Anxiety and stress are things we all experience. Some people more often than others. Distress and excessive worrying can impact our bodies in negative ways. But one thing nobody talks about is how stress and anxiety affect vision.
Have you ever noticed your vision getting blurry when you're stressed out? Or feel your eyes twitch when you're anxious? In this article, we'll explore how stress and anxiety impact vision and share some tips to help you manage these issues.
The Way Stress Affects the Eyes?
1. Blurred Vision
When you’re stressed or anxious, your body releases adrenaline. The adrenaline rush can cause a "fight or flight" response. This can lead to a temporary spike in eye pressure, resulting in blurry vision. Think of it as your body's way of preparing to face or escape from a perceived threat. But it can also mess with your eyesight short-term.
Blurry vision from anxiety attacks tends to resolve itself once you manage to calm yourself down.
2. Eye Strain
Stress and anxiety can cause you to tense your muscles. The muscles around your eyes as well. That tension can cause eye strain, in particular, if you spend long hours staring at screens. Eye strain can result in discomfort, headaches, and difficulty focusing.
The best way to cope with eye strain and headaches from stress is to take a break from screens. Go for a nap to rest your eyes instead.
3. Dry Eyes
Stress may interfere with the balance of your body’s autonomic nervous system, which controls tear production. So when you're tense, your body may produce fewer tears, eventually leading to dry eyes. Dry eyes are quite uncomfortable and make your vision blurry. Every time you blink you may feel a scratchy feeling.
A great way to cope is to use artificial tears when you feel dry eye discomfort. These types of eyedrops are sold over the counter and you can use them regularly.
4. Sensitivity to Light
Intense stress and worry can make you more sensitive to light. The condition is known as photophobia. Research indicates people with high levels of anxiety may experience increased sensitivity to light due to their heightened sensory processing.
To mitigate the effects of stress-triggered photophobia, practice relaxation techniques such as deep breathing and meditation to reduce overall stress levels.
5. Eye Twitching
Chronic stress is a known trigger for involuntary muscle spasms. The muscles around the eyes are no exception. Experiencing stress can cause eye twitching (myokymia). These spasms are usually harmless but can be annoying because there is no effective way to prevent or stop them consciously.
Managing Stress to Improve Vision
To alleviate vision problems caused by stress and anxiety, consider the following strategies:
Practice Relaxation Techniques
Take Regular Breaks
Maintain a Healthy Lifestyle
Stay Hydrated
Consult a Professional
Deep breathing, meditation, and yoga are relaxation techniques that can reduce stress levels. In addition, take a break from screens if possible. If you need to work, take short breaks to rest your eyes.
Regular exercise, a balanced diet, and adequate sleep can potentially manage stress and keep your eye health in top shape. Drink plenty of water to maintain tear production and prevent dry eyes.
If stress and anxiety significantly affect your vision, speak with a mental health professional and an eye doctor.
Resources:
"Surprising Links Between Stress and the Eyes", Academy of Ophthalmology
"Can Stress And Anxiety Cause Vision Problems?", Eye Clinic London
Checked by Atanas Bogoev, MD.