TL;DR
While blurred vision might seem like a problem with your eyes, it can sometimes be linked to mental health.
If you’ve ever felt your sight go fuzzy during a panic attack or while feeling overwhelmed, you’re not alone. Keep reading to understand why it happens, how to spot the signs, and what you can do about it.
What is anxiety?
Anxiety is a normal reaction to stress. It becomes a problem when it starts affecting your daily life.
People with anxiety often experience symptoms that affect their body as much as their mind. Common physical symptoms include:
- Rapid heartbeat
- Chest tightness
- Shaking or trembling
- Sweating
- Dizziness or light-headedness
- Nausea
- Blurred vision
When your body goes into fight or flight mode, it can trigger changes in your breathing, heart rate, and blood pressure, all of which might lead to temporary changes in vision..
How anxiety affects your vision
Your body reacts quickly to stress. When anxiety kicks in, your nervous system gets ready to face danger. This stress response can have knock-on effects across the body, including your eyes.
Key reasons anxiety might cause blurred vision
1. Hyperventilation
Anxiety often causes people to breathe too fast or too shallowly. This is called hyperventilation. It reduces the amount of carbon dioxide in your blood, which can lead to:
- Dizziness
- Tingling
- Blurry or distorted vision
2. Increased adrenaline
When you’re anxious, your body releases adrenaline. This hormone can make your pupils dilate, change the pressure inside your eyes, and affect how well your eyes focus.
3. Muscle tension
Tension in the face, neck, and shoulders can affect the nerves around your eyes. This might make your vision feel strained or fuzzy, especially if you’re also grinding your teeth or clenching your jaw.
4. Dry eyes
Stress and anxiety can reduce how often you blink. Less blinking means drier eyes, which can lead to blurry or gritty vision.
When blurred vision is linked to anxiety
It’s not always easy to know if anxiety is behind your blurry vision. Here are some signs it might be:
- The blurriness comes and goes, especially during stressful moments.
- Your eyes are otherwise healthy and check-ups show no major issues.
- Other anxiety symptoms appear at the same time (like chest tightness or racing thoughts).
- Your vision improves once you feel calmer.
Is blurred vision from anxiety dangerous?
Blurred vision from anxiety is usually not harmful. However, if it’s happening regularly or lasting longer than a few minutes, it’s worth getting checked. It’s important to rule out other eye or neurological issues before assuming anxiety is the cause.
Don’t ignore your symptoms. Speak with a GP or eye specialist who can carry out the necessary checks.
How to manage anxiety-related blurred vision
You don’t have to put up with blurred vision every time anxiety strikes. Simple changes and healthy habits might help you feel more in control.
1. Focus on your breathing
Slowing down your breathing can reduce hyperventilation and ease symptoms. Try this:
- Breathe in slowly through your nose for 4 seconds.
- Hold your breath for 2 seconds.
- Breathe out gently through your mouth for 6 seconds.
- Repeat for a few minutes.
2. Blink more often
If you spend a lot of time staring at screens, you may not be blinking enough. Make a conscious effort to blink every few seconds, especially during work.
3. Stay hydrated and rested
Dehydration and lack of sleep can make anxiety symptoms worse including blurred vision. Aim to:
- Drink 6–8 glasses of water a day
- Get at least 7–9 hours of sleep a night
4. Try eye drops
If dry eyes are part of the problem, artificial tears from your local pharmacy may help. Always check with a pharmacist before using new eye products.
5. Limit screen time
Staring at a screen for too long can strain your eyes and make symptoms worse. Use the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds.
6. Seek mental health support
If anxiety is affecting your daily life, including your vision, consider talking to a therapist or mental health professional. Options include:
- Cognitive behavioural therapy (CBT)
- Online therapy platforms
- NHS talking therapies (IAPT services)
You can refer yourself for NHS therapy in most parts of England without needing to go through a GP.
When to see a doctor about blurred vision
Blurred vision may not always be caused by anxiety. You should speak to a medical professional if:
- Your blurred vision comes with pain, double vision, or flashing lights.
- It affects one eye only.
- It doesn’t improve after anxiety settles.
- You’re experiencing new or worsening symptoms.
In some cases, blurred vision could point to conditions like migraines, diabetes, high blood pressure, or a neurological issue. Always err on the side of caution and get a professional opinion
Clear sight starts with understanding
Anxiety can do strange things to your body, and blurred vision is one of them. Although it can be unsettling, this symptom is often temporary and manageable. Knowing what’s behind it can make it feel less frightening.
If you’ve noticed your vision becoming blurry during stressful times, take a step back, breathe, and check in with your body. And if you’re unsure, speak to a professional. Your vision is worth protecting, both physically and mentally.
