How to relieve dry eyes caused by prolonged screen use?

Question

Hi doctor,

I am a 30-year-old woman currently working a desk job. After spending eight hours on the laptop, I experience dry eyes, and the stress from job hunting is negatively affecting my sleep. I am considering changing my job, but the associated anxiety is keeping me awake at night.

How can I manage dry eyes after prolonged laptop use, especially given the nature of my desk job?
Are there specific strategies to reduce stress while searching for a new job?
What methods can I use to cope with job-related anxiety and improve my sleep quality?
Are there lifestyle changes or relaxation techniques you would recommend for better sleep?
Could my job-related stress be contributing to my insomnia, and how can I address this issue?
Are there any over-the-counter or prescription options to help improve my sleep that I should consider?

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I have read your query and can understand your concern.

You may be experiencing an anxiety disorder. There are non-pharmacological management strategies that you can follow to address this issue. I encourage you to try the following guidelines, as they may help:

Daily exercise: Engage in physical activities for 30–45 minutes each day, such as walking. Regular exercise helps reduce anxiety and improve overall well-being.
Meditation: Practice meditation for 20 minutes daily. Sit in a comfortable position and focus on your natural breathing. Do not try to control or stop your thoughts. Just observe them. This practice can help you relax.
The 20:20:20 rule: To manage eye strain, follow the 20:20:20 rule. After every 20 minutes of screen time, take a 20-second break and look at something 20 feet away.
Healthy diet: Consume healthy, home-cooked meals and avoid junk food. Proper nutrition plays a crucial role in mental and physical health.
Hydration: Drink plenty of water to stay hydrated throughout the day.
Social connections: Spend quality time with friends and family. If you live away from your family, make regular video calls to stay connected.
Creative hobbies: Engage in creative hobbies such as reading, writing, painting, drawing, or learning a new skill, language, or musical instrument. These activities can help reduce stress.
Adequate sleep: Aim to get seven to eight hours of quality sleep each night. A consistent sleep schedule is vital for mental health.
Avoid harmful substances: Steer clear of tobacco, alcohol, or any substance abuse. These can exacerbate anxiety and other health issues.
Positive mindset: Embrace life with boldness and confidence. Do not just exist; live meaningfully and purposefully.

If your symptoms persist after following these suggestions for four to six weeks, you may need to consider short-term medication under the guidance of a psychiatrist. Please note that there are no over-the-counter medications for anxiety disorders.

I hope this information helps you. If you have further questions or need additional support, feel free to reach out.

Thank you.