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On the Computer All Day? Here's How Not to Ruin Your Eyes

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If you are among the plethora of American workers who spend long days working at the computer, chances are you will notice the strain of this job on your body. Sore back and neck or troubles with your hands and wrists are common computer-related ailments, but did you know that you blink 60% less when you look at a computer screen?

Computer Visions Strain

This, combined with several other factors, can lead to computer-related eyestrain and discomfort. This problem is so prevalent that it's even been given its own name: Computer Visions Strain (CVS). CVS affects 64% to 90% of office workers. While it doesn't cause permanent damage, it can definitely affect the comfort of a long-term computer user.

Symptoms of CVS include blurry eyesight, dry or watery eyes, eyes burning or itching, increased light sensitivity, and headache/neck/shoulder/back tension.

Alleviate Computer-Related Eye Discomfort

Thankfully, there are ways to combat even work-mandated computer eyestrain. Here are a few easy-to-follow tips that can greatly alleviate computer-related eye discomfort:

1) Regularly Take a Moment to Look Away from the Screen.

Just like the rest of your body can do with some stretching during a long day by the computer, so too can your eyes.

Try focusing on an object far away (down the hallway, outside, etc.), then quickly shift your focus back to something on your desk. Do this 3-4 times every 10 minutes or so.

Frequent micro-breaks are much more effective at combating eyestrain than longer intermittent breaks, so really commit to doing this on a regular basis. Set a vibrating alarm if you have to. This little break is also a great way to “unstick” your thought pattern. Try doing it while you’re thinking to help loosen up the brain-juices.

2) Ensure Proper Lighting in Your Workspace.

Fluorescent lights are the worst type of lighting for computer eyestrain. If at all possible, turn off all nearby fluorescent fixtures and light your desk using 100-watt bulbs.

Here's a simple test to see if the lighting in your work area is appropriate: Look at your computer monitor and cup your hands over your eyes like a baseball cap. If this immediately causes relief, then you know that the lighting in your work area should be changed.

Experiment in adjusting the brightness/dimness, angle and number of lights to discover what works the best for you. Also remember that the materials on your desk (rather than the materials on your computer screen) need to be adequately lit so make sure you have a desk or standing lamp to help accomplish this.

3) Blink!

Blinking lubricates and cleanses the eye and, unfortunately, under stress or in high concentration scenarios most individuals do not blink regularly. Healthy eyes blink 10-12 times a minute.

An added benefit of blinking is that it relaxes the facial muscles and forehead and this counters the brow-furrowing tendency that can cause lasting head/neck tension and lead to headaches. If your eyes still feel red and itchy after blinking, try using natural lubricating re-wetting drops (available at any pharmacy). They can really help your eyes stay moist over the course of a long day.

4) Make Your Workspace Ergonomically Correct for You.

Your computer screen should be about an arm's length (18-24 inches) away and situated directly in front of your face rather than off to one side. The monitor should be positioned centrally about 4-8 inches below your eyes in order to combat neck strain while you read and type.

If at all possible, situate your desk so that you can look beyond the computer screen (rather than in a corner or looking at a wall). This allows you to take the previously discussed mini-breaks with relative ease.

5) Minimize Screen Glare.

In order to detect potential glare problems, turn on the lights in the room before turning your computer on when you enter your workspace. If any images or reflections are visible on the blank computer screen, then you know that you have a glare problem.

In this case, you can try moving the screen to a better location, tilting it to a better angle, moving the objects that you saw reflected on the screen, adjusting the artificial light or covering windows to block sunlight, or you might consider an anti-glare film for your monitor.

6) Dust Your Monitor Frequently.

A thick layer of dust can cause diffraction of the screen images, which makes them more difficult to look at and can lead to eyestrain.

7) Get Your Eyes Checked Regularly.

You should be visiting an optometrist once a year to have your vision checked.

posted Apr 11, 2017 by Raghav Choudhary

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We live in a bustling world where we juggle numerous obligations. It can get unpleasant now and again. Knowing a couple Stress Management Techniques is critical. Before we can lighten stress variables in our lives, we should distinguish the stressors. 

Our profession, connections, and accounts have a tendency to be our greatest anxiety inducers. In some cases, what we believe is the focusing on variable is not the issue by any means. For instance, it might be expressed that work it worrying you. The actuality might be that lingering of finishing an errand is prompting stress as the due date approaches. We should acknowledge obligation regarding the part we play in making stress in our lives. We have control and we can see things in an unexpected way. We can reframe the issues and stressors in our lives. Stress Management Techniques help reframe the issue. Take a gander at the comprehensive view and concentrate on the positive. When we modify our state of mind to a circumstance, the circumstance changes. Here are 6 Stress Management Techniques that help us manage stress when it emerges. 


Stress Management Techniques 

1. Diary - This one demonstration can enormously diminish your anxiety levels and clear your brain. Require some serious energy to diary when you are focused and note what brought about the anxiety, how it affected you and what you improved. What we track, we can make strides. You may start to see an example of times of the day or specific circumstances that cause you push. Utilize these markers to start disposing of these stressors from your life. 


2. Support  yourself with great nourishment - When we are focused on we regularly go after sugar or carb-filled snacks; you know the solace sustenances were discussing. A very much fed body can better adapt to stretch, so aware of what you eat. 


3. Figure out how to say no - Know your cutoff points and stick to them. Saying no can be seen as a demonstration of self-consideration. When we tackle a larger number of undertakings than we can deal with, anxiety is inescapable. Pare down the schedule, by check a few things off the rundown, we consequently calm anxiety.



4. Exercise - Take no less than 20 minutes a day, three times each week to do some physical activity. Practicing can alleviate repressed anxiety or pressure and clear the psyche. 


5. Get a lot of rest - Adequate rest energizes your brain and body to soundly manage stress. 


6. Meditate - Meditation decreases stress, diminishes tension and helps us enter a condition of quiet. A key piece to contemplation is profound relaxing. Here is a profound breathing activity you can do anyplace. It takes around 5 minutes. 

  • Select an open to sitting position. 
  • Close your eyes and direct your regard for your own breathing procedure. 
  • Consider only you're breathing; given it a chance to stream all through your body. 
  • Say to yourself: "I am unwinding, breathing easily and musically. Crisp oxygen is streaming all through my body. I feel quiet, reestablished, and invigorated." 
  • Keep on focusing on your breathing as it streams in and out, in and out, pondering only the smooth rhythmical procedure of your own relaxing. 
  • Understand that the psyche actually meanders; that is normal and typical. When you understand your psyche has strayed far from the breath, essentially bring it back. In time, your psyche will have the capacity to center for more timeframes. 
  • Following 1-5 minutes, stand up, stretch, grin, and proceed with your every day exercises. 
  • In case you're in a rush, stressed you may nod off or are perplexed you will miss something, essentially set a clock to caution you. Doing this for even 1 minute adjusts the sensory system.
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