High blood pressure, disturbed sleep, and poor concentration is the fallout from the stress of living in a pandemic. But there’s another physical manifestation of stress that’s been hiding in plain sight.

The Pandemic and Eye Health

Raj Maturi, clinical spokesperson for the American Academy of Ophthalmology, explains that: “Stress, anxiety, depression and mental health changes can affect our sensory system, especially our vision.”

Stress-related effects on vision that stem from the pandemic can include:

• Eye twitching from muscle spasms around the eye (usually subsiding in one or two days)
• Dry eye disease, which can have lasting effects if unaddressed

Maturi says these stress-related symptoms can arise from not blinking enough as we’ve increased our screen time working from home. Yet, these widespread symptoms are often ignored because many of us take our eyesight for granted. 

Stress and Our Eyes

A research review from 2018 shows that mental stress can be both a cause and effect of vision problems. Julie Rosenthal, a clinical assistant professor of ophthalmology at the University of Michigan, explains that a persistent eye twitch, for instance, can cause stress that, by itself, can lead to other eye problems.

• Released by the adrenal glands during stressful periods, cortisol hormone can cause pupil dilation that impairs the eye’s ability to focus and promotes light sensitivity and blurred vision. 
• Increased cortisol also raises the risk of central serous chorioretinopathy (CSCR) when fluid builds under the retina affecting central vision. CSCR can be a single occurrence and resolve on its own without long-term vision impairment, or it can happen repeatedly and lead to permanent eyesight problems. In CSCR, a dark or gray spot appears in one’s sight, with blurred vision and straight lines seeming wavy or curved.
• With increasing screen time comes conditions like computer vision syndrome (CVS). CVS is associated with eye strain, blurred vision, dry eyes, and headaches, and can be treated with a corrective lens prescription from an ophthalmologist. 
• There are also less common eye conditions from stress and trauma, such as functional neurological disorder or conversion disorder. In this rare condition, a person’s ability to see, hear, and walk is impacted by overwhelming stress. No eye dysfunction is present, but the person is unable to process what they’re seeing, says Maturi. Symptoms can resolve quickly and never reappear, but can sometimes linger for months or years.

6 Ways to Protect Our Eyes

Experts say reducing overall stress is important for maintaining eye health. Typically, eye twitching, dry eyes, and other eye issues stemming from stress (except CSCR if it becomes a long-term condition) will subside in a week or two after lowering stress levels. 

Below are six (6) other ways we can protect our eye health right now.

1.  Reducing Screen Exposure

Maturi advises frequent breaks from the computer, phone, or tablet. To reduce eye twitching and headaches, and allow the eyes to relax by changing focus, follow the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet away for 20 seconds.

2.  Artificial Tears

Purchased over-the-counter, artificial tears can ease eye twitching, reduce redness, and rejuvenate the eyes. However, Rosenthal says to avoid products that advertise reducing redness since they contain tetrahydrozoline that can irritate the eyes.

3.  Changing Contact Lenses Frequently

Eye irritation and infection can happen when contacts are worn too long and not cleaned or properly disinfected. Always clean and disinfect contact lenses before wearing, avoid sleeping with them, and replace them as instructed by your doctor and lens maker.

4.  Adequate Sleep

The power of a good night’s sleep should never be underestimated. Aim for at least seven hours of sound sleep each night, which can lower stress levels and promote eye health. Tiredness can cause dry eyes, eye redness and irritation, blurred vision, and moodiness that can lead to more stress.

5.  Drinking Enough Water  

Besides enough sleep, it’s important to get enough water each day. This not only helps the body to stay hydrated but also keeps the eyes lubricated to reduce irritation. (Coffee can count for water intake, but experts say to be careful of caffeine that can trigger eye twitching.)

6.  Consulting A Doctor

Rosenthal advises seeing a doctor if dry eyes or changes in vision don’t resolve within a couple of weeks, while sudden vision changes should be investigated immediately. Furthermore, Maturi says a general eye exam should be done at least every two years and once a year for people over 50.

Stress can make it harder to maintain self-care, notes Northwestern University psychiatry professor Michael Ziffra. Nevertheless, he says these steps are critical to keeping eyes healthy.

*Sweeney, E. (2022, February 7). Pandemic stress could be causing your eye problems. Here’s what to know. The Washington Post. https://www.washingtonpost.com/wellness/2022/02/07/eye-problems-pandemic-stress