Can Anxiety Cause Blurred Vision?

Can Anxiety Cause Blurred Vision?

Anxiety puts the body into a state of fight or flight, which causes adrenaline, blood sugar, and blood pressure spikes and can lead to vision impairments.² Acute anxiety episodes like panic attacks and constant stress can be both a result and cause of vision problems.³ Chronic anxiety negatively influences the endocrine system and vascular systems, both of which can affect vision.

Additionally, when a person experiences blurred vision, it can be distressing and further worsen anxiety. While anxiety-related vision changes can vary from person to person, symptoms usually affect both eyes equally.

Possible causes of anxiety vision changes include:

• Pupil dilation: Stressful situations can stimulate the fight or flight response, which sends the body into a hyperalert state. The body and brain work together to help a person absorb information by expanding the pupils to let in more light. In turn, our field of vision widens, and vision becomes blurry.
• Muscle tension: Anxiety can cause muscle tension everywhere in the body, including the eyes. People often don’t realize how tense they are when anxious until they relax. Tension in the eyes leads to strain and achy eyes, which can cause eye fatigue and blurred vision.
• Reduced tear production: Many people experience dry eyes. Anxiety can worsen this condition, leading to eye strain and blurred vision.⁴
• Hyperventilation: Anxiety and panic attacks can cause hyperventilation. Heavy, rapid breathing can throw oxygen and carbon dioxide levels out of balance, contributing to blurry vision.
• Hypertensive retinopathy: Chronic anxiety can contribute to high blood pressure. In some cases, hypertension can cause retina damage and blurry vision.

How to Know Whether Anxiety Is Causing Your Blurred Vision

If you’re experiencing blurred vision and suspect anxiety might be the cause, you will first want to notice whether the blurriness comes and goes with stressful situations or when you feel anxiety in your body. This may feel like a pit in your stomach, difficulty concentrating, rapid heartbeat, sweating, panic, and quickness in your breathing, in addition to blurred vision.

Additionally, pay attention to your emotional state. Ask yourself whether you are stressed about anything, engaging in catastrophic–thinking patterns, or overwhelmed with your current life circumstances. If you answer yes to any of these, anxiety may be the cause of your blurred vision.

Other Causes of Blurred Vision

Blurred vision can be attributed to a wide variety of causes unrelated to anxiety or stress. These factors range from acute to chronic disorders.

Potential causes of blurry vision may include:

• Astigmatism
• Cataracts
• Brain or eye cancer
• Diabetes
• Corneal abrasion
• Detached retina
• Eye infection or inflammation
• Farsightedness
• Fatigue
• Migraine

When Is Blurred Vision an Emergency?

Seek immediate help if blurred vision comes on suddenly with no direct cause. Medical emergencies that result in blurred vision include stroke, blood pressure spikes, head injury, retinal detachment, and eye injury.

How to Cope With Anxiety-Induced Blurred Vision

Experiencing anxiety-induced blurred vision can be scary. Luckily, you can take different steps to reduce anxiety symptoms and, thereby, the likelihood of vision changes. Basic wellness practices, such as eating a healthy diet, regular exercise, and adequate sleep, are helpful. As your ability to manage anxiety increases, you can learn to cope with stressors as they occur.

Here are ten ways to reduce the likelihood of experiencing anxiety-induced blurred vision:

1. Mindfulness and meditation: Runaway thoughts and often exacerbate anxiety. Meditation for anxiety and mindfulness help a person acknowledge and accept negative emotions as they pass and stop rumination in its tracks. These practices help you stay grounded, reduce stress, and potentially prevent blurred vision caused by anxiety.
2. Exercise: One of the most helpful self-care techniques is regular exercise. Exercise reduces anxiety by releasing endorphins and providing a distraction from stress.
3. Maintain a healthy diet: Eating regular meals and foods that help anxiety may reduce symptoms. These foods include protein, complex carbohydrates, fresh fruits, and vegetables. Avoid simple carbohydrates or high-sugar foods.
4. Monitor your fluid intake: Be mindful of how much water you drink throughout the day. Staying hydrated can help stabilize mood, as dehydration affects emotional well-being. Also, avoid sugary drinks, caffeine, and alcohol.
5. Practice healthy sleep hygiene: Sleep and anxiety are closely linked, as overthinking, stressful thoughts, and rumination often contribute to insomnia. By improving sleep hygiene, individuals can relieve anxiety caused by a lack of sleep.
6. Seek psychoeducation: You gain a better sense of control by psychoeducating yourself about anxiety and its effects on the body and the mind. Identifying specific triggers provides you with the ability to plan for future stress.
7. Have a “game plan” in place: Approach stressful situations with a “self-rescue plan.” These techniques might include positive self-talk, mini-mindfulness, and grounding techniques for anxiety.
8. Practice breathing techniques: One of the quickest ways to quiet an anxious mind is through slow, deep breathing. Engaging in breathing exercises for anxiety before, during, and after a stressful situation can improve your ability to cope.
9. Try coloring: Many adult coloring books for anxiety are available to help calm your mind and body.
10. Yoga: Yoga can ease anxiety by incorporating specific movements, meditation, and breathing practices to promote calm and self-awareness. These practices provide an outlet for anxiety and stress.

When to Find Professional Help for Anxiety

Everyone experiences anxiety, usually as a response to stress. However, consider seeking professional support if anxiety symptoms interfere with normal daily functioning. Finding the right therapist takes courage, but taking the first step can offer relief. An online therapist directory can help you locate both in-person and online options. Some people find success on mental health apps, like Noom Mood, when managing anxiety.

Treatment for Anxiety

While anxiety-related blurry vision is inconvenient, treating the underlying issues can help prevent future occurrences. Like other symptoms of anxiety, prevention is preferable to treatment. Therapy can help you learn to recognize and respond to triggers, reducing their impacts on normal daily functioning.

Treatment options for anxiety may include:

• Cognitive behavioral therapy (CBT): CBT for anxiety can help individuals identify the negative thoughts, beliefs, or emotions that influence behavior. Replacing these unhelpful thoughts with positive alternatives can assist in symptom management.
• Dialectical behavior therapy (DBT): DBT for anxiety focuses on emotional regulation, distress tolerance, and mindfulness. Learning these skills can help individuals prepare for and cope with stress, reducing the likelihood of anxiety-induced vision changes or symptoms.
• Medication: For some people, anti-anxiety medications are the best choice. Various prescriptions are available, and individuals should consult a physician to determine which option suits their needs.
• Mindfulness-based stress reduction: MBSR is a highly structured program designed to reduce anxiety, stress, and depression. Practitioners engage in breathing practices, body scans, mindfulness, and meditation.
• Exposure therapy: Exposure therapy for anxiety gradually exposes individuals to triggers to reduce discomfort and distress. Clients practice strategies for managing anxiety as their confidence in handling anxiety increases.