Thanks to our expert panel for helping to articulate why we are collectively so tired right now. After awareness, comes options and then action.

It’s time to see what steps we can take to feel better…

BLINK

“If the eyes feel tired, dry, if they burn, itch or feel gritty, it suggests that screen time has been too long,” says optometrist and style blogger Elizabeth Yeowart.

She advises taking a break from the screen every 20 minutes or so and intentionally blinking. “Because the blink rate drops when we concentrate on anything, it is important we remember to blink when staring at a screen. Every blink lubricates the eyes too.”

LOOK AWAY

As well as blinking, Susanne Haegele, a yoga teacher, translator and writer recommends we also “raise your eyes from your screen anytime you remember to do so, and look at something in the distance (ideally out of the window, if not available then in the opposite corner of the room.”

BREATHE

We’ve previously explored ‘How to harness the power of long, deep breathing in moments of crisis or challenging conversations’, to slow you back down and help you to re-inhabit your body. Haegele suggests you “take a few really deep breaths in front of an (open) window.”

RELEASE

“Try to incorporate some of the simple hand reflexology techniques into the day,” says reflexologist and aromatherapist Lyn Franklin. “Even if you just work your Solar Plexus – the point in the centre of your palm – it is instantly calming and can be quietly done whilst you’re in the middle of an on-screen meeting, particularly if you feel your stress levels rising.”

MOVE

Specialist women’s health physiotherapist, Lisa Few advises “trying to minimise desk time to 40 minutes at a time. Getting up every 40 mins to have a stretch and a march on the spot or just to correct your posture will help to keep your joints and muscles moving. If you are struggling to stick to this, set a timer especially if you are busy.”

STRETCH

With only a few moments between calls, Few suggests focussing your efforts on:

Hamstrings (back of your legs and they can tighten up when sitting for periods of time)
Piriformis (hip stretches which again can stiffen up when sitting for periods of time)
“Roll Downs” either in sitting or standing to ensure that your back is moving

‘PALM’ YOUR EYES

Originally invented by Tibetan yogis, palming is a top tip shared Haegele with her eye yoga classes: “Rub the palms of your hands against each other until they feel warm. Now close your eyes and cup your hands, then place them over your eyes without pushing against your eyes, creating two little warm dark caves around your eyes. Open your eyes inside these caves, gazing into the warm darkness for a few breaths. Then spread your fingers to let in some light, and slowly remove your hands from your eyes.”

DIFFUSE

“Essential oils have properties that are considered to be euphoric, uplifting, calming, mentally fortifying or anti-depressant amongst other things, says Franklin. “When we smell the aromas of the essential oils they are perceived by that very ancient part of our brain, the Limbic System, which governs our memory, mood and emotions. Creating an environment with pleasant aromas that evoke positive, calm and good feelings and emotions is relatively simple with the use of an aroma burner or diffuser and yet it can have a profound impact on our mood.”

She recommends:

To Motivate/Uplift

4 drops of Bergamot (Citrus bergamia)
4 drops of Maychang (Litsea cubeba)

Bergamot is beautiful and sweet smelling, well known for its anti-depressant properties - like sunshine it is very uplifting. Maychang is very zingy like lemon sherbet - great for when you need to wake up, feel motivated and positive.

To Concentrate/Study

3 drops of Lavender (Lavandula angustifolia)
5 drops of Grapefruit (Citrus paradisi)

Lavender is floral and sweet smelling – one of the more well-known oils recognised for its calming and soothing qualities. Grapefruit is fresh and sharp – it’s very refreshing and uplifting.

NB: You can purchase a burner or diffuser online but do make sure you buy pure essential oils from a reputable supplier like . I have listed a few places I use below. You can also find essential oils in chemists and health food shops and in some supermarkets. There are also plenty of pre-mixed essential oil blends available and rollerballs for applying to wrists and temples.

STIMULATE

Franklin also advocates following the techniques in this tutorial ‘Hand reflexology for stress’ from the Association of Reflexologists. “Reflexology is an age-old technique dating back to the ancient Egyptians and Chinese and is based on the belief that different points on the feet and hands correspond to the different parts of the body. We believe stimulating the reflex points on the hands or feet encourages the various body systems to work more effectively and efficiently. It can feel wonderfully calming and relaxing.”

WORK OUT

Recommendations to exercise came through consistently from our experts and key callouts here were that it didn’t have to be anything high intensity or time consuming. “Find a short work-out routine that you actually ENJOY doing and feel safe doing yourself. Use your muscles, move your joints, and breathe deeply. Balancing exercises are also great for mental focus,” suggests Haegele.

SWITCH OFF

Find some space to switch off, Few confided she’s been hiding on her son’s trampoline for her downtime: “Take 5-10 minutes out of the day just for you. Where you can focus on breathing, relaxing, stretching, just sitting outside without the interruption of screens and mobile devices.”

SET UP

Few advocates investing some time getting your work space set-up correctly to minimise back and neck pain: “The main things to look out for are that your hips and knees are roughly at 90 degrees, if you are short like me you may need to put a block or books under your feet so that your legs are not hanging. You need to try and have your elbows resting on your desk, so your shoulders shouldn’t be up by your ears or feel like they are being stretched. Ideally your screen should be in the middle of your eyes so that your chin is parallel to the floor, so again you may need to lift your screen or laptop up onto something.”

SMOOTH OUT

For everyone that’s lost far too many minutes digging through an overflowing “desktop” folder or cursing the office cloud-based storage solution, you’re about to feel seen. Digital mindfulness thought leader, Dr Lawrence Ampofo is a big advocate for ensuring our digital workspace is set-up smoothly as well: “Ensure that access to the office files is frictionless. Declutter your digital environment to ensure an easier transition to flow state.”