4 Tips to Finally Stop Your Zoom Anxiety
Does Zoom make you anxious?
Before the COVID-19 pandemic began, many of us had never even heard of Zoom. Over the past year, it has become an essential platform for hosting video conferences for us all to learn and work remotely. Technology has evolved to the point that companies and schools can be entirely successful without ever meeting face-to-face, and the coronavirus pandemic has helped prove that. The downside for us? Zoom anxiety.
Having regular Zoom meetings and classes each week, unfortunately, equals multiple opportunities for anxiety-triggering moments. Sometimes it's just plain awkward because you are not sure who will talk next or when it is okay for you to speak. Sometimes all you can focus on is how you appear or sound on screen, even if deep down you know everyone is else is worried about similar things. So, while it's normal to experience Zoom anxiety, it can become an issue if it's adding to the mental stress that COVID-19 has likely already amplified for you.
It's essential to know how to take care of yourself when Zoom becomes another source of stress and anxiety, so I put together a few tips to help you manage it!
If you get Zoom anxiety try these 4 tips:
1. Turn off the selfie view
If you tend to focus on the way you look more than the actual meeting, chances are you tend to worry that everyone else is looking at you too. This can trigger anxiety for you as you preoccupy yourself with your appearance; not to mention, it can pull your focus away to the extent that you might miss some vital information – or a lot of it.
Luckily with Zoom, you can "hide self view". So, when you're in a meeting or class (or therapy appointment!) where you cannot disable the video for whatever reason, the best thing for you to do is simply switch the view so you don't see your own face!
To do this simply hover over your video, click the three little dots in your video to open the menu, and then click Hide Self View.
That said, it's crucial that you also take these Zoom moments as opportunities for self-growth. It's totally normal to not always feel comfortable on camera. And at the same time it’s important to remind yourself other people aren’t judging you as much as you’re judging yourself. This reminder will help you become a whole lot more confident!
2. Plan what you will say
It's not always ideal to feel like you have to plan everything out, and the good news is you don't. But when it comes to Zoom meetings, which can move pretty quickly because these days it's all about efficiency, it will help if you jot down some bullet points. Maybe these are questions you need to make sure are answered before your boss or instructor signs off or notes on something you recently learned in case you get called out.
So, grab a pen, notepad, and take a deep breath – a little preparedness goes a long way when it comes to any type of anxiety.
3. Know how to chime in
If potentially interrupting others is not exactly your thing, the great thing about Zoom is that it gives the virtual and millennial-friendly option of "raising your hand" with the click of an emoji. This is also a nice feature for anyone who feels anxious about speaking up for any reason. So, if you have a comment, question, or need to get someone's attention, using the "Raise Hand" function will put a little hand icon by your username and will let your teacher or manager know you need to speak - no awkward interruptions or having to guess about when to step in!
4. Take breaks
Zoom or no Zoom, sitting and staring at a screen for hours on end each day isn't the best thing for your mental or physical health. You may not have a great deal of control of your class schedule or meeting times, but there are always windows for you to walk away, breathe, or stretch, so be sure to take them.
Above all things, remember that it is normal for the mind to roam and experience anxiety when working through something new. No matter what happens in your Zoom class or meeting and no matter how nervous you feel, remind yourself that you're not the only one and that everything will be fine - just take it one Zoom meeting at a time and know that it won't be all digital forever.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
