Have you ever found yourself with a twitching eye after a vacation trip? Muscle fasciculation in the eye, commonly known as an eye twitch, is typically caused by involuntary contractions of the muscles around the eyelid. This condition is usually gentle and temporary but can be bothersome. A twitching eye can be one of the many signals of stress response. Daily, we deal with different stressors, from small to large. What do we consider a stressor? A stressor is anything that causes you to have a stress response, and the causes can vary for each person. While many people relax during vacations, some vacations can cause stress, especially if traveling alone to a destination you have never been to.

Here are some common causes and factors that might contribute to stress.
• Noise
• Crowds
• Financial problems
• Things breaking in the house or car.
• Arguments with family, friends, or co-workers
• Marriage/ Divorce
• Death
• The birth of a child
• Public Speaking
• Many other things can be added to the list.

When stressed, the brain secretes various hormones that cause physical changes. Heart rate, blood pressure, and breathing increase, in an emergency, this is good because our fight-a-flight response is being activated, but most of our stress is not related to physical danger. A long period in this state is not healthy for our bodies. If you ever find yourself with a twitching eye you might be experiencing a high level of stress, maybe lack of sleep, or too much caffeine.

Try the following exercise to help calm your mind and body.

Deep breathing

Deep breathing exercise involves inhaling deeply through the nose, allowing the abdomen to expand, holding the breath for a few seconds, and then exhaling slowly through the mouth. This practice helps calm the mind, reduce stress, and improve overall relaxation.

Progressive muscle relaxation

Progressive muscle relaxation involves tensing and then slowly relaxing each muscle group in the body, starting from the feet, and moving up to the head. This technique helps reduce physical tension and promote overall relaxation.

Meditation

Meditation is a practice where an individual uses techniques like mindfulness, focusing on a particular object, thought, or activity, to train attention and awareness, achieving a mentally clear and emotionally calm state. Meditating for ten to fifteen minutes helps with anxiety and stress by promoting relaxation, enhancing mindfulness, and reducing negative thought patterns. It calms the mind, lowers levels of the stress hormone cortisol, and improves emotional regulation, leading to a greater sense of well-being and reduced anxiety symptoms.

Self-Care

Self-care involves intentional actions to maintain and enhance one’s physical, mental, and emotional well-being. It includes regular exercise, healthy eating, adequate sleep, and engaging in hobbies. By prioritizing self-care, individuals can reduce stress and improve overall quality of life. Effective self-care also involves setting boundaries, seeking needed support, and making time for relaxation and enjoyment. Take time for a bubble bath, facial, massage, or class you enjoy.

For more information on Health & Wellness topics, contact UF IFAS Extension Seminole County Family Consumer Sciences Agent Wanda Adorno at walynch@ufl.edu or 407-923-7744.

Reference

Stress management program by Dr.Radunovich, Heidi

The American Phycological Association

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