Why Do Video Calls Make People Anxious Psychological Insights And Coping Tips

Video calls have become a staple of modern communication—used for work, education, therapy, and staying connected with loved ones. Yet, for many, the simple act of turning on a camera triggers a wave of discomfort, self-consciousness, or even full-blown anxiety. This phenomenon, often referred to as \"Zoom fatigue\" or \"camera anxiety,\" is more than just a passing inconvenience. It reflects deeper psychological mechanisms related to self-perception, social evaluation, and cognitive load. Understanding why video calls provoke such stress is the first step toward managing it effectively.

The Hidden Psychology Behind Video Call Anxiety

Unlike in-person interactions, video calls create a distorted feedback loop. You see yourself in real time, often in a small window that magnifies facial expressions and movements. This constant self-monitoring activates parts of the brain associated with self-evaluation and social judgment. Psychologists refer to this as the “spotlight effect”—the tendency to believe others are paying more attention to us than they actually are. On a video call, you’re not only under your own spotlight but also staring directly at your reflection, amplifying insecurities.

Dr. Jeremy Bailenson, founding director of the Stanford Virtual Human Interaction Lab, explains:

“Seeing an image of yourself for hours on end is fatiguing in ways we didn’t anticipate. In face-to-face conversation, we don’t walk around with a mirror in front of us, yet on video calls, that’s exactly what happens.”

This continuous self-view increases performance pressure. Every blink, pause, or expression feels scrutinized—even when no one else is noticing. The lack of natural nonverbal cues, such as subtle body language or spatial proximity, further disrupts the rhythm of conversation, making interactions feel stilted or awkward. Over time, these micro-stresses accumulate, leading to mental exhaustion and avoidance behaviors.

Cognitive Load and the Myth of Multitasking

Another major contributor to video call anxiety is cognitive overload. In person, much of social interaction is processed subconsciously—tone, posture, eye contact, ambient sounds. On video, these signals are either missing, delayed, or distorted due to lag and framing. As a result, your brain works harder to interpret meaning, fill in gaps, and project confidence.

Studies show that participants in video meetings experience higher levels of cortisol—the stress hormone—than those in face-to-face or audio-only conversations. The effort required to maintain eye contact (or the illusion of it), manage technical glitches, and appear engaged without visual feedback taxes working memory and reduces mental bandwidth.

Attempting to multitask during calls—checking emails, taking notes, or responding to messages—only worsens the strain. What feels like efficiency is actually divided attention, which increases anxiety and decreases performance. The brain isn’t built for sustained high-focus tasks in artificial environments with unnatural sensory input.

Tip: Turn off your self-view during video calls. Most platforms allow you to hide your own video feed, reducing self-scrutiny and freeing up mental energy.

Social Evaluation Fears and the Pressure to Perform

Humans are hardwired to care about how they’re perceived. Evolutionarily, social acceptance was tied to survival. Today, while the stakes are different, the fear of negative evaluation persists—especially in professional settings. Video calls turn every meeting into a potential performance review.

People worry about their background, lighting, clothing, tone of voice, or whether they seem “smart enough.” These concerns are amplified by the permanence of digital presence. Unlike in-person conversations, video interactions can be recorded, screenshared, or replayed—adding a layer of scrutiny that doesn’t exist offline.

A 2021 study published in Computers in Human Behavior found that individuals with higher levels of social anxiety reported significantly greater discomfort during video calls, particularly when expected to speak or present. The absence of physical escape routes—like stepping out for a break—heightens the feeling of being trapped in a performance.

Common Triggers of Video Call Anxiety

• Seeing your own face in real time
• Fear of technical failures (audio dropouts, frozen screen)
• Uncertainty about when to speak or interrupt
• Background distractions (children, pets, room clutter)
• Pressure to appear attentive and professional
• Lack of nonverbal feedback from others

Practical Coping Strategies Backed by Psychology

Anxiety isn’t a personal failing—it’s a response to environmental stressors. The good news is that small adjustments can significantly reduce discomfort and improve your experience on video calls.

1. Reclaim Control Over Your Environment

Create a dedicated space for video calls. Even if it’s just a corner of a room, having consistent lighting, a neutral background, and minimized distractions helps reduce decision fatigue and boosts confidence. Use a virtual background if needed, but avoid overly busy designs that distract others.

2. Adjust Camera Position and Lighting

Position your camera at eye level to create a natural gaze. Poor angles—looking up from below or down from above—can distort perception and make you feel vulnerable. Soft, front-facing light (like a ring light or natural daylight) reduces shadows and makes facial expressions easier to read.

3. Use Audio-Only When Possible

Not every meeting needs video. If your role is primarily listening or contributing verbally, suggest using audio-only mode. This reduces performance pressure and allows you to focus on content rather than appearance.

4. Practice Grounding Techniques Before Calls

Anxiety thrives on anticipation. Five minutes of deep breathing, progressive muscle relaxation, or mindfulness meditation before a call can reset your nervous system. Try the 4-7-8 method: inhale for 4 seconds, hold for 7, exhale slowly for 8.

Tip: Keep a glass of water nearby during calls. Sipping gives you a natural pause, reduces dry mouth from nervousness, and provides a moment to collect your thoughts.

Actionable Checklist: Reduce Video Call Anxiety in 7 Steps

1. Turn off your self-view to minimize self-scrutiny
2. Test your tech setup (mic, camera, internet) 5 minutes early
3. Sit in a quiet, well-lit space with a neutral background
4. Breathe deeply for 2–3 minutes before joining the call
5. Use the “raise hand” feature or chat box to signal when you want to speak
6. Take short breaks between back-to-back meetings
7. After the call, reflect: What went well? What can improve?

Real Example: How Sarah Regained Confidence in Virtual Meetings

Sarah, a marketing manager at a remote-first company, began dreading her weekly team calls. She felt judged for her home office setup and worried her contributions weren’t impactful. After three months of increasing avoidance, she confided in her therapist, who helped her identify core fears: “I’m not professional enough” and “People will think I’m unprepared.”

With guidance, Sarah implemented small changes: she positioned her laptop on a stack of books for better eye alignment, used a soft lamp for warm lighting, and started each call with a brief check-in instead of jumping into business. She also turned off her self-view and practiced pausing before speaking. Within four weeks, her anxiety decreased noticeably. Her team even commented on her increased clarity and presence.

“It wasn’t about looking perfect,” Sarah said. “It was about feeling grounded. Once I stopped fighting my environment, I could focus on connecting.”

Do’s and Don’ts of Managing Video Call Stress

Do	Don’t
Mute when not speaking to reduce background noise	Apologize excessively for minor interruptions
Use chat to contribute ideas if speaking feels overwhelming	Compare your setup or appearance to others
Stand up and stretch between calls	Attend back-to-back video meetings without breaks
Prepare talking points in advance	Force yourself to keep the camera on if it causes distress
Normalize imperfection—pets, kids, tech hiccups happen	Assume silence means disapproval or judgment

When to Seek Professional Support

Occasional discomfort during video calls is normal. But if anxiety consistently interferes with your ability to participate, leads to avoidance, or triggers panic symptoms (racing heart, trembling, difficulty breathing), it may be time to consult a mental health professional. Cognitive Behavioral Therapy (CBT) has been shown effective in treating social anxiety, including technology-related stress.

Therapists can help reframe unhelpful thoughts (“I’ll embarrass myself”) and develop exposure plans—starting with low-stakes calls and gradually building confidence. Medication may also be considered in cases of generalized anxiety disorder, but lifestyle and behavioral changes often yield significant improvements on their own.

Frequently Asked Questions

Why do I feel more tired after a video call than an in-person meeting?

Video calls require heightened concentration due to reduced nonverbal cues, delayed audio, and constant self-monitoring. This increased cognitive load leads to mental fatigue, commonly known as “Zoom fatigue.” Taking breaks, reducing screen size, and opting for audio when possible can help conserve energy.

Is it okay to keep my camera off during meetings?

Yes, especially if it reduces your anxiety. While some teams encourage cameras for engagement, it’s reasonable to request flexibility. You can stay engaged by using chat, nodding visibly, or speaking clearly. If camera use is mandatory, discuss accommodations with your manager or HR.

Can practicing video calls help reduce anxiety?

Yes. Gradual exposure is a proven technique. Start with short, low-pressure calls with trusted friends or colleagues. Focus on the conversation, not your appearance. Over time, your brain will associate video calls with safety rather than threat.

Conclusion: Rethinking Our Relationship with Virtual Communication

Video calls are here to stay, but they don’t have to be a source of dread. By understanding the psychological roots of anxiety—self-scrutiny, cognitive overload, and fear of judgment—we can take deliberate steps to reclaim control. Small changes in setup, mindset, and habits can transform virtual interactions from stressful performances into meaningful connections.

You don’t need to be flawless on camera. You just need to be present, prepared, and kind to yourself. As we continue navigating hybrid and remote worlds, let’s advocate for more humane digital practices—ones that prioritize mental well-being over performative perfection.

💬 What’s one small change you can make today to feel calmer on your next video call? Share your commitment in the comments and inspire others to do the same.