Avoiding Eye Strain

Too much screen time is often a cause of eye strain. Common symptoms include:

  • Burning sensation
  • Eye pain
  • Watering or tearing eyes
  • Double vision
  • Headache
  • Dry eye, which may include itching, burning, excessive tearing, or a sense that something is lodged in the eye

Common causes of eye strain include:

  • A dry environment
  • Small print size
  • Screen glare
  • The distance and angle between the eye and the screen
  • Excess contrast between the screen and surroundings (for example, looking at a bright screen in a dark room)

The following actions may help to minimize your risk of eye strain or decrease your symptoms:

  • Take a two-minute break every 15-20 minutes. If this is difficult, aim for a five minute break every 30 minutes.
  • Close your eyes and cover them with your hands for 30 seconds every two hours.
  • Look up from the computer screen often. Focus on something on the far side of the room or scan it with your eyes while taking slow, deep breaths.
  • Remember to blink. Intense concentration may interfere with your body’s natural blinking pattern.
  • Avoid looking at a screen in a room that is too dark or too bright. Moderate, filtered light that minimizes reflections is best.
  • Other actions you can take to maintain your eye health include:
  • Exercise 20-30 minutes a day. Physical activity will help you manage stress and may ease eye strain symptoms.
  • Eat foods that benefit eye health, such as dark leafy greens, sweet potatoes, nuts, and a variety of fresh fruits and vegetables.
  • Have an annual eye exam. Your eyes change with age, so it’s important to have them checked and your prescription adjusted as needed.

LifeMatters can offer suggestions on how to manage your physical energy while at work. Help is available 24 hours a day, seven days a week, 365 days a year.

The above information is for educational purposes only and is not intended to take the place of medical advice.

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