Computer-Induced Visual Stress

How to Overcome Computer-Induced Visual Stress

Computer-induced visual stress is a common workplace problem, which is manifested in nearsightedness, eyestrain, eye focusing difficulties, changes in color perception, double vision, and general stress.

Optimizing the Computer System

Be aware of how information appears on your computer screen, and adjust your tracking and scanning visual skills accordingly.

The characters on your computer screen should be 10 times brighter than the screen background.

The lighting of the room should be three times brighter than the computer screen background.

The character size should be appropriate: approximately 80 characters per line with 25 lines per screen.

The VDT viewing distance (18 – 25 inches) should be greater than the normal reading distance (12 – 16 inches). The recommended viewing distance is 20 inches between the eye and the computer screen.

The line of sight to the top of the computer should be 20 degrees below horizontal, and the line of sight to the bottom of the screen should be 20 degrees lower.

Overcoming Computer-Induced Visual Stress

The following are some of the tips to reduce or overcome computer-induced visual stress:

Use a screen filter to help eliminate the glare, static, and radiation problems related with VDT viewing.

Every now and then, rotate your head forward and backward, and sideways to relieve tension in the neck, which may adversely affect the functioning of the eye.

Do the palming exercise to relax the eye; even a 2-minute session will significantly relieve eyestrain:

Cover your eyes with the palm of both hands but without actually touching them, resting them against your forehead and your cheek bones, while your elbows rest on a hard surface, such as a table..Relax and your eyes will see blackness—without completely closing your eyes. You can palm your eyes for 10 minutes to even an hour or more for deep relaxation of your eyes..

Do the thumb rotation exercise:

• Sit in a relaxed posture.
• Cover your right eye with your right hand. 
• Hold out the left hand directly in front of your nose, with your elbow straight. Slightly clench your fingers, leaving the thumb erect. 
• Now, look at your thumbnail, and begin moving your left arm up, then outward and downward to a point that is level with your nose (like in a quarter circle).
• Follow your thumbnail with your left eye. Move only your arm and your eyeball.
• Repeat the above with your right hand 

The objective of this thumb rotation exercise is to improve your eye movement and to organize your visual space. You can easily practice this exercise even at your workplace.

Stephen Lau

Copyright © by Stephen Lau

Vision Self-Healing Self-Help

"Vision Self-Healing Self-Help" is a 147-page book on vision health based on the author's own experience of vision impairment due to his myasthenia gravis, which is an autoimmune disease affecting eye muscles and thus vision.

The book is also based on the Bates Method of vision improvement through eye exercises, as well as body, mind, and eye relaxation.

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Improve your eyesight through awareness of good vision habits, such as blinking, shifting, eye palming, and soft vision, among others. It is never too late to improve your vision and to have better eyesight.