3 Simple Habits to Relieve Eye Strain and Headaches After Long Screen Time
Do your eyes feel dry, heavy or tired after spending hours looking at your computer or phone?
Does your head start to feel tight or uncomfortable after a long day of screen time?
You're not alone.
With many of us spending hours each day working on laptops, scrolling through our phones and watching screens, digital eye strain and screen-related headaches have become increasingly common.
The good news? A few simple habits can help you take better care of your eyes and reduce everyday tension.
From a TCM perspective, gentle acupressure can also be incorporated into your daily routine.
Here are three commonly used acupressure points you can try.
1. Zan Zhu (攒竹): For Tired and Heavy Eyes
Zan Zhu (攒竹) is located near the inner end of the eyebrows, in the small depression around the brow area.
In TCM, this acupuncture point is traditionally associated with the eye and forehead region.
How to Massage Zan Zhu
Close your eyes and relax your face.
Locate the small depression at the inner end of your eyebrow.
Using your thumb or index finger, apply gentle upward pressure.
Hold for around 5 seconds.
Repeat 3–5 times on each side.
The pressure should feel comfortable rather than painful.
Taking a short break while doing this can also give your eyes a much-needed break from your screen.
2. Tai Yang (太阳): For Head and Temple Tension
You may already be familiar with your temples — the area between the outer corner of your eye and the side of your forehead.
In TCM, this area is associated with the Tai Yang (太阳) acupressure point.
It is commonly used in traditional acupressure practices for head and facial discomfort.
How to Massage Tai Yang
Locate the soft depression at your temple.
Place your fingertips gently over the area.
Massage in small, slow circles.
Continue for approximately 10–15 circles.
Keep your jaw and shoulders relaxed while doing so.
This can be particularly useful as a simple relaxation routine after a long period of screen use.
3. Feng Chi (风池): For Neck and Head Tension
The third point is Feng Chi (风池), located at the back of the head, in the depressions on either side of the upper neck.
Long periods of computer and phone use often mean that your neck and shoulders remain tense for hours.
From a TCM perspective, Feng Chi is traditionally used in treatments involving the head, neck and upper body.
How to Massage Feng Chi
Place both hands behind your head.
Use your thumbs to locate the soft depressions on either side of the upper neck.
Apply gentle upward pressure with your thumbs.
Hold for around 15–20 seconds.
Release and repeat if comfortable.
Avoid pressing excessively hard. The goal is gentle stimulation, not to forcefully "break up" tension.
Don't Forget: Your Eyes Need Screen Breaks Too
Acupressure is only one part of managing screen-related discomfort.
If you're working at a computer all day, try building regular screen breaks into your routine.
Try the 20-20-20 Rule
Every 20 minutes, look at something around 20 feet away for at least 20 seconds.
You can also:
Blink regularly to prevent dry eyes
Adjust your screen brightness
Keep your screen at a comfortable distance
Maintain good posture
Relax your shoulders
Get up and move around regularly
Avoid using your phone continuously for long periods
Small changes throughout the day can help prevent tension from building up.
Why Does Screen Time Cause Headaches?
Long periods of screen use can contribute to digital eye strain, particularly when combined with poor
posture, prolonged focusing and inadequate breaks.
You may experience:
Tired or dry eyes
Difficulty focusing
Blurred vision
Headaches
Neck and shoulder tension
Feeling mentally tired
Screen-related discomfort can also be influenced by factors such as poor lighting, glare, uncorrected vision problems and inadequate sleep.
If headaches are frequent or persistent, don't assume that screen time is the only cause.
A TCM Perspective on Screen-Related Discomfort
In TCM, prolonged visual activity, stress and lack of rest may be considered when assessing symptoms involving the eyes and head.
A TCM physician may look at the relationship between Qi, Blood, the Liver and the body's overall constitution when assessing recurring eye or head discomfort.
This doesn't mean everyone with tired eyes has the same TCM pattern.
Your symptoms, lifestyle, sleep, stress levels and other health factors should be considered together.
Can Acupuncture Help With Eye Strain and Headaches?
For people experiencing recurring discomfort, acupuncture may be considered as part of a personalised TCM treatment plan.
A TCM physician may select acupuncture points based on your symptoms and overall constitution.
For example, someone with frequent tension headaches and neck stiffness may require a different approach from someone whose main concern is eye fatigue.
This is why professional TCM treatment goes beyond simply pressing one acupuncture point.
When Should You Get Your Headaches or Eye Symptoms Checked?
While occasional tired eyes after a long day are common, persistent symptoms shouldn't simply be ignored.
Consider seeking professional assessment if you experience:
Frequent or worsening headaches
Sudden or severe headaches
Persistent blurred or changed vision
Eye pain
Significant eye redness
Numbness or weakness
Dizziness or other unusual symptoms
Symptoms that continue despite reducing screen time
Sudden or severe symptoms should receive prompt medical attention.
Give Your Eyes and Brain a Break
You don't always need a complicated wellness routine.
Sometimes, the first step is simply to look away from your screen, relax your shoulders and give your eyes a few minutes to rest.
Try these three TCM acupressure points:
Zan Zhu → Inner eyebrow
Tai Yang → Temple
Feng Chi → Upper neck
Save this guide and try incorporating gentle acupressure into your daily screen-break routine.
And remember — if your headaches, eye discomfort or neck tension keep coming back, don't just keep pressing the same points.
Your recurring symptoms may be telling you that it's time to look at the bigger picture.
At Yong Kang TCM, our registered TCM physicians can assess your symptoms and overall constitution and recommend an appropriate personalised approach.
For informational purposes only. Acupressure should be gentle and should not cause significant pain. This article is not intended to diagnose or treat any medical condition. If you experience sudden, severe or persistent headaches, vision changes or eye pain, seek appropriate medical assessment.
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