If
you sit at a desk
several hours a
day or work at a
computer for any
length of time your
body and your eyes
may be feeling it.
You may even be
experiencing visual
distress. According
to some studies
done by the U.S.
Occupational Safety
and Health Administration
(OSHA) over 90%
of the 70 million
U.S. workers that
use computers for
more than 3 hours
per day experience
computer vision
syndrome in some
form. Typically
eyestrain is followed
by headache and
fatigue. Research
has shown that by
the end of the day
some computer operators
may even drop into
depressive states.
On one hand, environmentalists
explain that the
magnetic radiation
emitted from computers
have a pronounced
effect on us. Bombardment
from electromagnetic
fields hinder the
flow of blood to
the brain and as
the blood supply
becomes stagnant
our oxygen supply
is reduced. Toxins
gather and vital
nutrients are not
delivered.
On the other hand,
our eyes were not
made to sustain
close work for long
periods of time.
When we work at
a computer we primarily
use our central
vision and in order
to stay focused
may even begin to
shut out or "suppress"
our peripheral vision.
Prolonged central
focus leads to a
greater expenditure
of energy than when
our peripheral vision
is actively engaged;
this leads to fatigue
and can then lead
to loss of concentration
and lowered attention
span.
Symptoms of computer
stress include:
dry eyes, burning
or itching eyes,
blurry vision or
lowered ability
to refocus, reduced
peripheral vision,
fatigue, headache,
body tension including
neck, shoulder and
backaches, hand
cramps, stiff or
sore wrists. Prolonged
use can produce
lowered concentration
and attention span,
lowered frustration
levels, dizziness,
nausea and depression.
Don't despair. Here
are some helpful
stress management
tips for computer
users:
Your computer monitor
should be placed
slightly lower than
eye level and tilted
at an angle parallel
to that of your
face. Sit with your
feet flat on the
floor and with your
body erect yet relaxed.
Your arms should
not be too high,
your shoulders should
be relaxed. Check
that your knees
are not up against
your chair as this
can result in loss
of circulation.
The area surrounding
the screen should
be of a similar
brightness to that
of the screen (without
causing glare on
the screen) to help
keep your peripheral
vision engaged.
Full spectrum lighting
can help to counteract
the depressive effects
of radiation. Have
your computer monitor
situated so that
your body faces
out into the room
or down a hall so
that you can periodically
glance into the
distance. Or, if
possible, place
your computer in
a position that
allows you to glance
out a window.
Be mindful of your
choice of eyeglasses.
If you wear glasses
for distance viewing,
these are not appropriate
for the short distance
to the computer
monitor. On the
other hand, bifocals
and reading glasses
are focused too
close for computer
use. However, "computer
glasses" which
are specifically
focused for computer
use can help reduce
eye strain and other
computer stress
symptoms.
It is important
to understand that
your vision habits
can either work
against you or support
you during computer
use. And, natural
healthy vision habits
can be learned.
The most common
vision tendencies
which cause discomfort
and blurriness are
forgetting to blink
and staring at the
screen. My advise
is to blink often
(every 3-5 seconds)
to lubricate your
eyes. To break the
habitual pattern
of staring: Breathe
deeply, soften your
gaze, and allow
your eyes to gently
move. As you work—
use both your central
and peripheral vision
simultaneously.
This means that
while you are centrally
focused on the words
you are typing,
be aware of the
rest of the screen
and the rest of
the room with your
peripheral vision.
Also try the following
procedures (remember
to blink, breathe
and keep your eyes
soft as you practice):
1. While slowly
moving your mouse
left and right for
a series of six
times— follow
the movement of
the cursor arrow
with your eyes and,
at the same time,
be aware of the
rest of the screen
and the rest of
the room. Then practice
this procedure as
you move the cursor
up and down; diagonally;
and in circles.
2. Jump your eyes
to each of the four
corners of your
computer monitor:
Top left, top right,
bottom left, bottom
right and repeat
several times. Repeat
this procedure at
a further distance
such as four corners
of a wall, picture
frame or window
frame.
3. Hold your eyes
at one corner of
the computer monitor.
For instance, gaze
at the top left
of the monitor (without
straining) and simultaneously
be aware of the
other three corners
of the monitor and
the rest of the
room. Then practice
the same procedure
with each of the
other three corners
of the monitor.
Every forty five
minutes to an hour,
take a 5 - 10 minute
break. Begin by
relaxing your eyes
by looking into
the distance or
out a window. Next
gently and slowly,
with your breath
flowing in a continuous
connected way, turn
your head from side
to side and imagine
drawing a horizontal
line with your nose
(you may have your
eyes closed or open),
then draw circles
with your nose.
With your arms hanging,
do wrist rolls followed
by gentle shoulder
rolls. Also roll
your ankles. Stand
up and stretch your
whole body. Open
you mouth widely
and yawn several
times. This releases
your jaw and lubricates
your eyes. Walk
around and swing
your arms freely.
This will re-energize
you and assist you
in focusing your
attention again
when you get back
to work!
Following these
simple procedures
can make a difference
in how you feel
as well as your
productivity. However,
because prolonged
computer use often
can produce lowered
visual functioning,
symptoms of computer
stress may require
personal vision
training.
