The sharp back pains, the non-stop headaches, the constant feeling of being tired, wearing the same clothes every day are all something we're used to at this point.
Surprisingly, there's a name for this monotonous routine. It's called Zoom fatigue.
A recent New York Post headline read, “Zoom fatigue is a real, and it's ruining us, according to science.” While it may be a new phenomenon that doctors and scientists are looking into, there are still some measures you can take to beat this unprecedented illness. For example, you should stay focused on long calls and consistently arrange to get fresh air, so you can remain your best self.
Below, I have listed tips that pertain to Zoom calls and general ways to feel your best during an online school day! Here are 10 ways to do just that:
1. Stop Multitasking
We're all guilty of doing this. With Zoom, we now have the resources to completely ignore the teacher, but still look focused and present. You can play a game, watch TV, text a friend, all on another screen. It seems like the perfect solution to that boring math class, right?
I'm here to tell you it's not- it's unhealthy! While I understand that no one wants to focus on their least favorite subject, not paying attention is an unhealthy solution. Doing so would worsen your case of Zoom fatigue.
The next time you log onto a zoom class and start typing away at another screen, do the following: Notice your behavior, take a breath, and go back to focusing on your class. Put Zoom into full screen if you need to. I know it's not fun, but it will make you feel so much better overall.
2. Take Full Advantage of your breaks
Ahhh, you've finally made it to the end of class and are dying to immediately resume that episode of The Office. This seems like a great idea, right? You're rewarding yourself for focusing for so long, but in reality, this is just going to make those headaches so much worse.
Now, you may be thinking, “wait, I only have like 10-minute breaks! I can't do anything good during that amount of time.” That's where you're wrong! Yes, you can.
Next time you have a 30-minute break, a 10-minute break, or even a 5-minute break, do the following: Get out of your chair and do some easy yoga or exercise stretches! Look at three easy stretches you should do every break you have, here.
3. Stop Looking At Your Self View
This tip may seem strange, but it contributes to your zoom fatigue nonetheless. Back when we had in-person school, there was no way to look at yourself on a screen. With Zoom, we now have access to what we look like every single second of a call.
Teenagers are self-conscious already, but with the self-view feature, you become extremely self-aware. Consequently, this heightens the teenager's anxiety.
To stop this significant flow of anxiety and self consciousnesses, try hiding your self view. It's going to feel weird at first, but eventually it will feel more natural and that initial anxiety will have dissipated.
4. Have Water Next To You during every Zoom call
(Drink at the appropriate times!)
Staying hydrated is very important- especially now. Without water, we get headaches and stomach aches. Water helps us replenish our energy. It has been scientifically proven to improve our mood, concentration, and energy levels.
During a time when energy levels are low, and it's hard to concentrate, finding solutions to boost those necessary aspects is crucial! The more water you drink, the more focused and happy you'll be.
The average teenager needs to drink around 8-11 cups a day (64-88 ounces), according to Health line. Make sure to have a water bottle big enough and re-fill every hour!
5. Go Outside after school is over
Fresh air is a rarity with online school, so we should all make the most of it! Normally, when we're in regular school, we have time to go outside and hang out in the sun, but now we can't do that.
Every day after class you should make a habit of going outside and hanging out. Whether that be to listen to music (don't linger on your phone too much!), or just lying in the grass, fresh air will replenish your nervous system and make you feel less tired.
6. Go See A friend in person
(wear a mask and social distance!)
Social interaction! Something we've all been craving for the past few months. One of the best ways to combat zoom fatigue is to go see a friend, girlfriend/boyfriend, or any other loved one in person. Seeing another person will improve your overall mood and spirit, making the pain of Zoom calls a little more worth it.
7. Change Your Environment
One of the most underrated things to do while experiencing Zoom fatigue is to change up the place where you do your calls. Most of us probably do our Zoom classes and meetings from our dark rooms sitting at our desks.
Being in the same place over and over again can get exhausting and boring. Dark lighting has been proven to lower your mood and make you more tired than you already are.
Try moving to a room with more natural light and maybe a cool view (if you have one), to keep you awake, focused, and refreshed!
8. Read a book (not on a Kindle)
Books offer the perfect escape from reality. Books of all kinds have been proven to relieve you from stress and boredom- two things that we have plenty of in today's world.
According to the New Yorker, “Reading has been shown to put our brains into a pleasurable trance-like state, similar to meditation, and it brings the same health benefits of deep relaxation and inner calm.”
Relaxation and inner calm is something we all need regardless of our individual situations in life. If you want to find a state of escape and relaxation, try pulling out a favorite book wether that be fantasy, young adult, etc!
Don't use a Kindle, though, because the screen produces blue light and can hurt your eyes, so read an old-fashioned book.
9. Put your computer and phone away at night
This one is definitely difficult. I love staying up late, watching my favorite Netflix show, and talking to my girlfriend. While those things are fun, they're extremely unhealthy.
For one, your computer and phone screens set off blue light which will affect your sleep cycle by blocking your brain from producing “melatonin-” the chemical that allows you to fall asleep. Your body knows it's time for sleep because it's dark in your room, but the blue light tells your brain otherwise, so you don't get sleep.
To combat this, try to put away your electronics before bed or outside your bedroom if you have to. If you want to take it a bit further, try putting all your electronics away an hour or two before you start winding down.
A good night's sleep makes you feel energized, awake, and less anxious. Getting a good night's sleep will help you combat the exhaustion of Zoom and make you feel replenished, instead of repeating the same cycle late into the night.
10. Practice Good Hygiene
Last, but not least, is to practice good and healthy hygiene. This may seem unrelated to zoom fatigue, but it connects nonetheless.
We've all been there over quarantine; when you forget to change your clothes, so the days feel meaningless and exhausting. I recommend try keeping up your appearance, so your mental health will improve.
Every night, take a shower and take some time to relax! Showers are relaxing if you just stop and let the warm water fall onto your face. Every morning make sure to change your clothes. Wear something other than pajamas to make yourself feel refreshed and clean.
Zoom fatigue is definitely real, and it's easy to be victimized by it. These are just a few things that you can do to make yourself feel less anxious, tired, achy, and burnt out.
Even if you don't apply these tips all at once, hopefully they'll bring some variation to your day and make you feel refreshed and ready to conquer your day!
