If you often catch yourself rubbing your eyes during stressful times, or notice your eyelid twitching just when you’re trying to focus, it can feel quite unsettling. Stress triggers hormones like adrenaline, speeding up your heart rate and redirecting blood flow away from your eyes. This can cause your pupils to dilate, leading to light sensitivity and eye strain. Over time, this constant pressure may result in more serious vision problems.
According to the American Optometric Association (AOA), stress affects your mind, and can take a toll on your vision too. Chronic stress keeps your pupils dilated for too long, making your eyes hypersensitive to light.
You may also feel tightness around your eyes, leading to soreness and twitching. Some may even experience flashes of light or migraines with aura, both linked to high stress levels. The AOA suggests addressing these symptoms early through eye exams and stress-reducing activities.
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Here are 7 simple ways to ease stress and protect your eyes:
- Blink often: Many people forget to blink while staring at screens, causing dry, itchy eyes. Blinking helps to spread moisture and relaxes eye muscles. Try the 20-20-20 rule, every 20 minutes, look at something 20 feet away for 20 seconds to prevent strain.
- Start to move more: Physical activity helps your whole body, including your eyes. Exercise reduces stress hormones and improves circulation, bringing fresh oxygen to your eyes. Even a brisk walk outside can ease tension and relax tired eyes.
- Catch enough sleep: Sleep deprivation worsens eye strain and stress levels. Aim for seven to eight hours of restful sleep every night to allow your eyes to fully recover and prevent blurred vision and light sensitivity.
- Cut down screen time: According to Mental Health America, constant news updates and social media overuse can trigger anxiety and depression, making eye problems worse. Reduce screen time where possible, especially before bedtime, to avoid digital eye strain.
- Eat eye-friendly foods: A healthy diet benefits not only your body but your eyes too. Foods rich in omega-3 fatty acids, vitamin A, and antioxidants, like leafy greens, fish, and nuts, help improve eye health and ease dryness and irritation.
- Try meditation: Mindfulness and meditation reduce stress and may ease eye discomfort by calming both the body and mind. Even 10 minutes a day of deep breathing can relax eye muscles and reduce tension headaches.
- Visit your eye doctor: When symptoms linger, it’s best to seek professional advice. Your optometrist can suggest solutions like lubricating drops, specialised glasses or even vision therapy to tackle chronic stress-related eye issues.
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