The Rise of Zoom Fatigue: Understanding the Impact of Virtual Meetings

When the pandemic forced us all to work from home, virtual meetings became our lifeline. Tools like Zoom, Google Meet, and Microsoft Teams allowed us to connect with colleagues around the world, hold back-to-back meetings, and continue business without the need for travel. Virtual meeting platforms saw exponential growth—Zoom alone jumped from 10 million daily meeting participants in December 2019 to over 300 million by April 2020. Initially, everything about virtual meetings seemed ideal. People wondered why we hadn’t been using these tools more frequently even before the pandemic.However, as the novelty wore off, so did our energy levels. Constant video calls and hours spent staring at a screen began to wear people down. Soon, a new term was coined to describe this phenomenon: Zoom Fatigue. This strange, exhausting feeling that comes from video meetings was soon widely recognized, as professionals everywhere experienced the mental strain of back-to-back calls. But what causes this fatigue, and why does video conferencing tire us out in ways that in-person meetings don’t?

Why Video Calls Cause Zoom Fatigue

The main reason behind Zoom Fatigue is the unusual cognitive load that video meetings impose on our brains. While much of human communication is non-verbal, such as facial expressions, hand gestures, and body language, video calls limit our ability to process these cues effectively. On a small screen, we can only see limited parts of a person’s body, often just the face, and in multi-person calls, the video layout makes it difficult to observe everyone’s expressions. In a physical meeting, we naturally pick up on non-verbal cues and gestures, which help us connect, empathize, and engage with others. In a virtual setting, these subtle cues are lost, and we have to concentrate harder to understand and follow conversations, leading to fatigue.

Key Causes of Zoom Fatigue

1. Mirror Anxiety

One of the most surprising reasons for Zoom Fatigue is mirror anxiety. Research shows that frequently seeing our own reflection can increase self-consciousness and anxiety. In a typical video call, we see our own image along with everyone else’s. This continuous self-viewing is similar to staring at yourself in a mirror for an extended period, which can lead to heightened self-awareness and stress. When you’re constantly aware of your own expressions and appearance, it’s easy to become overly self-critical and distracted, which adds to the mental strain.

Solution: If mirror anxiety is a problem, try using the “hide self-view” option on video platforms. This feature allows you to focus on others without constantly seeing yourself, which can reduce anxiety and help you engage more naturally.

2. Public Consciousness

Virtual meetings can create a heightened sense of public consciousness, as every person on the call feels like they’re in the spotlight. In a physical meeting, only the speaker typically holds everyone’s gaze, while others can relax without the pressure of constant attention. In a video call, however, everyone appears on screen simultaneously, creating the sensation that everyone is observing everyone else. This constant visibility can feel like you’re standing on a podium, even if you’re not actively speaking.

Individuals with high public consciousness—those who are more aware of how others perceive them—may find this particularly stressful. Virtual meetings can trigger the same anxiety that comes with public speaking, making people more conscious of their expressions, posture, and behavior. This self-monitoring consumes additional mental energy, leading to exhaustion.

Solution: During long meetings, it’s helpful to take short “audio-only” breaks. Turn off your camera and step away from the screen for a few minutes. This helps reduce cognitive load, allowing your brain to relax before diving back in.

The Challenges of Building Relationships Virtually

Another major impact of virtual meetings is the difficulty of building new relationships. Research shows that while maintaining existing relationships is relatively manageable online, building new ones is significantly harder. Trust and rapport are more challenging to establish without in-person interactions, as virtual meetings limit the cues we use to connect on a personal level. When you meet someone for the first time in person, you can gauge their warmth and friendliness through body language and facial expressions—elements that are harder to interpret on a screen.

This doesn’t mean that trust-building is impossible in virtual settings. Turning on your camera when meeting a new client or colleague can help build rapport, as it gives the other person more cues about your expressions and body language. Once trust is established, switching to audio-only meetings may be more comfortable and less tiring, as the pressure to maintain a “public face” is reduced.

Insight: In-Person and Virtual Interactions Serve Different Purposes

The virtual meeting environment isn’t inherently flawed—it’s just different. Video calls are highly effective for transactional tasks, quick updates, and global team meetings. But for complex discussions, brainstorming sessions, or relationship-building, in-person meetings remain unmatched. Leaders should recognize the different strengths and limitations of virtual versus in-person interactions and make intentional choices about which medium is best suited for each purpose.

Tips to Reduce Zoom Fatigue

To mitigate Zoom Fatigue and make virtual meetings more sustainable, here are a few simple practices to consider:

1. Limit Meeting Duration and Frequency

Schedule shorter meetings whenever possible, and avoid back-to-back video calls. Giving yourself a few minutes between meetings to stretch, hydrate, or step outside can make a significant difference in reducing fatigue.

2. Use Audio-Only for Certain Meetings

Not every meeting requires a video connection. For recurring check-ins or calls with established teams, consider switching to audio-only. This reduces the pressure of being “on camera” and allows participants to focus on the discussion.

3. Hide Self-View 

If looking at yourself on screen adds to your stress, use the hide self-view option to eliminate the distraction of constantly monitoring your own appearance.

4. Take Camera-Off Breaks

During long meetings, build in moments when everyone can turn off their cameras and take a mental breather. This helps reduce the overall cognitive load, making it easier to stay focused and engaged.

5. Turn Cameras On for New Meetings 

For first-time introductions or important client meetings, turning on your camera can help build rapport and trust. Once you’ve established a relationship, audio-only calls can be just as effective.

Adapting to the New Normal of Virtual Meetings

While virtual meetings offer unparalleled convenience, they also come with unique challenges. Zoom Fatigue is real, and understanding the causes behind it can help us find ways to manage it. Recognizing how factors like mirror anxiety, public consciousness, and limited non-verbal cues impact us can empower individuals and organizations to adopt more balanced approaches to virtual collaboration.

As we move forward in a hybrid work world, the key lies in using virtual meetings mindfully. Not every interaction needs to happen over video, and creating a mix of in-person, audio-only, and video meetings can help maintain productivity without overwhelming employees. By understanding and managing the dynamics of virtual fatigue, organizations can ensure that remote work remains sustainable, effective, and as engaging as possible.