Why Do Video Calls Make People Feel Anxious And How To Reduce Fatigue

Video conferencing has become a cornerstone of modern work, education, and social connection. Yet, for many, logging into a Zoom or Teams call brings not relief, but dread. The phenomenon—commonly known as “Zoom fatigue”—is more than just tiredness. It encompasses emotional exhaustion, social anxiety, and cognitive overload. Despite the convenience of face-to-face interaction without leaving home, people report feeling more drained after 30 minutes on camera than they would after hours of in-person conversation. Understanding the psychological and physiological roots of this fatigue is the first step toward managing it effectively.

The Hidden Stressors Behind Video Calls

Unlike face-to-face interactions, video calls deprive us of natural communication cues. In real life, we rely on subtle body language, peripheral vision, tone shifts, and environmental context to interpret conversations. On screen, these signals are either flattened, delayed, or entirely absent. This forces the brain to work harder to decode meaning, maintain attention, and project appropriate responses—all while staring at a grid of faces that feel simultaneously intimate and invasive.

One major contributor is the constant self-view. Seeing your own face for extended periods triggers a state of heightened self-awareness, often leading to negative self-evaluation. A 2021 study from Stanford University found that prolonged exposure to one’s reflection during video calls correlates with increased anxiety and lower mood—especially among individuals already prone to appearance-related concerns.

Another factor is the unnatural rhythm of turn-taking. Audio delays, frozen screens, and overlapping speech disrupt conversational flow. The brain compensates by over-monitoring when to speak, creating a low-grade but persistent state of alertness. This hyper-vigilance, sustained over multiple calls, depletes mental resources rapidly.

“Video calls require intense cognitive effort because we’re processing both verbal and visual information under constrained conditions. It’s like driving with only a rearview mirror.” — Dr. Gianpiero Petriglieri, Associate Professor of Organizational Behavior, INSEAD

Why Anxiety Creeps In: Psychological Triggers

Anxiety during video calls doesn’t stem from technology alone—it’s rooted in deep-seated social instincts. Humans evolved to read safety and threat through group dynamics. In physical spaces, we subconsciously assess who’s paying attention, who agrees, and where we stand in the hierarchy. On video, those cues are distorted.

• Perpetual performance mode: Being on camera turns every meeting into a performance. People feel judged not just for what they say, but how they look, sound, and react.
• Fear of being caught off guard: The inability to control sightlines (e.g., someone unmutes unexpectedly) creates anticipatory anxiety.
• Social pressure to appear engaged: Nodding excessively, forcing smiles, and maintaining eye contact with the camera—even when mentally disengaged—leads to emotional dissonance.
• Home as workplace: Blurred boundaries between personal and professional space increase vulnerability. Backgrounds become scrutinized; interruptions feel like failures.

This combination fosters a sense of being constantly “on,” which erodes psychological safety—the feeling that one can speak freely without fear of judgment. Without it, participation becomes stressful rather than collaborative.

Tip: Turn off your self-view during calls. Most platforms allow you to hide your own thumbnail, reducing self-scrutiny and freeing up cognitive bandwidth.

Strategies to Reduce Mental Fatigue

Combatting video call fatigue isn’t about eliminating virtual meetings—it’s about redesigning them to align with human cognitive limits. Small adjustments can yield significant improvements in energy and focus.

1. Optimize Your Environment

Your physical setup plays a crucial role in mental comfort. Poor lighting, bad audio, or cluttered backgrounds force extra effort to be understood and seen clearly. Invest in simple upgrades:

• Position your camera at eye level to avoid unflattering angles and promote natural eye contact.
• Use soft, front-facing light (like a ring light or near a window) to reduce shadows.
• Wear solid colors instead of busy patterns, which can distort on screen.
• Use noise-canceling headphones to minimize distractions and improve listening clarity.

2. Rethink Meeting Design

Not every meeting needs to be a video call. Defaulting to video because it’s available leads to unnecessary strain. Consider:

1. Replacing status updates with shared documents or async videos.
2. Holding audio-only check-ins for brainstorming or casual discussions.
3. Limiting video to agenda-driven sessions requiring visual collaboration.

When video is necessary, shorten meetings. A 25-minute call leaves time for mental reset before the next task. Research shows that even 5-minute breaks between calls significantly reduce cumulative fatigue.

3. Practice Intentional Presence

Mindful engagement helps prevent burnout. Instead of multitasking or mentally rehearsing your next point, try grounding techniques:

• Breathe deeply before joining a call to center yourself.
• Pause for two seconds before speaking to reduce reactive responses.
• Take brief notes by hand to stay focused without digital distraction.

These habits create psychological distance from the pressure to perform, allowing for more authentic interaction.

Do’s and Don’ts: Managing Virtual Interaction

Do	Don't
Use the “speaker view” instead of gallery mode when possible to reduce visual overload	Keep all cameras on in large meetings—allow participants to turn video off when appropriate
Set clear agendas and time limits to keep meetings focused	Allow meetings to run overtime without checking in on energy levels
Encourage use of chat for questions to reduce verbal interruptions	Expect everyone to speak every meeting—some contribute better in writing
Take short walks or stretch between calls	Schedule back-to-back video meetings all day
Normalize muting when not speaking to reduce background noise stress	Call out someone for being muted—it increases anxiety

A Real Example: How One Team Reduced Burnout

A mid-sized marketing agency in Portland noticed declining morale and increased absenteeism after shifting to remote work. Employees reported dreading their daily sync-ups, despite small team size. After conducting an internal survey, leadership discovered that 78% of staff felt “mentally drained” by video meetings, and 62% avoided turning cameras on due to anxiety about their appearance or surroundings.

In response, the company introduced several changes:

• Designated “camera-off Wednesdays” for internal meetings.
• Replaced three weekly video standups with a shared Slack thread.
• Trained managers to start calls with a one-minute mindfulness pause.
• Provided stipends for ergonomic setups, including lighting and headsets.

Within six weeks, employee satisfaction with meetings rose by 45%, and self-reported fatigue dropped significantly. One team member noted, “I used to spend 20 minutes prepping my background and outfit. Now I just join and focus on the work. It feels like breathing room I didn’t know I needed.”

Step-by-Step Guide to Healthier Virtual Communication

Adopting sustainable video call habits takes intention. Follow this five-step plan to reduce anxiety and preserve mental energy:

1. Assess necessity: Before scheduling a video meeting, ask: Can this be resolved via email, voice note, or shared document? If not, define the goal and limit duration.
2. Set norms: Establish team guidelines—e.g., “Cameras optional,” “Mute when not speaking,” “No back-to-back calls.”
3. Prepare your space: Test audio, lighting, and internet connection beforehand. Close unrelated tabs to minimize distractions.
4. Practice self-regulation: During the call, notice signs of tension—clenched jaw, shallow breathing—and take micro-pauses to reset.
5. Recover intentionally: After the call, step away from screens. Walk, hydrate, or do a quick stretch. Avoid jumping straight into another meeting.

Tip: Schedule “focus blocks” on your calendar with no meetings at all. Protect this time like any other commitment.

Frequently Asked Questions

Is Zoom fatigue real, or am I just lazy?

Zoom fatigue is scientifically validated. Neurological studies show that video calls demand more sustained attention and emotional regulation than in-person or audio-only interactions. Feeling tired isn’t laziness—it’s your brain responding to excessive cognitive load.

How can I ask to keep my camera off without seeming rude?

You can say: “I’d prefer to keep my camera off today to reduce distractions and help me focus. I’m fully present and listening.” Most teams are more understanding than you think—especially if you normalize the practice.

Can audio-only calls be as effective as video?

Yes, and sometimes more so. For discussions involving complex ideas or emotional topics, audio allows deeper listening without visual distractions. Reserve video for moments requiring nonverbal cues, like building rapport or presenting visuals.

Conclusion: Reclaim Your Energy

Video calls are here to stay, but they don’t have to dominate your mental landscape. By recognizing the hidden costs of constant connectivity, you gain the power to set boundaries, optimize your environment, and reclaim your focus. The goal isn’t to eliminate virtual meetings, but to make them sustainable. Start small: disable your self-view, suggest an audio check-in, or take five quiet minutes between calls. These acts of self-awareness compound over time, transforming digital interaction from a source of stress into a tool for meaningful connection.

💬 What’s one change you’ll make to reduce video call fatigue this week? Share your commitment in the comments and inspire others to prioritize mental well-being in the digital age.