The Computer User's Survival Guide: Staying Healthy in a High Tech World

Table of Contents
Preface
	About the Audience
	Who\'s Responsible for What?
	How to Use This Book
	We\'d Like to Hear From You
	Acknowledgments
I: THE BASICS
	1 Where Do You Begin?
		Know What You\'re Looking For
		Take a Holistic Approach
		Start Where You Are
	2 Get Comfortable
		Good Posture Is Something You Feel
		Find What\'s Neutral for You
		Support Your Body
		Support Your Arms
		Support Your Feet
		Move Through the Postures
		Posture and Laptop Computers
	3 Customize Your Work Area
		Make Adjustments
		Position Your Equipment
		Arrange Your Work Materials
		Fit into the General Work Environment
	4 Be Aware of Your Body
		Practice Body Awareness
		Understand Pain
	5 Breathe
		Learn How You Breathe
		Try Different Ways of Breathing
	6 Take Care of Yourself
		Exercise
		Stretches
		Self-Massage
II: REPETITIVE STRAIN INJURY
	7 RSI Is Real
		Why Us, Why Now?
		Who Pays the Price?
		Who Is Getting Injured?
		Prevention Is the Solution
	8 The Nature of the Beast
		What It Feels Like
		The Forms It Takes
		Tendon Injuries
		Nerve Injuries
		Muscle Disorders
		What Brings It On
		Why Does It Take So Long to Go Away?
	9 Your Tools Make a Difference
		Keyboards
		Pointing Devices—Mice and Trackballs
		Software
	10 Good Hand Technique Reduces Your Risk
		Relax Your Hands and Arms
		Use Good Typing Technique
		Use Good Mouse and Trackball Technique
		Minimize Clicks and Keystrokes
		Use Just Enough Force
		Grip Firmly but Loosely
		Keep Your Hands Warm
		Stretch Frequently
	11 Treating the Injury
		Seek Professional Care
		Take Care of Yourself
	12 The Recovery Process
		The Initial Impact
		Getting Your Life Back
		Coming Out of the Tunnel
		Legal Concerns
III: EYESTRAIN
	13 Eyestrain Is Common
		Symptoms Can Be Mild or Severe
		Eyestrain May Be Related to Other Problems
		Computer Work Affects the Entire Visual System
		Solutions Involve the Environment, the Equipment, and You
	14 Take Care of Your Eyes
		Check Your Posture First
		Use Your Eyes Well
		Get Your Eyes Examined
		Use the Right Glasses for the Task
		Make Use of Assistive Technology
	15 Create a Visually Comfortable Environment
		Use a Screen with Good Visual Qualities
		Use Software That\'s Easy on Your Eyes
		Improve Your Office Environment
	16 Work in the Right Light
		Light Affects Your Eyes and Your Health
		Control Glare and Reflections
		Balance the Lighting Levels
		What Types of Lights Are Good to Use?
		What Is Full-Spectrum Lighting?
		Plan for Energy Efficient Lighting
IV: STRESS
	17 Are You Stressed?
		The Signs of Stress
		The Physiological Stress Response
		The Consequences of Too Much Stress
		Stress at Work
		What Can You Do About It?
		What Can Your Employer Do About It?
	18 Breaking the Internal Cycle
		Stress Begins in the Mind
		Thought Patterns Can Perpetuate Stress
		Breathe to Calm the Mind
		Exercise with Awareness
		Relax and Recharge Your Senses
		Replenish your Reserves
		Don\'t Work Too Much
		Balance Computer Time and Social Time
V: THE POTENTIAL RISKS OF ELECTROMAGNETIC FIELDS
	19 The Radiation Question
		The Influence of Radiation
		Radiation in the Office
		Radiation from Computers
		The Nature of Low Frequency Fields
		How Much Exposure is Considered Safe?
	20 Health Risks We Wonder About
		Miscarriage
		Other Reproductive Concerns
		Cancer
		Cataracts
		Stress
		Skin Rash
		Electromagnetic Sensitivity
		Chronic Fatigue Syndrome
		Hearing Discomfort
	21 Protect Yourself
		Assess Your Situation
		Choose Which Precautions to Take
		Create a Low-Emission Office
VI: APPENDIXES
	A: Equipment Selection Guide
		Ergonomic Principles
		Hardware
		Software
		Speech Recognition Systems
		Furniture
		Accessories
	B: Resources
		Resource Guides
		RSI Resources
		Government, Legal, and Other Services
		Stress Resources
		Electromagnetic Sensitivity Resources
		EMF Emissions and Environmental Guidelines
Notes
Suggested Reading
	Ergonomics and Occupational Health
	Mental and Emotional Health
	Visual Health
	Physical Health
	RSI
	Legal Issues
	Electromagnetic Radiation
Index
	A
	B
	C
	D
	E
	F
	G
	H
	I
	J
	K
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	M
	N
	O
	P
	Q
	R
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	T
	U
	V
	W
	X
	Y