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Virtual learning can cause anxiety: being on camera, fear of technical problems, uncertainty about when to speak and isolation all add pressure. Most of it can be reduced with preparation, clear norms and a supportive facilitator. This guide covers the causes and what delegates, facilitators and employers can do – see BOTI’s health, safety and wellness courses.
Yes, it can, and it is usually manageable
Online learning removes many of the cues that make a classroom feel safe. It is harder to read the room, being on camera can feel like being watched, technical problems can make you feel exposed, and learning alone at home can feel isolating. For people who already feel anxious in groups, this adds up. Most of it can be reduced with good preparation and a supportive facilitator.
Common causes of anxiety in virtual learning
- Being on camera and seeing your own face throughout the session.
- Fear of technical problems, such as a dropped connection or a microphone that does not work.
- Uncertainty about when to speak, and fear of interrupting.
- Isolation and fewer informal conversations with other delegates.
- Distractions and pressures at home, including other people needing your attention.
- Keeping up with the pace when it is harder to ask a quick question.
What delegates can do
- Test your technology before the session and have a backup, such as joining by phone.
- Hide the self-view so that you are not watching yourself.
- Use the chat to ask questions if speaking up feels hard.
- Set up a quiet space and tell the people you live with when you are in a session.
- Take short breaks, breathe slowly and stretch between sessions.
What facilitators and employers can do
- Explain the norms and tools at the start, so that people know how to take part.
- Encourage cameras rather than making them compulsory where possible.
- Use small breakout groups, which feel safer than speaking to the whole group.
- Build in breaks, and check in privately with quieter delegates.
- Share notes or recordings of key content, so that a dropped connection does not mean missed learning.
When anxiety needs more help
If anxiety is persistent or starts to affect work, sleep or relationships, speak to a doctor or a registered mental health professional. Employers can support staff with wellness and stress management training.
Related BOTI courses and articles
Health and Wellness at Work Training (1 day) and, for facilitators, the Facilitation Skills Training Course (2 days). See also virtual classroom etiquette and how virtual training works.
Frequently asked questions
Can virtual learning cause anxiety?
Yes. Being on camera, fear of technical problems, uncertainty about when to speak and isolation can all cause anxiety, but preparation and a supportive facilitator reduce most of it.
How can I feel less anxious on camera?
Hide the self-view, test your camera and microphone beforehand, sit in a quiet, well-lit spot and use the chat when speaking up feels hard.
What can facilitators do to reduce anxiety?
Explain the norms at the start, use small breakout groups, build in breaks, check in with quieter delegates and share notes or recordings.
When should someone get professional help?
If anxiety is persistent or affects work, sleep or relationships, they should speak to a doctor or a registered mental health professional.
For workplace teams, BOTI’s Stress Management Training (1 day) course. Training runs in-house at your premises, at BOTI’s venue in Sunningdale, Johannesburg, or live online. Call BOTI on 011 882 8853 or email [email protected], or request a quote. This course is not accredited. It is delivered as a professional skills programme, and delegates receive a BOTI certificate of attendance.