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How To Relieve Computer Vision Syndrome And Keep Eyes Healthy

How To Relieve Computer Vision Syndrome And Keep Eyes Healthy

If you’re like many people, a lot of the job that you do during the week is computer-based. As a matter of fact, the American Optometric Association (AOA) estimated that the average American spends 7 hours a day on the computer (or tablet, e-reader or similar electronic device). While for many workers, this is an unavoidable part of the job, it can still lead to a problem called Computer Vision Syndrome (CVS), also known as Digital Eye Syndrome. This condition of eye irritation appears to get worse with increased computer use – but is reversible. Read on to find out more about how to recognize and treat it.

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    How CVS is Diagnosed and Recognized

    The first step to understanding CVS is knowing how to recognize the signs and symptoms of this condition. The AOA’s article on the topic goes on to outline the most frequent things to look for, including eyes that are dry or uncomfortable (in absence of problems like allergies) or feel strained as well as headache, blurred vision and pain or discomfort in the neck or shoulders. Also be aware that this can make other vision problems, such as astigmatism or far-sightedness worse.

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    If you believe you might be suffering from CVS, make an appointment with your eye doctor. They can give you a diagnosis based on your personal and medical history (including the kind of work you do and how long, on average, you spend on a computer or device on a daily basis), signs and symptoms you are experiencing, and tests to measure visual acuity and other visual skills.

    In the meantime, if you suspect that CVS might be a problem, the AOA recommends that you follow the “20-20-20” rule. This means that, if you are spending all day on the computer, then every 20 minutes or so, take 20 seconds out to gaze at something that is 20 feet away in order to give your eyes a rest.

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      Rules to Follow for Fixing CVS

      Apart from the “20-20-20” rule, there are other guidelines to follow that can help you protect your eyes from CVS:

      Rule #1. Avoid glare on your computer screen and experiment with lighting to make sure that you are not getting excessive light in the room, especially not from overhead fluorescent light which is particularly hard on the eyes. Experiment with curtains and shades to keep out excessive natural light as well.

      Rule #2. Be sure that your posture while working on the computer is supported by a good-quality chair and make sure that your computer is around 15-20 degrees below eye level and that your computer screen is around 20-28 inches away from your face. Positioning is everything!

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      Rule #3. If it is within your power, choose your computer wisely. The newer liquid crystal screens are supposed to be kinder to the eyes than their old counterparts and a dot pitch of .28mm and a screen size of at least 19 inches are considered ideal.

      Rule #4. Keep in mind that people who wear contacts or glasses are more prone to this eye strain. If you are a wearer, be even more aware of signs and symptoms to watch for.

      Rule #5. Blink often. Although you blink many times a minute just reflexively (without thinking about it), there are plenty of reasons why you should try to blink more often than this, the main one being keeping the eyes cleansed of particles and other being to keep the eyes moist.

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      Rule #6. Adjust computer settings so that the size and color of the background and font are as conducive as possible to give your eyes as much of a break as possible.

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        What to Do for General Eye Health

        If you do work in an office and are on the computer, there are a few things you can do that will help promote the general health of your eyes. One of the most important things is to protect your eyes from damaging UV rays of the sun with sunglasses and/or a hat with a brim when you are going outside, especially in the middle of the day when the UV rays are strongest. Make sure you go to an optometrist once a year for a routine eye exam and report any changes you have noticed: this can help your eye doctor catch and diagnose a problem early.

        Diet is also important to eye health: include things like carrots and sweet potatoes in your meals that are rich in beta-carotene, an antioxidant which supports visual healthy. Lutein is another antioxidant that is vital for this.

        In short, if you are like many office workers and spend long hours on the computer, you should definitely be aware of the issue of CVS – not only recognizing its signs and symptoms, but knowing what to do to treat or even prevent it.

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        Brian Wu

        Health Writer, Author

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        Last Updated on January 21, 2020

        The Best Way to Create a Vision for the Life You Want

        The Best Way to Create a Vision for the Life You Want

        Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

        your vision of where or who you want to be is the greatest asset you have

          Why You Need a Vision

          Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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          How to Create Your Life Vision

          Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

          What Do You Want?

          The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

          It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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          Some tips to guide you:

          • Remember to ask why you want certain things
          • Think about what you want, not on what you don’t want.
          • Give yourself permission to dream.
          • Be creative. Consider ideas that you never thought possible.
          • Focus on your wishes, not what others expect of you.

          Some questions to start your exploration:

          • What really matters to you in life? Not what should matter, what does matter.
          • What would you like to have more of in your life?
          • Set aside money for a moment; what do you want in your career?
          • What are your secret passions and dreams?
          • What would bring more joy and happiness into your life?
          • What do you want your relationships to be like?
          • What qualities would you like to develop?
          • What are your values? What issues do you care about?
          • What are your talents? What’s special about you?
          • What would you most like to accomplish?
          • What would legacy would you like to leave behind?

          It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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          What Would Your Best Life Look Like?

          Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

          A few prompts to get you started:

          • What will you have accomplished already?
          • How will you feel about yourself?
          • What kind of people are in your life? How do you feel about them?
          • What does your ideal day look like?
          • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
          • What would you be doing?
          • Are you with another person, a group of people, or are you by yourself?
          • How are you dressed?
          • What’s your state of mind? Happy or sad? Contented or frustrated?
          • What does your physical body look like? How do you feel about that?
          • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

          It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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          Plan Backwards

          It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

          • What’s the last thing that would’ve had to happen to achieve your best life?
          • What’s the most important choice you would’ve had to make?
          • What would you have needed to learn along the way?
          • What important actions would you have had to take?
          • What beliefs would you have needed to change?
          • What habits or behaviors would you have had to cultivate?
          • What type of support would you have had to enlist?
          • How long will it have taken you to realize your best life?
          • What steps or milestones would you have needed to reach along the way?

          Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

          It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

          Featured photo credit: Matt Noble via unsplash.com

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