How Stress Affects Your Eyes

As the saying “the eyes are the window to the soul” implies, there have always been speculations about the connection between the eye and our minds. It’s believed that stress causes the eye to either rapidly move or tense up.

Feeling Dizzy

According to one study targeting university students, when students were asked to do quick calculations continually, their eye movements increased in horizontal movement. This could imply that when we are concentrating on a fixed situation, we actually do feel dizzy. Rapid eye movement requires eye muscle activity, which in turn can strain the eyes.

Tense Eyes

The autonomic nervous system in our body greatly impacts our mental wellbeing. The sympathetic division keeps us active, preparing for fight or flight reactions, while the parasympathetic division restores the body to a state of calm. Our mental balance is sustained through these two divisions working in harmony. An off-balance state of an autonomic nervous system will affect the mental and physical in some way.

Continual long hours of work keeps the sympathetic nerves active over a long period of time. This creates a tense and nervous body.

It’s not rare to find ourselves staring into our smartphones or TV when we’re feeling down, yet we need to rest our eyes if they feel tense. Tense eyes are a sign of low blood circulation and this can lead to the eyes feeling more strained.

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How to Recover From Eye Strain

Whether the cause is mental or physical, the best way to fix eye strain is to relax and not use the eyes. Reading a book or watching TV can be relaxing, but we recommend the following activities for eye strain issues:

1. Rest The Eyes

First and foremost, rest your eyes. Rest gives the strained eyes the ability to recover.

You can do this by getting adequate sleep at night. Sleep allows the eyes to physically rest while letting the parasympathetic nervous system work for the body to restore itself. Even if a huge load of stress disrupts our whole nervous system, sleeping should help recover both the mind and body.

Another method to try is limiting the usage of smartphones and TV. Screens on electronic devices emit “blue light” known to keep our eyes in hyper-focus while disrupting the body from going into a deep sleep state. It’s impossible to completely cut usage of electronic devices, but we can ease the harmful effects by limiting electronics one hour before bed or by using glasses that cut out the blue UV rays.

2. Look Far Away

Looking far out into the distance helps the eye muscles relax. If you’re constantly looking at a screen for work, make sure to look out the window from time to time. Some urban environments make it difficult to access long distant views, but just looking afar while walking will help with eye strain. A relaxing walk can help uplift our moods too!

3. Eye Hydration

Dry eyes can cause eye strain. When eye muscle movement becomes strenuous, our eyes become dry and strained. An easy way to fix this is by hydrating the eyes with eye drops or pressing pressure points around the eyes.

Other methods to try:

• Set computer screens lower than eye level – looking down makes it easier for the eyes to blink which helps with eye hydration
• Use a humidifier in the room and set the humidity to 60%
• Try conscious blinking throughout the day – we forget to blink when we’re focused
• Drink lots of water and keep the body hydrated
• Watch movies or read books that make you cry

You don’t have to make drastic changes to hydrate your eyes. Small conscious changes can make a big difference.

Fixing Strained Eyes Fixes Other Issues

If your eyes feel strained, it could be because of your mental state. Our physical and mental response to any given situation can be complex, so fixing a simple eye strain issue can lead to solving other issues surrounding us.
If our eyes are the window to the soul, let’s make sure we keep them healthy to reflect our beautiful souls!

References:

MATSUDA, N., OKADA, A., & YAMASHITA, K. (2007). Visual Task and Mental Load Influence on Eye Movement. The Japanese Journal of Ergonomics, 43, 334–335. https://doi.org/10.5100/jje.43.2Supplement_334

Tamura, A., & Ostuka, H. (1989). Urban Greenery and It’s Effects on Mental Wellbeing. Technical Report on Noise Pollution, 13(5), 12–16. https://doi.org/10.11372/souonseigyo1977.13.252

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What is a Routine?

A routine is “a mode of behavior acquired through repeated experiences, readily reproduced in similar situations, and a way of feeling and thinking that prepares for those actions”. In other words, it’s the capability to work on a particular action persistently without strain.

Why Are We Resistant to Routine Changes?

If we’ve never played soccer before, there are many obstacles to overcome before it becomes a part of our routine. We need to first learn the skills, prepare equipment, and find an appropriate playfield. It’s difficult to make a habit of something that requires a certain set of conditions like this.

There are several other factors that make daily routines and habits difficult to stick to.

• Lack of enjoyment
• Having trouble concentrating and getting distracted
• Lack of motivation to continue because there’s no goal or end in sight
• Feeling as if there’s little return for the time and effort you put in

Once any of the above points are felt, most people struggle to continue with their new routine, resulting in failure.

Mental Health Benefits of A Routine Walk

Walking is a great way to get started without the need for equipment or space. It’s an activity that anyone can get into, at any time. The following are the benefits of making daily walks a part of your life.

1. A Change of Pace

Daily walks can serve as a change of pace in your day. According to one study, members of all ages and genders recognize exercise as being fun, helpful in relieving mental stress, and increasing concentration. Try to enjoy the scenery of the walk and avoid looking at your phone during walks. It could lead to new discoveries in your own neighborhood and bring mental clarity to some thoughts.

2. Making Friends

A walk can be a great opportunity to create connections with others. Once daily walks become a habit, you might find people who appear around your route at a similar time. You may end up forming friendships and more acquaintances by saying “hi” along the way. This will raise our spirits and sense of community, creating a positive effect on our mental health.

3. Getting in Shape

Routine walks create confidence. Walking is a form of exercise; inevitably, regular walks will help us get in better shape. As society becomes more convenient giving us fewer excuses to leave the house, it’s much easier to gain weight. This can lead to stress and a decrease in self-confidence. Regular walks can help burn calories, form healthier muscles, and boost self-confidence, all aiding to better health.

How to Make Walking a Habit

Even after we understand the positive benefits, it’s still a challenge to create healthy habits. This is especially true for people who do not already exercise on a regular basis. Here are some tips on how to make walking a habit.

1. Never Push Too Hard

Try to find a “purpose”, but don’t set too many strict “goals.” To form any routine habit, it is important to hold a purpose. The purpose will determine the walking course, speed, and method of walking. A person who wants to experience joy through new discoveries within their neighborhood and interacting with people would have a different kind of walk from someone who wants to get in shape and work on self-confidence.

Be mindful not to set goals that are too specific. For example, committing to goals like setting how many “hours/miles every day” can actually be counterproductive. High goals set from the beginning can lead to high pressure, stress, and failure to form a habit. Start small in setting specific goals. For instance, a goal like, “I will enjoy my walk every day,” is a great simple place to start.

2. Have a Walking Buddy

The best way to make walking a habit is to work on it with a friend. One of the appeals of walking is that we can start on our own right away. However, for some people, walking alone is not enjoyable enough to form a habit.

Try forming a group of friends to walk with or find a walking buddy. When we have someone walk together with us, it becomes a more social habit that’s easier to adapt without a struggle. Additionally, communicating with others while exercising brightens our mood and will excite us towards the next walking session!

Regular Walks for a Healthy Mind

If you are in a mental rut, regular walks are excellent in turning your mental health around. Adaptation of the habit may not be immediate and challenging if we don’t exercise regularly. The key is to have a solid purpose and to work with buddies to make it an enjoyable habit.

Go for a walk today and see if you can make it part of a self-care routine!

Looking to improve your mental health? Try the SELF MIND app for a FREE trial!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Izumi, T. (2001). Application of Behavior Analysis to Lifestyle Improvement: A Study on Habit Formation of Walking Exercise. The Bulletin of the Graduate School of Social and Cultural Studies Nihon University (2), 212-221.

Miyamoto, M. (2016). Mental Health and Life Habits: Lifestyle-Related Diseases as a Mental Dysfunction. Journal of the Japan Academy for Health Behavioral Science, 31(1), 13-21.

Ohara, S., & Matsushita, T. (2015). Research on Habituation and Continuation of Exercise and Sports. Bulletin of Aichi Institute of Technology (50), 58-70.

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Stress: The Enemy of Weight Loss

We secrete a hormone called “Cortisol” when we feel stressed. The higher cortisol levels there are, the more visceral fat we store in our bodies. Higher cortisol also decreases the amount of growth hormone in our bodies, makes it hard to build muscles, lowers the metabolism, which overall creates difficulty to lose weight.

At the same time, stress makes us want to indulge in bad habits such as overeating, smoking, binge drinking, and staying up late. Stress is a big factor in whether or not we can succeed in achieving our weight loss goals.

Effective Stress-Relief Activities

The following activities are known to help with stress:

• Spend time to relax
• Laugh from your heart
• Get quality sleep
• Concentrate on an activity
• Get adequate exercise

When we carry stress our hearts are being weighed down. Every person has a different level of stress resilience and there’s no one answer in how to resolve it. What’s most important is that we have ways to keep our distance from our stress source.

Dancing is gaining attention as it checks off many of the points above.

The Benefits of Dance for Weight Loss

There are many types of dancing from competitive dancing to casual fun dances for weight loss. The dances we will mention here are anything short enough to practice within 5-10 minutes.

The following are the benefits we gain from dancing:

A Stress Reliever

According to studies of dance movement therapy, participating in expressive and communicative body movements with others creates a sense of safety and stress relief. By letting go of stress, our mental capacity becomes better prepped for taking on the challenges of a weight loss journey.

A Fun and Painless Way to Exercise

There is a unit called “MET” that measures exercise intensity based on our oxygen consumption. Our inactive resting state is measured at 1 MET and we can measure our activity intensity by MET units to figure out a metabolic rate.

For example, jogging is 7 METs, tennis is 6 METs. Every activity has a MET measurement. The higher the MET is, the more calories are burned in the same amount of time spent on it.

Dancing, which can be categorized as aerobic exercise, is about 8 METs. This is a higher MET than jogging. If the usual exercise of weight lifting and running seems stressful, dancing could be a great way to exercise in a fun and painless way.

Infinite Variations to Try

When we’re trying to lose weight, oftentimes our diet and exercise can become repetitive and mundane. That alone can be a cause of stress. However, dancing is a great way to switch up your mood!

To dance, we need music, and this can easily bring our mood to a high. What makes dancing unique is its variety in the types of dance movements. From hip-hop, ballet, jazz, salsa, ballroom, dubstep, or just freely dancing however you feel, dance has so many means of expression. This also why Zumba has gained popularity as an exercise.

If repeating the same kind of dance bores you to the point of stress, there’s no need to continue. You can always try different styles of movements to keep things interesting.

Dance for Stress Relief and Weight Loss

Weight loss exercises are only effective when we continue them, but it can also become painful and stressful to do the same movements every day. Stress is the enemy in achieving weight loss goals.

Therefore, dancing is an excellent way to relieve stress, get exercise, and refresh our mood. We hope you find a fun dance to incorporate as part of your exercise routine so that you can combat stress while trying to lose weight.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：
Clements, A. (2020, August 12). How Laughter Can Relieve Stress + Ideas to Laugh it Off. University of St. Augustine for Health Sciences. https://www.usa.edu/blog/how-laughter-can-relieve-stress/

Jeong, Y. J., Hong, S. C., Lee, M. S., Park, M. C., Kim, Y. K., & Suh, C. M. (2005). Dance Movement Therapy Improves Emotinal Responses and Modulates Neurohormones in Adolescents with Mild Depression. International Journal of Neuroscience, 115(12), 1711–1720. https://doi.org/10.1080/00207450590958574

Koch, S. C., Riege, R. F. F., Tisborn, K., Biondo, J., Martin, L., & Beelmann, A. (2019). Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes. A Meta-Analysis Update. Frontiers in Psychology, 10, NA. https://doi.org/10.3389/fpsyg.2019.01806

Miyachi, M. (2019). Physical activity, METs, and energy expenditure. Nippon Shokuhin Kagaku Kogaku Kaishi, 66(2), 57. https://doi.org/10.3136/nskkk.66.57

Physical Activity Guidelines Resources. (2020). American College of Sports Medicine. https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines

Tamashiro, K. L. K. (2011). Metabolic syndrome: links to social stress and socioeconomic status. Annals of the New York Academy of Sciences, 1231(1), 46–55. https://doi.org/10.1111/j.1749-6632.2011.06134.x

Tsujimoto, H., Yamada, K., & Morioka, I. (2013). Experience of Weight Loss and Its Related Factors of Thin Females Who Still Wished to Lose Weight among Junior High School Students. Nippon Eiseigaku Zasshi (Japanese Journal of Hygiene), 68(3), 197–206. https://doi.org/10.1265/jjh.68.197

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Nutrition for the Soul

The food we eat provides us with the nutrients we need for our daily activities. But did you know that our heart needs these nutritions as much as our bodies? There are a number of nutrients that are very helpful for the prevention and treatment of mental disorders. Various studies have proven that diet has a strong impact on physical health as well as our mental health.

The Hidden Benefits of a Traditional Diet

In Japan, a traditional meal is typically governed by the “one soup and three side dishes” rule. This means that the meal would consist of one staple food (usually rice), one soup dish (usually miso-soup), and three other small portioned side dishes that may include grilled fish, pickled vegetables, tofu, eggs, or fermented beans (known in Japanese as natto). People who are not familiar with the culture may think that this is an awful lot of separate small dishes for one meal, but the “one soup and three side dishes” rule allows the Japanese to maintain a delicious and well-balanced diet.

Another traditionally healthy food option is the Mediterranian diet from Italy, Spain, and Greece. It is characterized by recipes that are rich in beans and tomatoes. Experiments were done to see how additional mixed nuts and olive oil in these Mediterranean diets influence the body and mind. Researchers conducted this experiment across various regions of Europe. Type II diabetics that added mixed nuts to the traditional diet had a 41% lower risk of developing depression. Individuals who have depression tend to experience mild inflammation and a disturbance of metabolism. Vegetables, legumes, fish, and red wine, which are all abundant in the Mediterranean diet, serves as one form of protection through their antioxidant properties.

Berries Help Prevent Depression

Berries, a food option served in Norwegian and Finnish cuisine, offer healthy benefits despite being such small fruits. Berries such as raspberries, blueberries, and lingonberries are packed with polyphenols, which are rich in antioxidants. These antioxidants firmly lower inflammatory markers that increase when depressed. These sweet and pleasantly sour fruits not only taste great but also support a healthy mind!

If there is room for improvement in your current diet, adopting a few of the above-mentioned diets can assist your mental well-being.

The Effects of Chewing

As mentioned earlier in the discussion of nutrients, the state of our body is deeply connected to the health of our minds. The act of “chewing” that accompanies eating also has a very positive effect. A lot of research has been done on the relationship between chewing and brain hormone secretion. When a person feels psychological stress, the brain produces an excess of dopamine, which causes anxiety, fear, and other unpleasant symptoms. Chewing thoroughly during a meal dramatically increases blood flow to parts of the brain, releasing a hormone called CCK-8. This hormone reduces the effects of dopamine and reduces the feelings of fear and restlessness. This hormone also has a memory-enhancing effect.

If you want to reap the mental benefits of chewing without increasing your calorie intake, gum is the way to go. It’s gentle on your teeth and can help you fight drowsiness. It’s a great item to carry when you feel anxious or sleepy during the day.

Happy Eating with Healthy Food Options !

Eating is an essential part of our lives, and cooking has been studied since ancient times to make food more enjoyable. This article has talked about the benefits of food from a scientific perspective, but at the end of the day, there is nothing greater than the pleasure of eating delicious foods. Cooking is a well-established hobby that can be practiced every day. We can really get into the details of quality ingredients to the seasoning preferred or figuring the best methods to prepare a dish. With fewer means of entertainment during this pandemic, cooking is a great hobby choice to begin.

This article mentioned how diet can be beneficial to our minds in various ways. We can all aim for a healthier diet to make our lives a little more colorful while we keep indoors.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference:
Funakoshi, M. (1996) Mastication and Mental Health. Journal of Japanese Society for Mastication Science and Health Promotion, 6(1), 35-38. doi: 10.14858/soshaku1991.6.35

Matsuoka, Y., & Hamazaki, K. (2016) Considering Mental Health from the Viewpoint of Diet: The Role and Possibilities of Nutritional Psychiatry. The Japanese Society of Psychiatry and Neurology, 118(12), 880-894.

Yasuhiro, N., Kishio, S., & Funakoshi, M. (1993). Effect of gum chewing on arousal in a self-reported psychologicall test. Journal of Japanese Society for Mastication Science and Health Promotion, 3(1), 23-26. doi: 10.14858/soshaku1991.3.23

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Exercise in the Evening for Better Sleep

A study of 99 patients with depression in the United States showed improvement in their depressive state after they had done an hour of exercise, aerobic or anaerobic, 3 times a week in a duration of 8 weeks. Although transient (one day only) exercise did not have much effect on stress relief, people with regular exercise habits had a lot of deep sleep, so-called non-REM sleep.

How and when we do our exercises matters for good sleep. In general, sleepiness occurs strongly when our body temperature begins to drop. Elevated body temperatures gradually fall for a few hours after exercising, and the amount of melatonin, a hormone that controls the sleep cycle, increases at night. The synergistic effects of physical activity and our biological rhythm makes it easier to sleep when we exercise in the evenings. In other words, exercise later in the day can act as an effective stress-reliever. However, experts do not recommend exercising right before bed, as it can cause physical stress. Excessive exercise is also counterproductive because the sympathetic nerve becomes stimulated and excited. As for the appropriate kind of exercise, experts recommend jogging and fast walking for moderate exercise that is effective for stress relief. Soaking in a lukewarm bath is also adequate.

Sleep Deprivation Leads to Mental Crisis?

There seems to be a very strong relationship between sleep deprivation and depressive symptoms. In Finland, a survey of 40,791 non-depressive individuals found that those who experience insomnia more than five nights a week were more likely to develop depression. Experts generally recommend adults to sleep about 7 hours a day. Shorter or longer sleep tends to result in higher mortality rates over the course of 6 years. Chronic sleep deprivation can interfere with our daily well-being through symptoms of constant fatigue, lack of focus, and increased irritation. It’s very important to encourage healthy sleeping habits and moderate exercise for stress relief.

Fun Exercise Improves Brain Function

According to recent research, excessive stress causes thinning of the hippocampus, a part of the brain which can lead to various mental disorders. On the other hand, animal studies have also shown that spontaneous exercise promotes the growth of hippocampal nerve cells while reducing depression, thereby acting as a stress-reliever. Other studies demonstrate that forced activities do not promote hippocampal nerve cell growth as much as willing activities.

17 people answered a survey after they had exercised for 1 hour, once a week. Most people who found the lesson enjoyable had a higher tendency towards improved mental health. Hip-hop dance classes had a particularly high satisfaction rate. Perhaps the participants enjoyed it because they could do their best within a reasonable range by using the basic steps of hip-hop dancing. In order for physical activity to act as an effective stress-reliever, it’s important to exercise with interest rather than being forced to do it.

Incorporate a Little Exercise Into Your Daily Life

Disability-adjusted life years (DALYs) is the summary measure used by the WHO to indicate the overall burden of diseases. Since 2004, unipolar depressive disorder is now the 3rd burden of diseases globally. It’s even projected to become the leading cause of DALYs by 2030. Anyone can develop depression. Working out potentially improves sleep and creates positive change for both our mental and physical well-being. We can say that exercise is an effective means of self-care and stress relief. (Figure 1)

The development of transportation and the internet has made human life more and more convenient. However, as technology develops, we have fewer opportunities to demonstrate our fundamental motor ability. Therefore, it is vital to actively move our bodies. Try some light stretching if you are busy, or try walking a little bit further if you aren’t good at exercise. Regardless of your skill level or intensity of activity, exercise is one of the best natural stress-relievers. The sum of these small efforts will surely help improve your general health in the long term.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

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References：

Uchida S., Ganeko M., Shioda K., Takeda N., Umezawa J., Tashiro S., Sato D., Abe T.,(2011).Introduction of Exercise for Depression Prevention in Company Workers Japanese Society of Psychosomatic Medicine, 52, 718-725.

Yoshimoto, Y., Akezaki, Y., Nomura, T., Sato, A. Effects of Therapeutic Exercise Combined with a Behavioral Science Approach for the Treatment of Patients with Mental Disorders.(2009).Japanese Physical Therapy Association, 36(5), 287-294 https://doi.org/10.15063/rigaku.KJ00005654287

Sensui, H., Nagamatsu, T., Ihara, K., Nakagawa, M.(2009).Exercise Therapy for Recovering Psychiatric Patients : A Preliminary Study.Bulletin of the Physical Fitness Research Institute, No.107, 15-22.

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