Worrying Vision: The Impact of Stress on the Eyes

Although the psychosomatic link between mental and physical health has long been known, more and more information is surfacing which details the precise impact of stress and elevated cortisol levels on the eyes. 

From eye strain to glaucoma, learn more about the ways that a state of distress can influence your eye health. 

Stress-related eye conditions

1. Glaucoma

Glaucoma consists of a range of pathologies including closed- or open-angle glaucoma, normal-tension glaucoma, secondary glaucoma and more. As a 2018 article explains, it is with normal-tension glaucoma, in particular, that stress could be a major cause. 

Glaucoma involves the optic nerve becoming damaged by a buildup of eye pressure. In normal-tension glaucoma, the optic nerve becomes damaged without this buildup of pressure. Stress hormones possess influence over the optic nerve and surrounding area, so it is likely that psychological factors have an impact on the development of the condition. 

2. Optic neuropathy

Similarly to glaucoma, chronic stress can lead to a build-up of pressure inside the eyes that puts you at greater risk of optic nerve damage that could lead to optic neuropathy. It is especially in anterior ischemic optic neuropathy (AION) that this impact can be identified. 

3. Diabetic retinopathy 

As the National Eye Institute explains, this condition affects blood vessels in the retina. As stress can cause spikes in blood pressure that may damage blood vessels over time, this can be a key factor in the development of the condition. 

4. Age-related macular degeneration

This condition involves loss of vision due to damage to the cells in the macula, found at the back of the eye. There are two types; dry and wet. Wet AMD, in particular, is caused by abnormal blood vessel growth as these blood vessels leak and impact the macula. 

5. Macular edema

Macular edema involves swelling in the macula which is caused by leaking blood vessels. Mental stress and increased cortisol levels have been found to contribute to the leakage and inflammation that causes the condition. 

6. Eye strain 

Stress has been found to be a key link between digital eye strain or Computer Vision Syndrome, and stress. In sufferers, it was very common to also be experiencing both migraines and insomnia. High stress levels have been suggested at the centre of this and not, as previously thought, long periods of time looking at digital screens or working on a computer alone. 

Generally, these tips are recommended to prevent eye strain:

• Taking frequent breaks from the computer
• Using the 20/20/20 rule (every 20 minutes, look away from your screen for 20 seconds and look at an object 20 feet away)
• Using lubricant eye drops to relieve dryness
• Keeping your eyes an arm’s distance away from the screen
• Increasing the text size on devices to see screen content more easily

With the recent link between stress being observed, working to maintain healthy stress levels is a great aid in treatment and management of the condition.

Stress reduction techniques

General stress management can help to lower your risk of developing certain conditions, as well as prevent worsening after diagnosis. Here are some ways to manage stress: 

1. Meditation and relaxation techniques such as deep breathing, progressive muscle relaxation, body scans, visualisations, self-massaging or mindfulness. 
2. Healthy habits, including a healthy diet, exercise and quality sleep. 
3. If necessary, professional psychological care should be considered.

Relaxation techniques may also assist to specifically rest your eyes if you’re experiencing eye fatigue, including:

1. Palming, involving gently cupping your palms over closed eyes for around 30 seconds. 
2. Imagining a figure 8 and sketching this with your eyes. 
3. Looking left and right a number of times, and then up and down.
4. Hold one thumb near your face and further away, and then focus on the one closest, then the further one, something across the room and then something further away. 

Maintain eye health with George & Matilda Eyecare

George & Matilda Eyecare practices are dedicated to providing better eye health to communities all around Australia. If you are concerned for your eyes, book an appointment with your local practice today and ensure your eyes receive the eye care they need.