Ways to reduce eye strain and fatigue
May 26, 2012 Computers
Now, here are ways to reduce eye strain and fatigue. Your monitor is best positioned a little below eye level. If you are looking back and forth between the screen and papers then you will want them at the same level. Otherwise, you will be craning your neck in uncomfortable positions. You will also want them the same distance away from your eyes so that your eyes will not have to keep changing focus.
Position your wrists and forearms so that they are parallel to the flat surface of the desk. Glare should be reduced or eliminated. This can be accomplished in one of two ways.
Proper positioning of the monitor can keep it from potential sources of glare, or you can purchase an anti-glare screen for a similar effect. Ideally, you do not want to be looking past your monitor into a source of bright light such as a window. Keep the monitor clean because it may become obscured by dust and become harder to read.
Turn your head away from the screen regularly to focus on objects at a distance. This will give your eyes a break and allow them to exercise their ability to see more than just the screen directly in front of you.
Make sure that the screen is at a comfortable distance. Of course, you do not want to have to lean forward to see it. This is a postural issue. Proper distance will also benefit your eyes.
A final tip is that of taking breaks. Of course, you should take breaks, but make them shorter and more frequent. This is more effective in cutting down on eye strain and fatigue than longer breaks that are spaced farther apart.
Exercise breaks can aid in interrupting your static position and the monotony. It does not matter how enthralling the material on your computer screen is. Eventually, the fact that you are staring at the monitor will get monotonous. Taking breaks to stretch out your arms, back, hands wrists, shoulders, and just getting a good overall stretch can work wonders for your body and your eyes.
Peace and quiet
This one is a no brainer. A quieter environment is more conducive to work and is less stressful.
The proper posture
Proper posture allows you to keep the keyboard and mouse within reach while bending your elbows at approximately a ninety degree angle. Your shoulders should be relaxed. Maintaining tension in your shoulders will create problems later. Keep your back straight and position your monitor at a level slightly below your eyes. It should be in the centre of your vision. Having to look one way or the other to view your monitor puts unnecessary strain on your neck muscles.
Repetitive stress injuries may occur if you do not follow this advice, or they may just happen. If that is the case, then the best move is to get a break from the action that is causing the injuries. Examine the work environment and see if there is anything about it or about your positioning that is contributing to the problem.
Rest while working
One way is to get rest and still continue to work. This is done by performing the same tasks at a slower speed and doing so for shortened periods. The more frequent breaks may help to alleviate some of the stress that the movements are causing. You should, of course, also see your doctor. These problems can be derailed form becoming more serious if they are caught in time. If they are not then injuries may become permanent.
Here is one you may not have thought of. Stay hydrated. That is right. Drinking plenty of water is important for your health whether you are running a marathon or working at a computer. Your body requires sufficient hydration to function at peak efficiency in any situation so drink plenty of water.
Learn to let go of stress
Meditate, do yoga, or take some deep breaths. These techniques of stress management are excellent ideas whether your stress is related to computers or not. The last one may be the most feasible for practicing on the job, but carrying around tension is not the way to go. Taking a few deep breaths at your desk every so often can help you to recognize and release any tension that has built up since your last relaxation break.
It may seem like a small effort to stop and take some deep breaths, but it can make the difference between you ending your work day feeling refreshed and proud of your efforts for the day and feeling tired, tense, and frustrated all because you never stopped to relax your body and mind. You may think that you do not have time to do even this simple exercise, but you do not have the luxury of not doing it if you want to stay relaxed. In the end, it will make you more productive to be free of tension. Plus, you will be in a better mood. Learning to release tension periodically throughout the day and before you head home can ease the burden of stress on your system.
When to get help
If your stress is starting to get the best of you then seek some help. Exercise is a wonderful stress reliever. The physical release and working the muscles can drain the stress from your body, but that is not all. The concentration and coordination that physical exercise requires helps you to get your mind off work and gives you a break from work-related matters.
If the stress is getting to you emotionally then you may want to go into counseling to identify stressors and find productive ways to deal with them. You could even make changes to your life to work through some issues on your own. Just find any activity that relaxes you. It could be gardening, journaling, or dancing a little jig. As long as it works for you then it is a good stress reliever.
All of these issues are based on you. Do you remember the subjective nature of stress? It affects different people in different ways. The same is true for dealing with stress. Everyone relaxes and unwinds in their own way. This is the best piece of advice that there is to offer. Figure out what is stressing you out and then either find a way to avoid it or find a way to deal with it. Just find out what works for you. Whatever it is, you can make it better if you put the effort into it.