5 Best Ways to Stop Excessive Blinking Habit

Blinking is a fascinating reflex. It’s something your body does automatically, without you even having to think about it. But you can also blink on demand.

Have you noticed that your blink rate rises during speaking, anxiety, or pain and falls during reading or when you feel a potential threat?

Normal blinking is a natural and necessary function of the eyelids to keep the eyes lubricated and protected, but excessive blinking can be disruptive and concerning.

Living with an excessive blinking habit can be challenging, but the good news is that in this blog, I will explore practical ways to help you stop it.

What is Excessive Blinking?

Blinking is a reflex action controlled by the nervous system. It helps to moisturize the eyes and remove irritants. Normal blinking typically occurs 15 to 20 times per minute.

Excessive blinking is a condition characterized by involuntary, repetitive blinking movements that occur at a rate higher than usual. Individuals with excessive blinking may blink far more frequently, often in rapid succession or clusters.

Why do we blink?

Blinking serves several vital functions in maintaining your eye’s health and visual clarity. Blinking habit perform the following:

1. Moisturizing your Eyes

One of the primary functions of blinking is to moisturize your eyes. Each time you blink, tears spread evenly across the surface of the eye, keeping it moist and preventing dryness.

2. Removing Irritants

Blinking habit helps to remove dust, debris, and other foreign particles from the surface of your eyes. When something irritates your eyes, blinking helps to sweep away these irritants and prevent them from causing damage or discomfort.

3. Spreading Tear Film

Tears form a thin film over the surface of the eye, known as the tear film, which helps to maintain optical clarity and smooth out irregularities on the cornea.

4. Protecting the Cornea

The cornea plays a crucial role in focusing light onto the retina. Blinking helps to protect the cornea by spreading tears over its surface, providing lubrication, and shielding it from damage.

Causes of Excessive Blinking Habit

Various factors, both physical and psychological, can trigger excessive blinking. Understanding these causes is crucial for stopping the habit.

1.      Eye irritation

When the eyes detect irritants or foreign particles on the surface, the body’s natural response is to blink rapidly and involuntarily. This helps to sweep away the irritants and protect the eyes from potential harm or damage.

Various environmental factors and substances can irritate the eyes, leading to excessive blinking habits. These irritants may include

• Dust, pollen, smoke, air pollution, and harsh chemicals
• Allergens present in the surrounding environment
• Scratch on the outside of your eye
• Trichiasis (Ingrown eyelash)
• Conjunctivitis (Pink eye)
• Inflammation of your iris
• Blepharitis (Inflammation of eyelid)

2.      Dry Eyes

One common cause of excessive blinking habit is dry eye syndrome, a condition characterized by insufficient tear production or poor tear quality.

When the eyes are not adequately lubricated, the body may respond by increasing the frequency of blinking to compensate for the lack of moisture.

3.      Eye Strain

Prolonged periods of focusing on one thing, such as digital screens, reading, or engaging in visually intensive activities, can strain the eye muscles and lead to excessive blinking.

This phenomenon, known as computer vision syndrome, often results in symptoms such as

• Eye fatigue
• Discomfort
• Excessive blinking.

4.      Stress and Anxiety

Psychological factors such as stress, anxiety, or tension can also contribute to excessive blinking habits.

When you experience heightened emotional states, the body’s natural response may involve increased muscle tension, including the muscles surrounding the eyes. This tension can manifest as involuntary blinking.

5.      Underlying Medical Conditions

In some cases, excessive blinking may be a symptom of underlying medical conditions such as Tourette syndrome, Parkinson’s disease, or neurological disorders affecting the brain’s control over muscle movements. However, according to AAPOs, excessive blinking is very rarely a symptom of an undiagnosed neurologic disorder.

6.      Habitual Behaviors

In certain instances, excessive blinking may become a habitual behavior or tic. Excessive blinking may become a habit after starting from one of the causes discussed above.

Just like breaking hand to mouth habit, this habit also requires awareness and conscious effort to retrain the brain and interrupt the automatic blinking cycle.

Techniques such as habit reversal therapy, cognitive-behavioral therapy, or mindfulness-based interventions can be effective in addressing excessive blinking habits and promoting healthier eye habits.

Ways to Stop Excessive Blinking Habit

As discussed above, excessive blinking can be triggered by various factors, such as eye irritation, eye strain, stress and anxiety, habit formation, or underlying medical conditions.

Depending on the causes, excessive blinking habit may resolve on its own or may require treatment.

When excessive blinking is the only symptom, and no reason is detected, your doctor will usually wait and watch what occurs in the coming weeks or months. Most likely, it will have resolved on its own by the time you see your doctor.

Excessive blinking does not always resolve itself. However, after consulting with your doctor, a treatable problem may become more apparent.

Here are the effective ways you can follow to stop excessive blinking habits.

1.      Identify Triggers

The first step in stopping excessive blinking habits is to identify the triggers that cause the behavior.

Your doctor (an Ophthalmologist) can identify the trigger by looking into your eyes for conditions like Pink eye, inflammation of the iris, inflammation of the eyelid, etc.

You can also identify the triggers by keeping a journal to track when and where excessive blinking occurs, noting any patterns or situations that seem to intensify the habit.

2.      Ensure Proper Eye Hygiene

Maintain proper eye hygiene by keeping the eyes clean and moisturized. Treat the following to stop the excessive blinking habit.

a)      Eye Irritation

Different ways to stop eye irritation are:

• Use lubricating eye drops to provide additional moisture to the eyes.
• Applying a warm compress to the eyes can help unclog blocked oil glands and improve tear film quality.
• In some cases, cold compresses may be more effective for reducing inflammation and soothing irritated eyes.
• Identify and avoid allergens whenever possible.
• If eye irritation is caused by allergies, antihistamine eye drops can help relieve symptoms.
• Use a gentle eyelid cleanser or warm water and a clean cloth to clean the eyelids gently.

b)      Eye Strain

The treatment of eye strain involves a combination of preventative measures, lifestyle adjustments, and medical interventions. Here are some effective treatments for eye strain:

• Give your eyes a break. Take frequent breaks from activities that require prolonged focus, such as reading, using digital screens, or driving. Follow the 20-20-20 rule: every 20 minutes, look away from your screen and focus on something 20 feet away for at least 20 seconds to relax your eye muscles.
• Ensure proper lighting to reduce eye strain.
• Position your computer screen or digital device at eye level and a comfortable distance.

3.      Practice Relaxation Techniques

Several relaxation techniques can help you stop an excessive blinking habit by reducing stress, tension, and anxiety. Here are some effective relaxation techniques:

• Practice deep breathing exercises to calm the mind and relax the body.
• Visualize yourself in a calm and peaceful environment.
• Practice mindfulness meditation to cultivate present-moment awareness and reduce stress.
• Use non habit-forming anxiety medications to treat anxiety.
• Engage in gentle yoga poses and stretching exercises to release tension from the body.

4.      Seek Professional Help

If the excessive blinking habit persists despite self-help strategies, consider seeking professional help from a healthcare provider or eye specialist. They can evaluate underlying causes and recommend appropriate treatments or interventions, such as cognitive-behavioral therapy or medication.

5.      Stay Consistent and Patient

Some people are curious about how many days it takes to break a habit. Breaking a habit takes time and effort, so be patient with yourself or your child during the process. Stay consistent with implementing strategies and monitor progress over time.

Reward yourself for small victories along the way and remain optimistic about the possibility of stopping your excessive blinking habit.

How many times does a person blink in a day?

On average, a person blinks approximately 15 to 20 times per minute, which equates to about 900 to 1,200 blinks per hour. Over a day, this blinking rate accumulates to roughly 14,400 to 28,800 blinks.

Meanwhile, blinking frequency can vary depending on factors such as environmental conditions, level of concentration, and emotional state.

What are the Causes of Excessive Blinking in Children?

Adults and children have similar causes of excessive blinking habits, although these two conditions are common in children but rare in adults.

1.      Intentional Blinking (Blinking on Purpose)

Some children may intentionally engage in excessive blinking as a habit or tic. This behavior may develop due to various reasons, such as

• Boredom
• Stress
• Imitation of others

Children might blink excessively to seek attention, cope with anxiety, or simply out of habit.

2.      Seizure Disorder

Excessive blinking may occur in children with seizure disorders as a symptom of an underlying neurological condition rather than as a deliberate behavior.

Final thoughts

Most of us don’t give blinking much thought. However, this small response serves an essential function. Without blinking, you have a higher chance of eye infections. However, excessive blinking habits can have significant impacts on your daily life.

Practicing good eye hygiene, relaxation techniques, taking regular breaks from screens, and seeking professional help when needed can help you to stop excessive blinking habits.

With patience, consistency, and a proactive approach to self-care, you can successfully overcome excessive blinking habit and enjoy improved eye health and overall well-being.

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