Camera on Leaving you Drained?
If you’ve ever closed your laptop after a full day of video calls and felt like you’d just run a marathon without leaving your chair. This is zoom fatigue: a distinct kind of digital exhaustion caused by constant video engagement.
The “always-on” culture of remote and hybrid work has blurred professional and personal boundaries. In the effort to appear productive, many professionals stay visible longer, attend more calls, and stretch their attention further than ever before.
The result? Camera anxiety, performance pressure, and mental fatigue that quietly erode focus and well-being. The solution begins with understanding the cognitive science behind these demands and then setting clear, guilt-free boundaries to prevent them.
Cognitive Overload from Video Calls
Every video meeting demands far more mental energy than a phone call or in-person chat. Here’s why:
- Cognitive Overload: Constantly reading micro-expressions, managing your background, and self-monitoring on camera flood the brain with competing signals. Over time, this leads to mental fatigue, irritability, and difficulty concentrating.
- Blurring of Boundaries: When work video tools spill into private spaces, the mind never fully detaches from “work mode.” Your living room becomes your boardroom; making recovery nearly impossible.
- Technostress: Persistent exposure to screens and notifications triggers low-level stress responses. Over time, this compounds into digital exhaustion, impacting mood, sleep, and resilience.
Neuroscience tells us that when attention is fragmented and the body stays in “social performance” mode for too long, emotional burnout follows.
The Hidden Toll of Camera Anxiety
For many professionals, the anxiety of being constantly visible is just as draining as the calls themselves. The subtle sense of being watched—by coworkers, managers, or even yourself—activates your brain’s self-monitoring system, heightening stress and reducing authenticity.
“Non-stop digital engagement may negatively influence mental health and well-being.” – Hartmann (2022)
When you’re expected to look engaged, polished, and camera-ready for hours, your nervous system stays alert, preventing rest and focus. The need to “perform” in digital spaces is not productivity; it’s prolonged vigilance, which the brain interprets as stress.
3 Simple Steps to Cut Video Call Stress
Reducing zoom fatigue isn’t about withdrawing from connection; it’s about creating healthy digital boundaries that protect your focus and mental energy.
Step 1: Make Camera-Optional the Default
- The Action: Turn your camera off for non-essential calls—or lead the way by normalizing camera-optional policies.
- The Benefit: This small shift relieves performance pressure, conserves cognitive energy, and creates a culture of psychological safety.
- Tip: Phrase it clearly: “I’m turning my camera off to focus better, but I’m fully engaged.”
Step 2: Schedule True Focus Blocks
- The Action: Block off device-free time during your workday, periods when you’re unreachable by Zoom, Slack, or Teams.
- The Benefit: Even short breaks between calls reset your brain, reducing stress hormones and improving executive function.
- Tip: Use visual reminders (“focus hour” signs or calendar labels) to make your boundaries visible and respected.
Step 3: Replace Meetings With Asynchronous Tools
- The Action: Before scheduling a call, ask, “Can this be handled asynchronously?” Use recorded Loom videos, collaborative docs, or email for non-urgent topics.
- The Benefit: Asynchronous communication restores autonomy and drastically cuts cognitive overload.
- Tip: Set response expectations upfront e.g., “I’ll check messages at 2 p.m.” to reinforce healthy digital rhythms.
A Friendly Note
Building a healthier digital rhythm doesn’t mean rejecting technology; it means using it intentionally. Every boundary you set reduces video call stress, protects your energy, and models balance for your team. Progress, not perfection, is the goal. If you slip into old habits, notice it, reset, and start again. Your attention is your most valuable asset.
References
- Bailenson, J. N. (2021). Nonverbal overload: A theoretical argument for the causes of zoom fatigue. Technology, Mind, and Behavior, 2(1).
- Lee, S., Seo, Y., & Park, C. (2021). Understanding digital fatigue: Conceptual foundations and consumer responses. Computers in Human Behavior, 120, 106755.
- Schmitt, J. B., Breuer, J., & Wulf, T. (2021). From cognitive overload to digital detox: Psychological implications of telework during the COVID-19 pandemic. Computers in Human Behavior, 124, 106899.
- Hartmann, M. (2022). “Install Freedom Now!” Choosing not to communicate with digital media at work and home. Javnost – The Public, 29(1), 17–32.
- Marx, J., et al., (2025). Digital detox: A theoretical framework and future research agenda. Information & Management, 62, 104068.
*Disclaimer: Offline Now offers educational coaching tips, not medical or therapeutic advice; please consult a qualified health professional for personal, clinical or health concerns.*
