Headcase: How To Avoid Eye Strain, Headaches, and Pulling Your Hair Out

By Mary Lynn Cloghesy and Jason Schembri

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While most of our healthy living articles are divided between the physical conditions and mental or emotional challenges that can affect a writer, this one addresses both. Why? Let’s try a little experiment. Go and stand in front of a mirror. What do you see? Most people will say “myself” or “me,” which suggests that we identify most closely with our faces. 

If we asked you to look at your arm or knee, your answer would likely have been different. Because the neck, head, and face are so intimate to our understanding of ourselves, it’s important to take a more holistic approach. As bestselling, nonfiction author Bessel van der Kolk, M.D., has said in his titular book, “The body keeps the score: if the mind is traumatized, the body bears it.” Let’s explore this further.

First, we’ll consider three afflictions that can cause pain or discomfort from the neck up, namely eye strain, tension headaches, and Upper Cross Syndrome (UCS)—sound familiar? At the beginning of this series, we wrote an article on UCS, so in this one, we’ll focus specifically on “Tech Neck.”  After that, we’ll take a look at the self-care practices that a writer must develop to deal with rejections, criticism, and creative blocks.

Three Conditions, One Root Cause

The three pathologies mentioned above share one root cause: musculoskeletal dysfunction based on prolonged periods of sitting and/or focused attention. We consider this to be the number one occupational hazard for writers. A lack of movement signals the body to compensate or create patterns that hold you in place but impair your overall health. In order to understand how this works, we’ll give you a primer on the new science of fascia. 

Fascia: What Is it? Why Does It Matter?

Fascia is the biological fabric that knits you together, meaning the soft connective tissue throughout your body. You are composed of about 70 trillion cells—neurons, muscle cells, epithelia, and others—all working in conjunction to keep you healthy. Fascia is the three-dimensional, “spider web” that binds structural units together and secures them in place. Think tendons, ligaments, bursae, and the tissue in and around your muscles, as well as the “bags” containing your organs. 

Here’s what it does for you:

• Provides Structural Support: It pins every muscle, bone, nerve, and blood vessel in place, serving as an inner “invisible body suit."

• Enables Smooth Movement: Fascia allows tissues to glide fluidly as a substance between its layers called hyaluronan acts as a lubricant.

• Transmits Force: Its webbing transmits the force generated by muscular activity to the bones and joints. This tissue is highly innervated and responds to injury first.

• Detects Sensation (Proprioception): Because it is densely packed with nerve endings—even more so than your skin—it helps the body understand its position, movement, and internal state.

• Acts as a Protective Barrier: It separates muscles and shields all your organs.

When fascia becomes unhealthy—meaning dehydrated, tight, sticky, and/or clumpy—it loses its ability to glide, leading to widespread structural and functional issues. Unhealthy fascia essentially transforms from a slick, lubricating web into a stiff, tangled, painful, and knotted structure. Impaired fascia is referred to as having adhesions. 

Unhealthy Fascia = Eye Strain, Headaches, and “Tech Neck”

Eye strain can be characterized as an overuse “injury,” associated with heavy, tired, aching, or burning eyes. Tension headaches often accompany eye strain, as the eyes orient the head and neck position. Here’s another quick experiment: try to balance on one foot with your eyes open. Now, close your eyes. You’ll quickly appreciate the role your vision plays in aligning the body. “Tech Neck” refers to chronic pain or stiffness in the neck, shoulders, and upper back caused by repeated forward-bending while using smartphones, tablets, or computers. 

Imagine sitting down to write and having to think about holding your head up. . . Impossible, right? The good news is fascia does it for you based on mechanoreceptors (Ruffini and Pacini receptors) that detect the speed, direction, and intensity of your movement—or the absence of it. Here’s the ironic part, even if you use pen-and-paper to write, you can still suffer from “Tech Neck.” Fascia doesn’t care why you’re immobile. It responds the same way. 

Fascia and Stress

For a writer, rejection and criticism not only land on the page, but also in the nervous system. Emotional resilience, defined by the American Psychological Association as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress,” is dependent upon self-care and awareness. Some research scientists and holistic therapists believe that fascia actually “stores” emotional energy. 

An article by the Somerset Osteopathic Clinic lists these potential reasons:

1. Neurological Pathways: During times of stress, the sympathetic nervous system (the body’s fight-or-flight mechanism) can signal your fascia to tighten as a protective response. Tight fascia in the scalp, temples, jaw, and upper neck can create that band-around-the-head feeling.

2. Biochemical Changes: Stress hormones like cortisol and adrenaline can influence the elasticity and hydration of the fascia. Chronic stress reduces the fascia’s flexibility, creating adhesions and restrictions.

3. Memory and Somatic Imprints: Negative emotions, such as grief, anger, or anxiety, can leave somatic imprints in the fascial system, much like a scar left by physical trauma.

Whether you agree or not, it’s indisputable that the body contains biochemical and biomechanical markers of stress. For the sake of argument, let’s consider the three issues of rejection, criticism, and creative blocks to be traumatic for a writer. Referring back to The Body Keeps Score, author van der Kolk claims, “We have learned that trauma is not just an event that took place sometime in the past; it is also the imprint left by that experience on mind, brain, and body. . . It changes not only how we think and what we think about, but also our very capacity to think.” 

Clearly, writers require a multipronged solution. We’ll start with some physical remedies, then move on to more “heady” matters. 

What You Need to Do to Stay Healthy. . . 

• Move More Often Than You Think: Fascia responds to biomechanical signals. Sitting for hours at the keyboard (or writing by hand) causes it to lay down layers that reinforce your seated position that thicken over time. Frequent movement breaks matter more than ideal posture. Short breaks = more glide + flexibility + ease. For every hour you write, move for fifteen minutes.

• Hydrate Well: Fascia is a water-dependent tissue. Dehydration can cause stickiness and pain. As a writer, think of yourself as an endurance athlete. The longer you sit, the more you need to restore your tissues. Drink water regularly. Check-in as to your balance of coffee or tea and water. Water wins every time. (Avoid sugary drinks like sodas)

• Use Slow, Varied Movements: Pulling or tugging on tight tissues won’t help, whereas gentle twists and stretches keep fascia elastic and responsive. Remember, support = release. Use the floor, a chair, or other supports when you move or stretch to maximize the benefit and minimize any latent injuries. 

• Manage Stress and Emotional Load: Mental, emotional, and physical tension is evident in shallow breathing and tight fascia, especially around the neck and shoulders. Pause, breathe deeply, and check in with your body and mind before returning to writing. Short mindfulness breaks and/or practices like meditation can reset your nervous system.

• Prioritize Sleep and Recovery:  Fascia repairs and remodels during deep rest, as does your mind. Ensure you stop writing when your body tells you to. Hint: if your eyes ache, or you find yourself rubbing your neck, it’s time to stop. Your muse can wait, but your tissues can’t.

• Feed Your Mind with Perspective: Treat rejection, criticism, and creative blocks as normal. Learn from other writers and discuss your journey with trusted peers or mentors. Meet any feedback with curiosity not self-doubt. As van der Kolk has said, “Being able to feel safe with other people is probably the single most important aspect of mental health; safe connections are fundamental to meaningful and satisfying lives.”

Top Tip: Your body can deal with almost any situation you throw at it related to daily living, but only for a period of time. There are three key factors that will cause your system to thrive or fall apart: fuel, movement, and rest. 

Give your body the energy it needs to meet the challenges of each day by fueling it with “real food.” Real food is unprocessed (with ingredients you can pronounce). Movement, even something as simple as a daily walk, can be tremendously beneficial, especially for your fascia. You won’t regret committing to your health, but if you overdo it, you can move on to the final element: rest. Circadian rhythm studies show that your body was designed to work during the day and repair at night. Writing a manuscript late into the evening will prevent you from recovering properly. So, to keep it simple, fuel early in the morning, move throughout the day, and get yourself to bed at a reasonable hour to maximize your deep sleep cycle.

We’ll finish with reassuring words from The Body Keeps Score, where van der Kolk states, “Until recently, this bidirectional communication between body and mind was largely ignored by Western science, even as it had long been central to traditional healing practices in many other parts of the world, notably in India and China. Today it is transforming our understanding of trauma and recovery.”