You’re Not Alone
Here’s Why Video Calls Make You So Anxious
Living with Video Call Anxiety During the Pandemic
It’s been a year into the COVID-19 pandemic, and while many people are experiencing “Zoom fatigue,” there are some people like me who get anxious while using video chat platforms. Seeing myself constantly in real-time makes me more critical of myself.
It’s similar to having negative emotional feelings when seeing myself in a mirror. Rather than listening to the speaker in the meeting, I’m criticizing my appearance and pointing out my flaws. Sometimes I end up comparing myself to all my beautiful co-workers.
“Am I photogenic enough?”
“Would moving the camera a certain angle help me look more attractive?”
How Video Meetings Trigger Self-Criticism
There’s also heightened self-consciousness with my behavior when there are multiple people to focus on in gallery view. When I speak, I’m unsure if people’s facial expressions and body language are in response to what I said, or if there’s an external factor giving off a negative vibe — such as kids screaming in the background or a pet distracting them.
When there’s silence after a question, it can get nerve-wracking not knowing if people cared about what I said or if my perspective was even clear.
Practical Ways to Reduce Zoom Anxiety
To help combat these issues, you can change the Zoom view to only show the person who is speaking. This way, you don’t see the row or column of people to compare yourself to.
You can also:
- Turn off your camera or minimize the Zoom screen
- Use audio-only mode to reduce visual pressure
- Let your supervisor know if you’re feeling anxiety or Zoom fatigue — communication is key
- Arrange meeting times that work best for your schedule, especially if you have kids at home
- Schedule breaks between meetings to stretch, eat a snack, or pet your dog or cat
Shifting Your Focus During Video Calls
Select positive memories to replay in your mind rather than focusing on the negative ones. You can also ask co-workers and supervisors for feedback on your comments or presentations after a video conference.
The more positive participation you have, the easier the experience will become.
Source: Stanford News — Four causes of Zoom fatigue solutions
