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6 Simple Exercises To Make Your Overworked And Tired Eyes Healthy Again

6 Simple Exercises To Make Your Overworked And Tired Eyes Healthy Again

When you’re trying to do your best to focus at work but your eyes won’t let you, this could mean that you might be overworking them.

How our eyes suffer from cycbersickness

No, it’s not about being sick of having technology all around you but it’s actually more serious than that. Cybersickness is about constantly being exposed to a virtual environment to the point that we become nauseous, break into a cold sweat, or become disoriented. Yes, these symptoms are extreme but they do happen and you might be suffering from it.

Today, we live in a world with perpetual “noise”. We just can’t help to watch that captivating “pen-pineapple-apple-pen” video and then click on the next recommended one, and the next one, and the next… This habit of consuming media these days are weakening our eyes, so here are 6 exercises you can engage in to make those overworked eyes healthy again.

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1. Palming Your Eyes

Palming your eyes is a great way to relax the muscles around your eyes to relieve stress. The best time to palm your eyes is when you’ve stared at the computer for longer than 90 minutes. To do this, follow these steps.

    1. Close your eyes.
    2. With both palms, gently press them against your eyes and your fingers on your forehead.
    3. Do this until your eyes are relaxed again.

    2. Sideways View

    Sideways viewing helps you to focus better by exercising those muscles that move your eyeball from side to side. To do this, stretch out both arms in front of you. Stick two thumbs up like you’re giving a two thumbs up to someone in front of you. Make sure there is space in between your arms.

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      1. Firstly, look in front, then at your left thumb.
      2. Next, look in front again, then look at your right thumb.
      3. Repeat this for 10 to 20 times then close your eyes and rest.

      3. Near and Distant

      By now, you should understand that these exercises for the eyes are beneficial as it helps to relax the overworked eyes which are usually strained by our daily work and bad habits that hurt our eyesights. Like yoga, the near and distant viewing exercise helps relax the muscles to prevent disorders such as myopia or long sightedness. Here’s how you can do this.

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        1. Sit near a window with far objects.
        2. Focus on the tip of your nose for about 10 to 15 seconds.
        3. Relax your eyes by looking at the far objects.
        4. Repeat for about 10 – 20 times.
        5. Rest your eyes after the exercise.

        4. Figure 8

        The figure 8 eye exercise might sound dizzying just by the thought of it, but it’s actually a great exercise when done slowly.

          1. Simply imagine a big Figure 8 in front of you.
          2. Now, place that figure 8 on its side and start tracing it with your eyes, slowly.
          3. Go one way for one minute, and then the other way for another minute.

          5. Blinking

          Most computer users blink lesser than recommended when they’re too focused on the job. In fact, by blinking, it keeps your eyes fresh with a short period of darkness and to give yourself that tiny boost of energy. Blinking helps you to refocus on the job and increases your concentration making you more productive. So, do make the conscious effort to blink when you’re concentrating on a serious task, it might do you better than you can imagine.

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          6. Zooming

          Finally, there is no exercise better than the zooming exercise because it requires for your eyes to adjust its focal length which we hardly do when we’re in the office.

            1. The simple exercise can be done with an outstretched hand with your thumb up.
            2. While focusing on the outstretched thumb, bring the thumb closer to your eye, slowly until it is about 4 inches from your face.
            3. Now bring it back out slowly.
            4. Do this for a few minutes a day.

            However, it is needless to say that by reducing your use of computers you will achieve better eyesight, as for instance, refraining from using your iPad when you’re supposed to rest on your off day. So, remember, by changing your lifestyle by a little, you can improve your health drastically.

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            Lim Kairen

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            Last Updated on July 10, 2020

            How to Take Control of Your Life with Better Boundaries

            How to Take Control of Your Life with Better Boundaries

            We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

            We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

            So, how to take control of your life and stop being pushed around?

            Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

            What Boundaries Are (And What They’re Not)

            Boundaries are limits

            —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

            Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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            Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

            Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

            Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

            How to Establish Boundaries and Take Control of Your Life

            Here are some ways that you can establish boundaries and take control of your life.

            1. Self-Awareness Comes First

            Before you can establish boundaries with others, you first need to understand what your needs are.

            You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

            To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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            You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

            • Where do you need to establish better boundaries?
            • When do you feel disrespected?
            • When do you feel violated, frustrated, or angered by the behavior of others?
            • In what situations do you feel you are being mistreated or taken advantage of?
            • When do you want to be alone?
            • How much space do you need?

            You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

            2. Clear Communication Is Essential

            Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

            Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

            3. Be Specific but Don’t Blame

            Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

            That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

            Sample language:

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            • “You may not…yell or raise your voice to me…”
            • “I need…to be treated with respect…”
            • “It’s not okay when…you take things from my desk without asking…”
            • “I won’t…do your work…cover for you anymore…”
            • “It’s not acceptable when…you ridicule or insult me…”
            • “I am uncomfortable when…you use offensive language”
            • “I will no longer be able to…lend you money…”

            Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

            4. Consequences Are Often Necessary

            Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

            Follow through. People won’t respect your boundaries if you don’t enforce them.

            Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

            We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

            It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

            It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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            Final Thoughts

            Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

            Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

            Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

            The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

            Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

            Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

            They will simply become a natural extension of your self-respect.

            Featured photo credit: Thomas Kelley via unsplash.com

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