Chrones, D., Martin, G. C., & Beeson, E. (2023). The Eyes and Emotion Regulation: Helpful Tips for Counselors. Journal of Mental Health Counseling, 45(1), 53–73.
Copyright 2023, American Mental Health Counselors Association
The Eyes and Emotion Regulation: Helpful Tips for Counselors
The eyes have long been associated with the brain as a way to communicate between the external world and internal working consciousness of the mind (Carvalho et al., 2015). In fact, the retinas are entirely made up of brain tissue, which further substantiates the eye as integral to understanding the full potential of the brain and nervous system (Berry et al., 2008; Wolf et al., 2021; Zelinsky, 2010). It is important for counselors to have useful, current information about the eyes and their relationship to the nervous system, emotion regulation (ER), emotion suppression (ES), psychopathology, assessment, diagnosis, and treatment planning, as well as information on interventions that use eye movements and contraindications of their use. This article presents that information, as well as tips on how to incorporate such learnings into counselors’ daily practice with clients.
Physiological Processes Related to the Eye
Age-old sayings indicate that the eye is the window into the soul, or a glimpse into the brain. This is anatomically true, as the retinas themselves are entirely made of brain tissue (Berry et al., 2008; Wolf et al., 2021; Zelinsky, 2010). The eyes and optic nerves are pressed out of the brain in the first 3 months of human gestation, and the eyes later reestablish connection to the brain via the optic nerves, which are also made of brain tissue (Berry et al., 2008). Research demonstrating the relationship between the eye, eye movements, and physiological processes, such as breathing and heart rate, via the brain, dates back several decades (Aserinsky & Kleitman, 1953; Hustmyer & Burdick, 1965). The eye impacts physiological processes through visual means (Chrobok et al., 2017; Küller et al., 2009; McCormick & Bal, 1997; Sherman & Guillery, 2002) and in non-vision-related ways (Gronfier, 2013; Ma & Morrison, 2020; Ospri et al., 2017; Varadarajan & Huberman, 2018).
When most people think of the eyes, they think strictly of central eyesight. There are two additional types of routes light takes after entering the eye, between the retina and numerous parts of the brain: (1) routes that are visual, but not part of central eyesight, and (2) routes that are non-visual. Specifically, the former are peripheral-vision pathways, which, among other things, allow for orientation of the body (Zelinsky, 2010), and the latter are non-visual pathways, which include pathways between retina and limbic system (Csáki et al., 2015; Köves et al., 2016; Vereczki et al., 2006; Zelinsky, 2010).
It is helpful to understand basic information about natural eye movements to have context on how the eye is related to the brain and nervous system in both visual and non-visual ways. There are four different types of eye movements that occur naturally: saccadic, smooth-pursuit, vergence, and vestibulo-ocular eye movements (Purves et al., 2018. Saccadic eye movements are sudden changes in gaze that can be voluntary or involuntary. Smooth-pursuit eye movements are slower, voluntary movements that strictly allow the eyes to follow a moving object. Vergence eye movements allow the eyes to change focus based on changes in distance of the object observed. Vestibulo-ocular eye movements account for changes in the position of the head (Purves et al., 2018).
The Eye and the Autonomic Nervous System
Vision makes up a large part of the brain’s activity; approximately 30% of the brain is used for vision (Ben-Ari & Mondada, 2018). Eye movements are the result of orchestrated work involving nearly every part of the brain (Shaikh & Zee, 2018; Shishido et al., 2019). All visual functions of the eye occur through the optic nerve (Zelinsky, 2010), and vision is connected to the autonomic nervous system (ANS), by way of the brain, through the optic nerve (Chrobok et al., 2017; Küller et al., 2009). Research shows a strong link between accommodation (the vergence eye movements of focusing and unfocusing the eyes) and the sympathetic and parasympathetic actions of the ANS (Chen et al., 2003; Dukhayer et al., 2020). In fact, subjects with increased sympathetic muscle tone show faster constriction of the pupil—and faster focusing—than subjects with balanced ANS or increased parasympathetic muscle tone (Dukhayer et al., 2020). It is important to note eye focusing is something that occurs in times of stress, whether the danger is real or imagined. A fast way to manage ANS arousal using vision is through unfocusing the eyes until the field of vision is widened rather than restricted and narrow (Huberman, 2021). This is because difficult situations cause the muscles and mechanics of the eyes to change, the visual field to tighten, and focus to fixate at one depth (Huberman, 2021). During an interview, Huberman noted this triggers the sympathetic nervous system and prepares the body to take action, which may not always be an actual requirement of the situation. Unfocusing the eyes overrides this sympathetic nervous system response and is a useful way to calm the sympathetic nervous system (Wapner, 2020). This is a direct way to overcome the “tunnel vision” that occurs as a common symptom of trauma, panic, and other diagnoses. Therefore, counselors can lead their clients in the simple exercise of relaxing the eyes, unfocusing vision, and widening the field of vision to relax the ANS. This can take the form of an eye exercise that can be taught as a guided meditation but takes just a few seconds to do in clients’ daily lives. The counselor invites clients to stare at one spot at the midpoint of their field of vision, unfocus their vision, blink as needed, notice they can see things in the periphery of their field of vision without moving their eyes, and finally, pay attention to how their body and nervous system relax as they see things in the periphery without moving their eyes. The guided meditation the counselor uses to teach the eye exercise is soothing to clients’ nervous system, as is the actual eye exercise itself. The exercise can be done by clients anywhere, at almost any time, usually without others noticing.
The eye is also connected to the ANS in non-visual ways (Berson et al., 2002; Gronfier, 2013; Hattar et al., 2006; Ospri et al., 2017; Varadarajan & Huberman, 2018). For example, light from the eye reaches and activates the suprachiasmatic nucleus (SCN) in the hypothalamus through a channel unrelated to the formation of images (Fernandez et al., 2018; Gronfier, 2013; Ma & Morrison, 2020; Ospri et al., 2017; Varadarajan & Huberman, 2018). This is also true for sightless people (Ospri et al., 2017). The SCN is the body’s master clock that regulates circadian rhythms, melatonin production, arousal, and other neuroendocrine functions; it also impacts mood disorders (Fernandez et al., 2018; Gronfier, 2013; Ma & Morrison, 2020; Ospri et al., 2017).
Research shows the eyes can be used to help reset the SCN; increase the efficiency of dopamine use; manage pain tolerance; and improve mood, learning, recall, and metabolism (Fernandez et al., 2018; Huberman, 2021; Ospri et al., 2017)… Read the entire article: The Eyes and Emotion Regulation–Helpful Tips for Counselors
Copyright 2023, American Mental Health Counselors Association
Share this story
Chrones Counseling uses therapy and the most innovative techniques and exercises, to enable you to calm your own nervous system, learn how to regulate your emotions, and create new and better ways of approaching and living life. Find information and tips here at our blog.
