(Updated for International Stress Awareness Week 2025)
Stress is something we all experience, whether that is a demanding meeting, a deadline at work, sorting your children out for school, or a hectic family gathering at the weekend. In moderation, stress can be helpful, but too much can affect your overall wellbeing, including your eyes.
For International Stress Awareness Week 2025, we look at how stress, disrupted sleep and screen habits can impact your eyes, and what you can do to help protect your vision.
When the body is stressed, it releases adrenaline and cortisol. These hormones prepare us for fight or flight, but they can also put strain on the eyes, leading to visual changes such as blurred vision, twitching or dryness.
Most stress related eye symptoms are temporary and settle once stress levels reduce. However, if you experience persistent vision changes, pain, or sudden loss of sight, you should always seek advice from an eye care professional.
Other common stress related eye symptoms include:
Stress triggers the release of cortisol and adrenaline, which can increase the fluid pressure inside your eyes and restrict proper drainage.
Stress can make your pupils dilate and your nervous system more reactive, leading to increased sensitivity to light and glare.
Stress can cause eye twitching, known as lid myokymia, which happens when the muscles of the eyelid contract repeatedly due to fatigue or tension.
Tension and dilated pupils can temporarily affect your ability to focus clearly.
When stressed, you may stare at screens or focus intently on tasks without blinking enough, causing the eyes to become fatigued and dry.
Acute stress or anxiety can narrow your peripheral vision as your body focuses on perceived threats.
Stress affects tear production and can cause either dryness or excessive watering as an emotional response.
Chronic stress and raised blood pressure can make existing floaters more noticeable.
New research continues to show that long-term stress can play a role in developing or worsening eye diseases.
A 2025 review by Aragona and colleagues describes how oxidative stress, hormonal imbalance and inflammation contribute to dry eye disease, also known as DED. The TFOS DEWS II report from 2017 defines DED as a multifactorial disease of the ocular surface characterised by a loss of homeostasis of the tear film.
The TFOS Lifestyle Workshop Report (2023) further builds on this framework, highlighting how lifestyle and behavioural factors – including chronic stress, disrupted sleep, cosmetics use and screen exposure – can negatively affect tear film stability and ocular surface health.
In 2025, Li and colleagues also demonstrated that disrupted sleep and circadian rhythm, often caused by stress and evening screen use, can destabilise the tear film and worsen dry eye symptoms.
Chronic stress has also been linked to conditions such as central serous retinopathy and age-related macular degeneration.
Blue light from screens contributes to eye fatigue and can disturb your sleep wake cycle. Blue light lenses or anti-reflective coatings can help reduce glare, but the most effective solution is to limit screen exposure in the evenings.
Sunning: Sit comfortably in natural light and close your eyes for a few minutes to help release dopamine and relax your eye muscles.
Eye masks: Resting behind a soft eye mask teaches your brain that your eyes can relax.
Palming: Rub your hands together and gently cup them over your closed eyes to block out light and relieve tension.
Gentle eye exercises: Roll your eyes in circles, and look up, down and side to side to stretch the muscles around your eyes.
In our modern digital world, Miss Jane Olver introduces the Blue Light Ban (BLB) – a flexible approach to protecting your eyes and promoting rest. The ideal BLB means reducing or eliminating screens from 6.30 pm to 8 am, but even small steps make a difference.
Making it work for you:
While the older 20-20-20 rule still offers useful advice for those working at computers, the BLB encourages a lifestyle approach to eye care – one that values balance, rest and real-world connection.
Instead of scrolling before bed or checking your phone first thing in the morning, try these calming alternatives during your screen-free time:
The Blue Light Ban isn’t about perfection – it’s about being intentional with your screen time. Even reducing evening exposure a few nights a week allows your tear film to stabilise, your mind to rest and your sleep to improve. Small, consistent changes can transform your eye comfort and overall wellbeing.
Here are five simple, evidence-based ways to lower stress and protect your eyes:
Try a stress relieving superfood smoothie
If you want a healthy start to your day, try this calming chia berry smoothie. It is full of omega 3 and fibre to support both body and eye health.
Recipe:
Blend and enjoy, a small, mindful act to start your morning calmly.
Stress is an inevitable part of modern life, but it is important to recognise when it is affecting your eyes. While occasional twitching or blurred vision usually settles, persistent or worsening symptoms should not be ignored.
If you are experiencing ongoing dryness, discomfort or vision changes, Clinica London’s expert ophthalmologists can assess your tear film health and provide a personalised treatment plan.
Contact Clinica London today to book your consultation and take the first step towards healthier, happier eyes.
Stress is an inevitable part of modern life, but it’s important to recognise when it affects the health of your eyes. While occasional stress-related eye symptoms like twitching or blurred vision usually resolve on their own, persistent or worsening symptoms shouldn’t be ignored.
If you’re experiencing ongoing eye problems that you believe may be stress-related, or you are concerned about symptoms such as persistent blurred vision, eye pain, or changes in your sight, don’t hesitate to seek professional help. The expert team at Clinica London can assess your eye health, identify any underlying issues, and provide personalised care to protect your vision.
Contact Clinica London today to book your consultation and take the first step towards healthier, happier eyes.
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