But all of this screen time can be tiring. ‘Zoom fatigue’ is a term coined in the COVID-19 era named after one of the video-conferencing platforms used for such meetings as people were finding themselves more exhausted than usual at the end of the workday.

Drs. Sara Mitchell, Ilana Halperin, and Philip Lam, members of Sunnybrook’s Virtual Care Taskforce weigh in on why video conferencing and virtual appointments can be exhausting and what you can do about it.

Why video chats can be exhausting

There are a number of reasons we can get worn out after a video meeting or conversation.

“Focusing on a screen for long periods can cause eye strain,” says Dr. Lam. “People are also often sitting in one position for long periods of time which can cause physical discomfort.”

On video-conferencing platforms, we can also see ourselves on screen, which can feel awkward and draining.

“When we’re looking at ourselves and speaking on a video screen, we’re observing ourselves in a way that we’re not used to in conversations,” adds Dr. Halperin. “This could also lead to self-criticism.”

Exhaustion doesn’t just happen during video calls for work. We can feel tired even when we’re meeting with family and friends on video chat.

This online, on-screen interaction is wearing us out because there’s also a lot going on in our brains.

Brain drain and video calls

“We require additional effort and sustained attention during video meetings,” says Dr. Mitchell, a neurologist at Sunnybrook. “The added strain on our attentional systems and other cognitive processes can leave us feeling exhausted.”

While communicating online can be convenient, it doesn’t come as naturally as speaking in-person and face-to-face, and that means our brains are working overtime to figure out what’s happening.

“As social beings we are well-trained to read and interpret non-verbal body language during in-person communication,” explains Dr. Mitchell. “However, when on the computer and in this two-dimensional space, we likely have to work harder to identify non-verbal cues. This can be even more difficult for people who are more reliant on non-verbal language.”

The ‘gallery’ view on-screen that displays multiple meeting participants can add to the brain drain.

“This forces our brains to have to decode and observe many people simultaneously which can be an added challenge,” says Dr. Mitchell.

Multiple alerts can also pop-up on-screen including email and messaging which adds to the strain with an added element of multi-tasking.

Technological glitches can also be source of stress.

“If the internet connection is poor the audiovisual quality may be reduced,” says Dr. Lam. “The user may have to concentrate harder on what is being heard or seen during video meetings which can be frustrating.”

“All of these challenges may be particularly difficult for individuals with cognitive or other sensory impairment, including those with certain neurological diseases,” adds Dr. Mitchell. “For instance, those with migraines and traumatic brain injury often find screens and multi-tasking particularly draining and triggering.”

Tips to help cope and combat fatigue on video meetings

Video-conferencing has its benefits, but virtual meetings don’t always have to be on-screen. Here are some steps to consider to change up your meeting and help ease the fatigue.

Turn off the computer camera: It may not always be possible to do so, but if you’re in a meeting where it is appropriate – consider turning off the computer camera.

“It may be possible that you say hello to everyone at the start of the meeting with the camera on and then if appropriate, turn the camera off while still participating and remaining online for the duration of the meeting,” says Dr. Halperin.

Alternative meetings: Instead of a video call, consider a phone call or teleconference.

“If you’re in a phone meeting, it may also be possible to go outside and take a walk while on the call,” says Dr. Halperin. “It’s a great way to get some fresh air while being productive.”

“This is also an energizing way to reduce screen time, increase exercise – which can improve mood and energy, and increase time outdoors which is also important for mental health and rejuvenation,” adds Dr. Mitchell.

Depending on the type of work you’re doing and if you’re in the workplace, going outdoors for a physically distanced walking meeting with a colleague may be possible, if safe to do so. Remember to wear a mask.

Turn-off alerts: While on a video call, turning off the pop-up alerts and notifications for emails and messages can help reduce multi-tasking and added stress. This can eliminate this distraction and help you focus on the task at hand rather than worrying about the alerts that are coming up on screen.

Take breaks: “Try to schedule in five to 10 minute breaks in-between virtual meetings or appointments,” suggests Dr. Lam. “Getting up from your chair to stretch and move can help prevent strain on your body, in addition to giving your eyes a break from the screen.”

Work-life balance: With many working from home, there can be a blurring of our personal and professional lives. It can be easy to jump onto the computer and start working a bit earlier or longer than usual. A work-life balance can help ease stress and screen time.

“Keep your personal time, for you. For example, the time you would have used to commute into the office could be used as more personal time,” suggests Dr. Halperin. “If it used to take an hour to commute into work, if possible, consider taking that hour and going for a walk, exercising or reading a book. Doing something you enjoy can help bring more of a personal balance to working from home.”

“As much as possible, try and separate work and home life to maintain boundaries,” adds Dr. Mitchell. “If available, use a separate room for working time and leave your work there when you leave,” adds Dr. Mitchell.

How taking a break from screens can help boost your brain

Going off-line has its benefits.

“Make sure you spend enough time in a day ‘device-free’ to allow your brain to recuperate and rest. Take that time to be present with those around you and observe the world, including nature to give your eyes a break from the screen,” says Dr. Mitchell.

Reducing screen time can also help to improve your quality of sleep.

“We know that blue light can suppress melatonin secretion, which is the natural hormone your body produces to regulate sleep-wake cycles,” explains Dr. Mitchell. “Turning off the screen with sufficient time before bed, up to an hour for instance, will allow for improved sleep hygiene which can improve energy levels the next day.”

The post Why am I so tired after virtual meetings? appeared first on Your Health Matters.

Maybe you’ve been working at the kitchen table, or on your couch.  Perhaps your bed has become a temporary desk.

Whatever your new workstation is, it may be time to take a good look at where, and how, you’re working to help prevent injury such as musculoskeletal disorders (MSDs) which cause pain in muscles, tendons and nerves.

“The most vulnerable areas are upper back, low back, neck, shoulder, elbows, hands and wrists,” says Moein Habibi, occupational therapist at St. John’s Rehab.

Some common MSDs include:

• Joint soreness and pain: can be caused by improper ergonomics and not taking enough breaks.
• Swelling, or edema of the legs: may result from not stretching and walking enough during work hours.
• Numbness or tingling in the fingers: can be the result of improper keyboard and mouse angles.

“If these MSDs are not dealt with in a timely manner, they can later develop into chronic injuries such as back pain, carpal tunnel injuries, advanced spinal degeneration, postural aging, even metabolic and respiratory dysfunction,” explains Habibi.

Tips for setting up your workspace

Perhaps you’ve been feeling some aches and pains after working at your coffee table throughout the pandemic. You can still make changes to your workstation that may be more ergonomic to help ease strain experienced throughout the workday.

Lighting – Too much or too little lighting can make a big difference in your workday. “Adequate lighting is important to help reduce eye strain,” explains Habibi. “Avoid working in a dark room, or a room with too much lighting, as these can cause eye strain and possible headaches.”

Positioning – “This is known as the 90-90-90 rule,” says Habibi. “Elbows should be at 90 degrees, hips should be at 90 degrees (sitting upright), and knees should be at 90 degrees.” This will help reduce the risk of strain and improve comfort throughout your workday.

Chair – Try to avoid working on the couch or in bed. It may seem comfortable in the short term but can lead to neck, back and wrist strains. “If you have an office chair, that is great,” says Habibi. “If not, try using a chair with arms to rest your elbows on. Make sure your chair has proper lumbar support to help protect your lower back from injury and help keep the spine aligned. If needed, you can use a rolled-up towel or pillow for lumbar support.”

Computer Monitor – The computer monitor should be about an arm’s length away. “If it is too far you may end up bending your neck forward and creating neck strain. If it is too close it may cause eye strain. Make sure you position it at eye level or slightly below,” says Habibi.

Keyboard and mouse – “Place the keyboard and mouse in a way that allows your wrists to be kept straight.” explains Habibi. “This will minimize your risk of developing carpal tunnel injuries and other types of wrist injuries down the road.”

Desk set-up – One way to avoid unnecessary strain on the body is to arrange the desk in a way that can be “ergonomically compatible with your working needs,” says Habibi. “Keep frequently used items close by, at a forearm’s reach, for example, a pen, pencil, mouse or keyboard. Items that are used less frequently should be at arm’s reach (e.g. phone, papers, scissors, and stapler). Things like printers, scanners or files may not be used very often and can be placed further away.”

Other ways to prevent injury while working from home

Take breaks – Experts say it is important to get up and move every 30 minutes to reduce health risks linked to prolonged sitting such as heart disease, diabetes, or chronic illness. Walking breaks and stretch breaks can be helpful in preventing strain on the eyes, neck, shoulders, forearms and low back. “Changing tasks and alternating between sitting and standing, reclined sitting and walking, helps to avoid the negative effects of prolonged work at the workstation,” says Habibi. There are many benefits to taking movement breaks. Use an app or schedule times in your calendar to get up and move.

Avoid “awkward” postures – Whether you’re tilting your head to hold the phone against your shoulder while you talk, bending wrists upwards or downwards too frequently, tilting back in your chair, crossing your legs for a long period of time, or keeping elbows away from the body while typing, simply avoiding these ‘awkward’ postures can help reduce strain and injury while you work.

Recognize when something is wrong – “MSDs typically start with discomfort and stiffness, and then progress into pain, fatigue, weakness,” says Habibi. “Over time, if pain and fatigue are more dominant than rest and recovery, and if ergonomic changes are not incorporated, things can get worse. If individuals are unsure of the cause of their pain and how to alleviate it, then they should certainly reach out to their health care provider for help.”

Whether it’s lighting or keyboard placement, experts say these workstation adjustments can make a difference, “In some cases, benefits can be felt instantly through ergonomic changes,” says Habibi. “But, it’s important to note that changing a workstation is only one piece of the puzzle. Overall health habits also include getting a good night’s rest along with improving nutrition, fitness, and hydration to maximize health benefits.”

Making some simple changes to workstations can help prevent strain and risk of injury, in addition, incorporating other healthy habits can help have a positive impact overall as many continue to work from home.

Learn more about adapting and adjusting your workstation.

The post Back-saving tips to help improve your workspace as you work from home appeared first on Your Health Matters.