Zoom Fatigue is Worse for Women—Here’s How to Combat It

As work-from-home routines and virtual meetings persist, Zoom fatigue has become an all-too-common reality. And if you’re particularly feeling the truth of that, there’s a reason: It's harder for women. A 2021 Stanford study reveals that women experience Zoom fatigue at higher levels than men, largely due to intensified self-monitoring during video calls and multitasking demands. 

But what is Zoom fatigue exactly? Why does it impact women more? And, more importantly, how can we combat it effectively to protect our energy and productivity? 

In this article, we’ll get into what Zoom fatigue means, where the term originates, its primary causes, and actionable ways to reduce its impact.

What is Zoom fatigue?

Zoom fatigue is the feeling of exhaustion that comes from prolonged virtual meetings, often exacerbated by excessive screen time and the pressure to stay constantly “on” in a virtual setting. The term gained popularity as video conferencing tools like Zoom, Microsoft Teams, and Google Meet became central to daily work and social interactions.

Zoom fatigue goes beyond physical tiredness—it encompasses mental and emotional exhaustion that impacts concentration, mood, and engagement. What may seem like simple video meetings are, in fact, far more draining than they appear. Especially as they blend into our personal lives without clear boundaries.

Stanford’s Zoom fatigue study findings: Why it affects women more

Research on Zoom fatigue conducted by Stanford University highlights how virtual meeting platforms can disproportionately affect women. According to the study, the mental toll of self-presentation and the pressure to appear attentive are more pronounced among women. Women also report higher levels of exhaustion due to expectations around multitasking during calls—balancing work with household responsibilities, childcare, or other tasks.

The Stanford’s Zoom fatigue study reveals that one of the main factors contributing to Zoom fatigue in women is what social psychologists call “self-focused attention.” In video conferences, the self-view option—where you see yourself on camera along with everyone else—intensifies self-awareness and can cause heightened “mirror anxiety.” According to the researchers, this type of attention is a heightened awareness of how one appears or is perceived by others, often leading to a preoccupation with one's appearance or presentation.

What causes Zoom fatigue?

Zoom fatigue isn’t just a side effect of more time in front of screens; it’s tied to specific aspects of virtual communication that can lead to heightened exhaustion. Here’s a closer look at what causes Zoom fatigue.

Intense eye contact

Eye contact in virtual meetings feels more intense than in real-life settings because everyone’s gaze is directed at the screen. Since everyone appears close to one another on camera, this “constant eye contact” can increase pressure and lead to overstimulation.

Lack of mobility

Another factor that contributes to Zoom fatigue, especially for women, is the feeling of being physically restrained by the camera’s field of view. Unlike face-to-face meetings where people can move around, stretch, or shift positions, video conferencing requires participants to stay centered and relatively motionless. This restriction can make virtual meetings feel claustrophobic and physically tiring. 

While movement is limited, a simple way to alleviate this strain is by moving farther from the screen or, when possible, turning off the video for portions of the call to regain some physical freedom.

“Mirror anxiety”

The Stanford research on Zoom fatigue highlights how constant self-view, or “mirror anxiety,” impacts focus and self-esteem. Women, in particular, may feel the need to be more “presentable” on camera, resulting in heightened self-monitoring that leads to increased fatigue.

Cognitive load

Virtual calls require more mental energy, as they demand greater focus on nonverbal cues like body language and facial expressions. This added cognitive load is mentally draining, especially when calls run back-to-back.

Long meetings, few breaks

The study also revealed that women experience longer meetings than men, even though they attend the same number of meetings each day. Furthermore, women are less likely to take breaks between meetings, which significantly contributes to the increased levels of weariness. 

This pattern reflects the overlapping demands on many women’s time and energy as they balance work, family, and other responsibilities. Taking intentional breaks, even short ones, between calls can help reduce the compounded effect of back-to-back virtual meetings.

Symptoms of Zoom fatigue

Recognizing the symptoms of Zoom fatigue is essential to addressing it. Though it may manifest differently from one person to another, here are some common indicators:

• Exhaustion after virtual meetings: Feeling completely wiped out after a day of calls or virtual sessions

• Headaches or eye strain: Often a result of long periods of screen exposure without adequate breaks

• Increased anxiety: Feeling more anxious before, during, or after video calls, especially when the camera is on

• Reduced attention span: Finding it difficult to stay focused or to retain information from video meetings

• Irritability or low mood: Experiencing mood swings, irritability, or even feelings of sadness or anger toward your work environment

Each of these symptoms signals that it may be time to explore strategies to reduce or combat Zoom fatigue effectively—which brings us to the next section.

How to combat Zoom fatigue—before it starts

Zoom fatigue is real, but the good news is that there are effective ways to combat it. The following tips can help you keep your energy and focus in a way that feels sustainable:

Take intentional breaks between meetings

Scheduling five to ten minutes between virtual meetings can do wonders for reducing Zoom fatigue. Use this time to stretch, step away from your screen, or take a few deep breaths to recharge. These micro-breaks prevent one call from blurring into the next.

Hide self-view

Combat the effects of mirror anxiety by turning off self-view. Many platforms have options to hide your own image from your view while allowing others to see you. This reduces the temptation to monitor your appearance and helps alleviate some of the anxiety associated with self-presentation.

Set boundaries around meeting times

Where possible, schedule shorter meetings. This provides everyone with a break, respects people’s time, and reduces the risk of Zoom fatigue for everyone involved.

Prioritize phone calls over video when possible

Not all meetings require video. Switching some calls to audio-only can ease the mental load, giving your eyes and mind a break from screen time. Make it a habit to assess whether each meeting actually needs a visual component before sending out the link.

Minimize multitasking

Multitasking during meetings increases cognitive load and makes it harder to retain information. To combat Zoom fatigue, try to focus solely on the call instead of switching between emails or tasks. This may help you absorb information more effectively and reduce the pressure to catch up later.

How to overcome Zoom fatigue

For women who experience Zoom fatigue frequently, especially due to work demands, it’s worth considering some preventive habits to avoid long-term burnout. Here are some proactive strategies:

Encourage a meeting-free day

If your team culture permits, try to designate one day a week as “meeting-free.” This allows for uninterrupted focus time and gives you a full day without video calls.

Focus on post-call rituals

Create a simple, calming ritual after calls, like taking a short walk, making a cup of tea, or journaling your thoughts. These activities help clear your mind, allowing you to mentally reset before the next task.

Advocate for more effective meetings

Bring up the concept of Zoom fatigue with colleagues or managers. Encouraging more concise meetings and reducing unnecessary calls can foster a more mindful approach to scheduling, ultimately leading to a healthier work environment.

Bottom line: Overcoming Zoom fatigue

For women, navigating the world of remote work often comes with additional pressures that contribute to Zoom fatigue. Being proactive in recognizing and addressing this type of fatigue can help us not only be more effective in our roles but also protect our mental and emotional health. By setting boundaries, adjusting meeting structures, and taking steps to reduce cognitive strain, women can combat Zoom fatigue effectively and create a more balanced, sustainable digital workspace.

Take these small but impactful steps to overcome Zoom fatigue and reclaim control over your virtual work life—because your well-being is worth it.