The magazine of the Melbourne PC User Group Are You Suffering From a "Terminal" Illness? Deborah Braithwaite

Working at a computer screen is rapidly becoming a major contributor to visual stress. Most of us are experiencing some level of visual straining or fatigue when doing close-up tasks. This is often referred to as "near-point stress". If you regularly work or play in front of a computer terminal, you are already aware how quickly your eyes become fatigued and strained. Have you also noticed that when you get up from the screen you can't see as clearly as you could before?

The human eye is primarily designed for distance vision in natural sunlight, not close-up work under artificial light Our eyes operate most effortlessly when their lines of sight are parallel or slightly diverged, as they do naturally when we are viewing a distant scene. As soon as we try to focus on anything much closer that twenty feet, our eyes must begin to converge, which takes effort to maintain.

At the distance of the typical computer screen, the resulting convergence and effort is quite strong. When this short-range focus is maintained for hours without a break, it creates stress throughout the whole mind/body system. Our muscles tighten, our breathing becomes shallow our attention wanders and our vision weakens. The result is that we feel mentally, emotionally and physically drained.

The more time we spend at the computer the more this short-range view tends to become imprinted in our system, making it difficult to re-expand our focus to resume distance vision. If do spend long periods at a computer you can begin to counteract its effects with a few basic steps

Improve The Lighting

The computer screen needs to be placed against a wall. If there is a light source from a lamp or window behind the screen, eye strain results. Your eyes are attracted to the light source even when your mind is trying to stay on the screen.

If possible change the lighting around your computer desk to natural sunlight or full spectrum lights that simulate natural sunlight. The light needs to fall directly downward onto your work or come from the side.

Remember To Blink

Chronic vision problems seem to be invariably associated staring, le. that glassy look that occurs when people are trying to focus. Staring engages the whole mind/body system and uses up a lot of energy. You start by parking your eyes somewhere; soon the jaw tightens; shoulders and neck begin to stiffen; your tummy tightens and you hold your breath. The mind is actively engaged in worrying about something. In no time you feel stress, fatigue and a blurring of your vision.

Now do the opposite. Let your shoulders relax by allowing them to drop down. Gently move your neck from side to side and have a big yawn. With a little attention we can learn to sense when we are keeping our eyelids fixed open. Any time you notice that your vision feels tense or blurry a few gently blinks can make a world of difference. To avoid staring breathe deeply and blink frequently.

Use Eyebright Extract (Euphrasia Extract)

This is available through homoeopathic chemists and health food stores. It is very helpful in toning up and refreshing tired eyes. Use three to five drops in an eye bath of warm water night and morning or when ever you think necessary. Boil the water and allow it to cool down before applying it.

Use Tea Bags

If you eyes are tired and puffy place wet chilled non herbal tea bags on your closed eye lids for 10 minutes. The caffeine acts life a diuretic to help rid eyelids of excess fluid.

Do SEE - Seven Eye Exercises

There are six eye muscles that move eyeballs around. Like every other muscle in the body eye muscle take their directive from the brain. You can keep your eye muscles relaxed and flexible so that your vision supports you during long periods at the computer screen.

1. Eye Caves

Tip: The total darkness soothes your eyes and allows your entire mind/body system to relax.

• Sit in a comfortable position and take a few deep breaths to get relaxed
• Close your eyes and breathe slowly and gently
• Rub the palms of your hands together until they are warm
• Cover your eyes with your hands ensuring the left palm is covering the left eye and the right palm is over the right eye (your fingers will be crossed over your forehead and your nose is free)
• Allow your elbows to drop onto your knees keeping your knees fairly close together

• Keep your head still and relaxed as possible
• Gently allow your eyes to move slowly as far DOWN as possible and then
• Gently allow your eyes to move UP as far as possible

• Keep your head still and as relaxed as possible
• Move your eyes slowly as far to the LEFT as possible
• Move your eyes as far to the RIGHT as possible

• Hold up the index finger of your left had about 20 cm (8 ins) in front of your eyes
• Look from your finger to any larger object situated 3 metres (10 ft) away
• Look rapidly from one to the other

• Keep your head still and as relaxed as possible
• Hold up your left index finger about 20 cm (8 ins) in front of your eyes
• Let your eyes follow the finger as it traces out an infinity sign in the air. Start by moving your finger towards the LEFT side

• Fill a sink or bowl with cold water. Scoop up the water in your cupped hands and bring them to within 5 cm (2 ins) of your closed eyes
• Splash the cold water onto your closed eyes at least 15 times
• Dry your face and rub your closed eyes briskly for one minute with the towel

• Remove glasses or contact lenses
• Close your eyes and face the sun
• Gently move you head from side to side to ensure the sun's rays are falling on all parts of the eyes with equal strength. Enjoy for around five minutes

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