5 Ways to Relieve Your Eyestrain Headaches
By: Kristina Segarra
Tags: Self Improvement, Mindfulness, Freelancing, Digital Eyestrain, Work From Home

As a freelance writer and homeschooling mom, I spend a lot of time on the computer. I sit at my computer desk when I write. I read extensively online. I also look at the screens when my kids are doing their schoolwork.

Lately, I’ve noticed the more I look at the screens, the more I feel the tension around my eyes. I also feel pressure around my head, which makes it very uncomfortable to work.

After doing my research, I learned that this pain was what is called an eyestrain headache.”

What is an eyestrain headache?

People can develop an eyestrain headache when their eyes focus on one activity for a prolonged period, such as staring at computer screens or digital devices, reading books, or driving long distances. As a result, they can feel discomfort around their eyes.

When you exercise, your muscles get sore. Eye muscles can get sore too from prolonged focused exposure. When you look at objects or screens at a close range, the muscles in and around your eyes work harder to focus. When you overfocus, your eyes become sore and you develop pressure.

If this pressure isn’t relieved, you will develop an eyestrain headache.

While I can’t cut down on the amount of time I spend facing screens, I can change some things around to help me relieve the problem.

Luckily, after doing some research, I found some helpful tips that have worked for me. Here are five tips you can use to help you relieve pressure around the eyes.

Take short breaks throughout the day

This is probably the best tip I’ve used. I found it helpful and it erased all the tension around my eyes. I’ve learned how harmful it is for your eyes if you spend over 2 hours facing the screen without taking a short break.

Now, every time I write, I step away from my desk every 30 minutes or so and take a 5–10 minute break. I’ll grab a little snack or have a coffee break. Then I go back and sit at my desk to continue my work.

Apply the 20–20–20 rule

This technique is similar to stretching your sore muscles after a strenuous exercise. To try this technique, every 20 minutes, divert your eyes away from the screen and look at something at least 20 feet away for 20 seconds.

You can look around your room and find something that grabs your attention — it could be a picture on your wall, a mirror, etc. If you have a small room, you can look out your window too. Then get back to your usual work routine.

Adjust the lighting

The amount of lighting where you work also impacts your eyes. First, you shouldn’t work in the dark. You have to adjust the light in the room to the same level as the light coming from your screen. You can use dimmers, shades, or multiple light sources to adjust your light.

If you’re reading a book or doing any close work, the light source should be behind you. If you’re reading at a desk, you should use a shaded light and place it in front of you. This way, you don’t get light shining directly in your eyes.

Blink your eyes

When you work at a computer, sometimes you fix your eyes in one position and forget to blink. But blinking is crucial to refresh and moisten your eyes. Dry eyes can make your eyestrain problems worse.

Throughout your work, take a few minutes off your time and blink. Or you can use artificial tears. Make blinking your daily habit. You can put a sticky note on your monitor that says “blink” to remind you.

Massage your head

Head massage is an effective way to relieve tension and eyestrain headaches. I use this technique every day and it works wonders for me. It helps me relax my muscles while stimulating circulation around my scalp area.

Here is what to do: Sit back on your chair and close your eyes. Using two fingers of each hand, massage the area around the temple in a circular motion. Do it for a few minutes.

Next, move your hands up and using your fingers massage around the forehead, back of your head, and neck. Use a finger pressure technique by gently pressing down onto your head. You will start feeling the pressure release immediately.

You can use this technique every time you feel pressure around your eyes.

The bottom line

In today’s digital world and with working from home, many of us spend quite a lot of time at our desks. But facing the screens for a long time without giving your eyes a chance to relax can lead to eyestrain headaches. Fortunately, with these methods, you can relieve the pressure around your eyes, continue your work, and stay productive.

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