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.
