Do you want to reduce digital strain on your eyes? Incorporate these DIY eye relaxation techniques for stressful days

In today’s fast-paced world, using computers for long periods of time has become a common source of stress, causing eye strain, so here are some simple and effective do-it-yourself (DIY) tricks at home to reduce this strain. ) It is important to incorporate techniques. In an interview with HT Lifestyle, Dr. Ajay Sharma, Chief Medical Director, Eye-Q Super Specialty Hospitals, emphasized that in the hustle and bustle of stressful days, incorporating eye-relaxing techniques significantly reduces stress Can and suggests, “Start with flexing, a simple exercise that involves moving the eyes up and down, followed by side-to-side movements, each repeated ten times. Blinking, which is often ignored during prolonged screen use, refreshes the eyes; Consciously blink every five seconds for a period of two minutes.

He suggests, “Focusing near and far helps the eye muscles – alternate your thumbs between an object 10 inches away and a distant object, repeating for three minutes. Similarly, try palming, a yoga-inspired method where closed eyes rest under the palms of your hands for two minutes, reducing accumulated stress. Additionally, the figure eight exercise involves making an imaginary figure eight on a blank wall 10 feet away, moving your eyes smoothly in both directions for two minutes to increase the flexibility and relaxation of the eye muscles. Specifically, prioritize rest, ensure eight hours of sleep, and take a break from screens for ten minutes every 50 minutes. If persistent eye discomfort or vision problems persist despite integrating these relaxation techniques, seek professional help, as it may indicate underlying problems that require expert evaluation.

Bringing in her expertise, Dr. Blossom Kochhar, celebrity aromatherapist, Founder of Blossom Kochhar Aroma Magic and Chairperson, Blossom Kochhar Group of Companies, said that long and busy days can put a strain on your eyes. He recommends the following DIY eye relaxation techniques for stressful days:

1. Palming is a technique that helps reduce eye strain. This can be done easily anywhere. Just sit comfortably and rub your palms together. Cup your hands and gently place them over your eyes. Take a deep breath and relax. The heat generated by moving the palms helps soothe strained eyes.
2. Blinking is another powerful technique for reducing eye strain. Just be a little alert and blink every 20 seconds. This simple act keeps your eyes smooth, reducing the chances of eye strain and discomfort.
3. Increasing your eye flexibility is another way to reduce eye strain. First, focus on an object close to your eyes. Then, repeat the same exercise on a distant object. Continue this alternately. This exercise is beneficial for individuals who stare at screens for long periods of time, as it helps prevent eye strain.
4. Eye rolling is also a simple technique that works wonders for relaxing the eyes. In this, they need to move their eyes in circular motion, both clockwise and anti-clockwise. This strengthens the eye muscles, which reduces eye strain.
5. A pencil is much more than a useful piece of stationery. This exercise involves tracking the movement of the pencil with your eyes. Hold a pencil at arm’s length and slowly move it toward your nose, then back. Do this exercise without moving your head. This exercise helps in strengthening the eye muscles.

Adding to the list of tips, Dr Vishwesh Aggarwal, ophthalmologist, Sahyadri Super Specialty Hospital, Deccan Gymkhana, Pune, suggested some ways to relax the eyes to help reduce the strain caused by extended screen time Are –

1. 20-20-20 Rule: Deal with eye fatigue with the 20-20-20 rule. Take a 20 second break every 20 minutes. During this break, focus on something 20 feet away. Blink 15 to 20 times to keep your eyes fresh and moisturized.

2. Ice Pack Therapy: After completing your work, close your eyes and rest for 30 to 60 seconds. For added relief, place a small ice pack (wrapped in a handkerchief) on your closed eyelids. Cool temperatures can help relax the eyes and reduce strain.

3. Eye Exercises: Do eye exercises to relax the eye muscles. After the work session, open your eyes and look into the distance. Move your eyeballs in all directions – up, down, right and left. This helps relieve stress accumulated during screen time. Incorporate these exercises into your daily routine twice a day – once in the morning and once in the evening – to maintain best eye health.

4. Protective measures outside the home: For those traveling on a bike, make sure the helmet visor is closed to protect your eyes from debris. Additionally, wear protective glasses in construction work environments to prevent eye injuries.

5. Awareness on lifestyle choices: Limit alcohol consumption and avoid smoking or tobacco products, as these have been linked to cases of sudden blindness. Leading a healthy lifestyle can contribute to overall eye health.

6. Regular Eye Checkup: For bedridden patients, have an eye exam every six to 12 months to monitor age-related changes. People with diabetes or high blood pressure should have annual eye exams to detect and address potential problems early, thereby preventing the risk of blindness.

7. Children’s eye health: Make sure that children have their eyes checked before entering the first class. Early detection of vision problems can enhance academic performance by eliminating any difficulties in viewing blackboard or PowerPoint presentations.

Incorporating these DIY eye relaxation techniques and getting regular eye exams can go a long way in reducing eye strain in the face of modern stress and promoting overall eye health.