• Reduced movement: In-office meetings involve walking to rooms, standing, gesturing freely. Video calls eliminate these small physical outlets, leaving energy stagnant.
• Auditory fatigue: Headphones or low-quality speakers can distort voices, requiring extra effort to understand speech, particularly in group settings.

Tip: Turn off your self-view during calls. Most platforms allow you to hide your own video feed while still being visible to others.

Strategies to Reduce Zoom Fatigue (A Science-Backed Checklist)

Mitigating video call exhaustion isn’t about eliminating technology—it’s about using it more intentionally. Based on psychological research and workplace wellness studies, here’s a practical checklist to preserve mental energy:

1. Limit consecutive video meetings. Schedule at least 10–15 minutes between calls to decompress, stretch, or close your eyes.
2. Use audio-only when possible. For status updates or brainstorming sessions, switch to phone or voice chat to reduce visual load.
3. Turn off self-view. Disable the camera preview of yourself to minimize self-scrutiny.
4. Optimize your setup. Position your camera at eye level, use natural lighting, and ensure your chair supports good posture.
5. Reduce grid view reliance. Switch to speaker view or hide participants’ videos when not actively engaging with them.
6. Set boundaries on availability. Designate specific hours for video meetings and protect time for deep work or offline breaks.
7. Take screen-free breaks. Step outside, walk around the block, or practice mindful breathing between calls.
8. Encourage camera-off periods. Normalize moments in meetings where cameras are optional, especially during long discussions.

Real Example: How a Remote Team Reduced Burnout

A mid-sized marketing firm in Portland noticed rising absenteeism and employee complaints about exhaustion despite flexible hours. After conducting internal surveys, they discovered that staff were attending an average of six video calls per day—totaling nearly four hours of screen-based meetings.

The leadership team partnered with an organizational psychologist to implement changes:

• They introduced “no-camera Wednesdays” for internal check-ins.
• Meetings under 15 minutes were shifted to Slack or email summaries.
• All meetings were capped at 45 minutes to allow buffer time.
• Employees received ergonomic assessments and stipends for home office upgrades.

Within three months, employee-reported fatigue dropped by 42%, and engagement scores improved. One team member noted, “I didn’t realize how much energy I was wasting trying to look ‘on’ all the time. Now I can actually listen instead of perform.”

Do’s and Don’ts of Managing Virtual Meeting Load

Do	Don't
Schedule shorter meetings (e.g., 25 or 50 minutes) to allow recovery time	Book back-to-back hour-long video calls without breaks
Use agendas to keep meetings focused and efficient	Allow meetings to run without clear objectives
Offer camera-off options, especially for large groups	Require cameras for all participants at all times
Encourage participants to use speaker view instead of grid view	Force everyone to maintain video throughout lengthy sessions
Take notes by hand occasionally to reduce screen fixation	Stay glued to the screen the entire time

How Social Expectations Amplify the Stress

Another layer of Zoom fatigue stems from unspoken social rules in virtual spaces. In person, we naturally take breaks in conversation—looking away, shifting position, or pausing to gather thoughts. On video, silence feels awkward. Participants feel pressure to appear constantly attentive, leading to “performative presence.”

Nods, smiles, and exaggerated facial expressions become tools to signal engagement—even when unnecessary. This emotional labor adds up, especially for women and marginalized groups who often feel scrutinized more heavily in professional settings.

Moreover, the absence of environmental transitions makes it harder to mentally disengage. In an office, leaving a meeting room signals closure. At home, logging off a call doesn’t provide the same psychological boundary. The mind struggles to shift gears, contributing to a sense of never truly “being off.”

FAQ: Common Questions About Zoom Fatigue

Is Zoom fatigue real, or am I just lazy?

Zoom fatigue is a well-documented psychological phenomenon supported by neuroscience and organizational research. It results from increased cognitive load, sensory disruption, and emotional labor—not personal weakness. Recognizing it as legitimate is key to addressing it constructively.

Can turning off my camera help reduce fatigue?

Yes. Turning off your camera reduces self-monitoring stress and allows you to focus more on listening. If your role doesn’t require visual presence (e.g., in large informational meetings), propose camera-off norms with your team. Many organizations now adopt flexible camera policies to support well-being.

Are some people more prone to video call exhaustion?

Yes. Introverts, individuals with social anxiety, neurodivergent people (such as those with ADHD or autism), and caregivers managing distractions at home often experience greater strain. These groups may benefit from additional accommodations, such as asynchronous communication options or reduced meeting frequency.

A Step-by-Step Guide to Reclaiming Energy

If video calls are draining your focus and mood, try this structured approach to reset your habits:

1. Assess your weekly meeting load. Track how many video calls you attend and their duration. Identify patterns (e.g., too many afternoon meetings).
2. Eliminate unnecessary meetings. Ask: Can this be an email? A quick voice note? Would a shared document suffice?
3. Re-negotiate meeting formats. Propose alternatives like “walking meetings” via audio call or rotating camera use.
4. Create transition rituals. After each call, stand up, stretch, hydrate, or jot down one thing you learned. This helps your brain disengage.
5. Designate tech-free zones. Protect meal times, the first hour after waking, or the last 30 minutes before bed from screens.
6. Advocate for cultural change. Share research with managers or teams about sustainable meeting practices. Small shifts in norms can have big impacts.

Tip: Try scheduling “focus blocks” on your calendar where no meetings—including video—are allowed. Protect this time like any critical appointment.

Conclusion: Rethinking Connection in the Digital Age

Video calls are here to stay, but that doesn’t mean we must accept chronic fatigue as the cost of staying connected. By understanding the psychological mechanisms behind Zoom fatigue—cognitive overload, self-surveillance, sensory mismatch, and social pressure—we gain the power to design better virtual experiences.

The goal isn’t to reject technology, but to use it with intention. Small adjustments—turning off self-view, shortening meetings, normalizing camera breaks—can collectively restore mental bandwidth and improve well-being. Employers, teams, and individuals all have a role to play in reshaping digital communication culture.

Start today: review your next meeting invite. Could it be shorter? Audio-only? Asynchronous? Challenge the assumption that every conversation needs to happen on camera. Your brain—and your energy levels—will thank you.

🚀 Ready to beat Zoom fatigue? Pick one strategy from this article and apply it to your next meeting. Share your experience with a colleague or in a team chat—small changes inspire bigger ones.