Reducing Anxiety Created by Macular Degeneration

By Linda Hoopes

3 min read

When was the last time you took a brain break from macular degeneration? Some days, it feels like that’s all I think about. Either I’m reading the most recent research, or I’m planning how to thrive as my dry AMD progresses.

This constant mental focus on macular degeneration is exhausting and sometimes debilitating. But what I’ve learned is just like exercising my body to keep fit, I must also train my mind to relieve the anxiety created by my obsession with macular degeneration. What helps me calm my mind most is my daily practice.

A daily meditation practice to relieve anxiety

There are many ways to retrain your mind to attain peace and calm in the midst of a macular degeneration "storm." Storms may pass quickly, or they can linger if I let them. Negativity then sets in and stays awhile if I don’t pop open my umbrella.

The best umbrella I have found? A daily practice of meditation.

Misconceptions about meditation

There are some big misconceptions about meditation. It’s not about sitting cross-legged on the floor, eyes shut, chanting "Ohmmmmm" for hours while completely emptying your mind. Those who meditate regularly know this is far from the truth. So how does one start? Slowly and easily. It’s really not that hard!

For over 20 years, my husband and I have meditated. We started very sporadically with brief, guided group meditations and gradually progressed to a daily practice of 20-minute, silent meditations with additional shorter guided meditations throughout the day. It’s a process. The following are several I have tried.

A few meditation practices to try

The most amazing thing about meditation is the number of choices you have. I often do 2 or more of these "brain breaks" a day. Explore and experiment — HAVE FUN! Here are a few to try.

1. Guided meditations
These are especially helpful if you are just starting or are easily distracted. Intermittently, you will be guided by a soothing voice to keep you on track when your mind wanders. And it will wander!

2. Timed meditations
Timed meditations offer different lengths of meditation sessions to help you ease into your practice, starting with 2 or 3 minutes and gradually increasing your time when you’re ready.

3. Musical meditations
These meditations add an element of soft music and/or rhythmic sounds that help you focus.

4. Silent meditations
These can be enjoyed by those who are comfortable in complete silence.

5. Walking meditations
These can be enjoyed outdoors while walking in the quiet. Try a walking "meta" meditation while you walk: "May I be happy... May I be safe... May I be healthy... May I have peace."

6. Breathing meditations
These work well by focusing on deep breathing throughout the meditation.

7. Sleep meditation
Lying down while meditating helps you get into a calm, restful space before sleep.

8. Group meditation
Meditating with a group allows for a flow of calming, shared energy between participants.

As you read these options, you may realize you are already meditating. Any time you are in silence, immersed in the peace and quiet of the present moment, while not thinking about the past or future, you are meditating! It really is that simple.

Trying out different forms of meditation

Pick 1 — any 1 — and play! Try a different one each day. If you don’t like it after an honest try, pick another until you find the one that resonates.

There are numerous books, apps, and websites that allow you to experience many different meditations. YouTube is an option. You can also ask "Alexa" — she knows all about meditating!

Many services are free or offer sample meditations for a limited time. Your options are limitless, but please don’t feel overwhelmed. Just pick 1 and GO. You will be so glad you did!

Helpful meditation apps and websites

One of my personal favorites is a site and app called Calm. After several years, I’ve become a lifetime member. On this site, you can unlock multiple options. After a couple of years of renewing my annual membership, I decided to save money by becoming a lifetime member. After all this time, I still have not explored all they have to offer.

There are also other sites and apps like Insight Timer and Headspace. My suggestion is to try the free options and see what you think before buying. Many are free and offer upgrades. The choices are limitless!

Take a brain break

If you’re just starting out, it is much easier to begin with shorter, guided meditations. The important thing is to start. Be consistent and don’t worry about doing it perfectly.

During your next AMD "storm," take a brain break under a meditation "umbrella!"

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The MacularDegeneration.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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Quintessence Member
Prayer !!!
Linda Hoopes Moderator
Yes, I agree praying is important for most and that meditation is being silent to listen to the answer to your prayers. Otherwise you may not hear the answer being given.
maobow21 Member
Hallo there. I feel like I am getting lonely, even though I have people around me. There is nothing in common with them. My language is different from theirs. Help please. 
1. Sharon Moore Moderator
 <inline-mention username="maobow21" user-id="4788787"/> I am sorry you don’t have friends to support you and help you feel less lonely. Do you have access to any local churches or community centers close by? Warm regards, Sharon Moore patient leader
maobow21 Member
 @DEAR friends.
maobow21 Member
Hi Sharon, yes, I have a family, I go to church, I have friends, but I am feeling lonely inside myself. I need a friend who can understand my feelings. I have had 4 ops in my eyes due to Glaucoma. I do have injections due to Macular Degeneration Disease, every after between 5 - 7 weeks. I am waiting for another op in my R/Eye, this will make my 5th op. Many people tells me to stop eye ops, and even stop taking tablets for my eyes conditions. These people tells me to take home remedies for my eyes conditions. Some people say to me that, stop all these, and just pray to God for healing. Nobody wants to understand my feelings. I wish I could move away to a new place, or just have a pen - pal somewhere who is able to understand how I feel. Or someone we might have something in common, such as these eyes conditions.
Linda Hoopes Moderator
It’s certainly understandable why you feel “lonely inside yourself.” You are undergoing massive treatment for your eye conditions with all the surgeries, eye drops and injections. It sounds like you’re in good care but the emotional trauma has taken its toll. You are wise to listen to the professionals who are caring for you and if ever in doubt about your care, you can always get a second opinion. It appears the hardest barrier you have right now is your emotional & mental health. I strongly encourage you to consult with a licensed therapist. From my personal experience, this action helped me accept my condition and move forward. Nothing changed but my perception but the end result was a much improved outlook and I found joy in living again. It’s helpful to sort things out with someone who doesn’t personally know you and can be objective. If you haven’t tried counseling, maybe now is the time. It’s worth a try! It’s a lot to deal with when those around us don’t understand. Please come back & let us know how you’re doing - We understand! Hugs, Linda, Team Member
maobow21 Member
Hi Linda, thanks very much for your support and listening. You all team members are there for us when in need. I will try my best and find some therapies. I will keep in touch. Much appreciated.