Mental Health and GA

I was diagnosed with early stage age-related macular degeneration (AMD) 12 years ago. In those early years it was easy to cope with having a progressive eye disease. In all honesty, I didn’t give it a lot of thought.

Looking back, I must admit I was in denial about the "progressive" part. Unfortunately, I was in the small percentage that progress to geographic atrophy (GA), the advanced stage of dry AMD.

Those of you who have read other articles I have written know that I am by nature a positive person. Staying positive requires effort on my part. I have learned the importance of fostering habits that promote mental health.

The role of diet and exercise in mental health

What we eat plays an important role in both our physical and mental health. The Mediterranean diet is often recommended for AMD. I follow it the best I can, but I don’t stress over eating a slice of cake. Stressing over a strict diet is not good for my mental health.¹

Exercise is also encouraged for people with AMD. Walking with my trekking poles is my favorite exercise routine. The trekking poles keep me safe while walking on uneven ground.

Exercise has great mental health benefits in addition to physical health. While on a walk, I focus on the beauty of my surroundings rather than focusing on my vision loss.²

Getting adequate sleep

Lack of sleep can put us at higher risk for depression and anxiety.³

Getting enough sleep is difficult for me. I try to go to sleep early enough to get 6 to 7 hours of sleep.

Dealing with a progressive eye disease is challenging enough. Not sleeping well can add additional stress. I wear an Apple Watch to track my "sleep score."

Taking breaks to de-stress

If I find myself feeling anxious about my vision loss, I take a break. I find it helpful to turn off the TV and "unplug" from my phone and iPad.

Do you remember daydreaming as a child? I remember lying in a field watching the clouds go by. As an adult, you may feel that daydreaming is a waste of time. Actually, it is healthy to kick our mind out of gear and relax.

My porch swing is my favorite place for this break. I don’t let myself think about the what-ifs. What if I lose my central vision and can’t drive? I consciously push these thoughts aside and focus on the beauty around me. I find 10 to 15 minutes is plenty of time to de-stress.

Practicing gratitude

Early in the day, I think of 3 things I am thankful for. Focusing on the things I am thankful for keeps me from worrying about my vision loss. Sometimes it’s the little things that I am most grateful for — a word of encouragement or a compliment. I am grateful for my patient husband who helps me with chores I can not see to do properly.

Finding comfort in my faith

I left this topic for last, but it plays the biggest role in safeguarding my mental health. I begin each day with a morning devotion that includes Bible reading and meditation. The scripture urges us to think on good things rather than worrying about our future.

Worry does nothing to halt the progression of GA. By relying on my faith, I am able to conquer the fear of losing my vision.