Can Stress Cause Skin Problems? Tips For Managing It

Stressed skin is a term that’s increasingly popping especially in the skincare industry, and for good reason. Just like the rest of your body, your skin can react to stress in ways that are far from ideal. But what exactly does stressed skin look like, can stress cause skin problems, and more importantly, how can you manage it effectively?

There is something called ‘The Brain-Skin Connection,’ so when you are under acute or chronic stress, the brain perceives it. This, in turn, releases hormones such as Corticotropin-releasing hormones, glucocorticoids, and epinephrine, all of which stimulate cortisol.

This post will help you understand how stress causes skin problems, symptoms to look out for and tips to managing stressed skin to help you restore your skin’s health and radiance.

Can Stress Cause Skin Problems? And What Does Stressed Skin Look Like?

Yes, stress can cause skin problems and here are the symptoms:

1. Breakouts/Acne Flare-Ups

Stress can trigger the production of excess cortisol, a hormone that increases oil production in the skin. This excess oil can clog pores, leading to breakouts and acne. You might notice more pimples, blackheads, or even cystic acne during stressful periods.

Sometimes, when you are stressed out, you may become anxious and start picking at your pimples, which is detrimental to your skin. The more you pick at your pimples, the more your skin barrier is weakened, leading to further breakouts.

If you struggle with chronic pimple picking, you can consider using an acne patch. These patches help facilitate healing and act as a barrier to prevent picking by physically getting in the way. Additionally, using a rescue balm can aid your skin in recovering from dryness caused by inflammation and breakouts.

2. Skin Rashes And Itchiness

Skin rash often appears when you are stressed, and stress can exacerbate underlying skin conditions such as Rosacea, Eczema, and atopic dermatitis. This is due to increased water loss caused by stress hormones released, which impair your skin barrier. Additionally, stress contributes to suppressing the immune system, thereby slowing down healing processes and increasing inflammation.

In addition to rash, stress can also cause your skin to itch, a common issue many people experience, particularly at night. Stress suppresses your immune system, leading to the release of multiple cytokines that stimulate your skin nerves and result in itching. This ultimately impacts your ability to achieve good quality sleep at night.

3. Dry Skin

When your skin is stressed, its ability to retain moisture diminishes, hence a weakened skin barrier. This can lead to dry patches, flakiness, and an overall dull appearance. Your skin may feel tight, itchy, or uncomfortable. And your skin may become vulnerable to injuries and heal slowly.

4. Hair Loss / Grey Hair

Your hair is an extension of your skin, and the health of your scalp directly impacts the health of your hair. While it’s normal for hair to shed, chronic stress can lead to significant hair loss. Under chronic stress, your hair transitions from the growing phase to the shedding phase, resulting in noticeable and persistent hair loss.

Chronic stress amplifies oil production on both your face and hair. Increased oil production on the scalp can result in dandruff, characterized by redness, flakiness, inflammation, and itching, caused by heightened sebum production. Furthermore, chronic stress contributes to both hair loss and premature greying of the hair.

5. Skin Aging

Chronic stress can accelerate the aging process, leading to the early appearance of fine lines and wrinkles. Stress causes the breakdown of collagen and elastin in the skin, essential components that keep your skin firm and youthful.

Stress triggers the release of cortisol, which in turn releases blood sugars into your bloodstream, leading to a process called glycation. Glycation involves the binding of blood sugars to proteins that maintain the skin’s structure, such as collagen and elastin. This process results in the breakdown of collagen and elastin, accelerating skin wrinkling and aging faster than normal.

Causes of Stressed Skin

Now that you know what stressed skin looks like, let’s explore the root causes. Understanding these can help you prevent further damage and start the healing process.

1. Emotional Stress

The most obvious cause is emotional stress. When you’re overwhelmed, anxious, or dealing with difficult situations, your body releases cortisol. This stress hormone can wreak havoc on your skin, leading to many of the symptoms mentioned above.

2. Environmental Stressors

Pollution, UV rays, and harsh weather conditions are all environmental stressors that can damage your skin. Prolonged exposure to these elements can cause inflammation, dryness, and even long-term damage like premature aging.

3. Poor Skincare Habits

Over-exfoliating, using harsh products, or not removing makeup properly can stress your skin. These bad habits can strip your skin of its natural oils, disrupt the skin barrier, and lead to irritation and breakouts.

4. Lack of Sleep

Your skin regenerates while you sleep. Lack of sleep can slow down this process, leading to a dull complexion, dark circles, and increased signs of aging. Over time, insufficient sleep can make your skin more susceptible to stress.

5. Unhealthy Diet

What you eat directly impacts your skin’s health. Diets high in sugar, processed foods, and unhealthy fats can lead to inflammation, breakouts, and other signs of stressed skin. On the other hand, a balanced diet rich in antioxidants, vitamins, and healthy fats can help your skin withstand stress better.

6. Dehydration

Dehydrated skin is more prone to stress. Without sufficient water, your skin can become dry, flaky, and less resilient. Drinking enough water is crucial for maintaining your skin’s moisture levels and overall health.

How to Manage Stressed Skin

If your skin is showing signs of stress, don’t panic. There are several effective strategies you can implement to help restore your skin’s balance and health.

1. Adopt a Gentle Skincare Routine

The first step in managing stressed skin is to simplify your skincare routine. Use gentle, hydrating cleansers and avoid products with harsh chemicals, fragrances, or alcohol. Focus on products that restore and protect the skin barrier, such as those containing ceramides, hyaluronic acid, and niacinamide.

2. Incorporate Stress-Relief Techniques

Since emotional stress plays a significant role, it’s important to manage it effectively. Incorporate stress-relief techniques into your daily routine, such as meditation, deep breathing exercises, yoga, or even journaling. Reducing stress can lower cortisol levels, helping your skin recover faster.

Meditation is the practice of intentional attention training and can be achieved through various approaches. Two common methods are concentration meditation and mindfulness meditation. Concentration meditation involves focusing your attention on an object, image, or word. On the other hand, mindfulness meditation encourages you to be fully present in the moment, observing stimuli without judgment.

A study conducted on individuals with severe psoriasis, who underwent an 8-week mindfulness program, reported significant improvements in psoriasis symptoms and enhanced quality of life.

As you read this, let’s take a moment to practice a brief mindfulness meditation:

• Take a deep breath in, counting to 5 slowly.
• Now exhale slowly, counting to 5 as well.
• Repeat this process two more times, inhaling deeply and exhaling slowly with each breath.
• Take a moment to notice how you feel after this brief practice.

I hope you feel a bit more relaxed and centered now.

3. Stay Hydrated

Keep your skin hydrated from the inside out by drinking plenty of water throughout the day. Consider incorporating hydrating products into your skincare routine, such as serums with hyaluronic acid or moisturizing creams with glycerin or aloe vera.

4. Prioritize Sleep

Make sleep a priority to allow your skin the time it needs to repair and regenerate. Aim for 7-9 hours of quality sleep each night, and establish a bedtime routine that promotes relaxation, such as reducing screen time before bed or using calming essential oils like lavender.

5. Protect Your Skin from Environmental Stressors

Use a broad-spectrum sunscreen with at least SPF 30 every day to protect your skin from UV damage. Additionally, consider using antioxidant-rich products that can help neutralize free radicals caused by pollution and other environmental stressors.

6. Feed Your Skin

Support your skin from the inside by eating a diet rich in fruits, vegetables, and healthy fats. Foods high in antioxidants, such as berries, leafy greens, and nuts, can help fight inflammation and promote a healthy complexion.

7. Treat Your Skin with Extra Care

During periods of high stress, treat your skin to some extra tender loving care. Use a soothing face mask, indulge in a hydrating sheet mask, or apply a calming serum to help alleviate irritation and redness. Opt for products with calming ingredients like chamomile, calendula, and green tea.

Conclusion

Stressed skin is a common issue, but with the right approach, you can manage and even reverse its effects. By identifying the symptoms and causes, and by implementing these management tips, you can help your skin recover and maintain its health and glow. Remember, your skin is a reflection of your overall well-being, so taking care of your mental and physical health is just as important as your skincare routine.