It’s no secret that life can be stressful, from everyday demands like work or school, to childcare and unexpected events. But while stress is a natural part of life, its burden can produce physical symptoms that may lead to or worsen various health issues.
This is especially true for your skin. As the body’s largest organ, your skin functions as the first line of defense against aggressors. So when you’re experiencing high levels of stress, your skin can be the first to show symptoms.
Here’s a breakdown of how stress can affect your skin, and what you can do to fight back.
How Stress Affects Your Skin
When it comes to stress and your skin, there’s one main culprit. That’s cortisol, a hormone made by the adrenal glands. Often called the “stress hormone,” cortisol plays an important role in the body’s stress response, helping it prepare for “fight or flight” situations. While cortisol is necessary for controlling various body functions, like metabolism and inflammation, too much or long-term release due to ongoing stress can cause issues.
Acne Breakouts: Elevated cortisol levels stimulate the skin’s sebaceous glands, leading to increased oil (sebum) production. Excess oil can clog pores, contributing to breakouts and acne.
Increased Sensitivity: Stress can weaken the skin’s natural barrier, causing moisture loss, dryness, and irritation. A compromised skin barrier also makes the skin more susceptible to environmental irritants, leading to increased sensitivity and redness.
Premature Aging: Cortisol can speed up the breakdown of collagen and elastin, the proteins that keep skin firm and elastic. Losing these proteins causes reduced skin elasticity, which leads to fine lines and wrinkles. Additionally, stress can interfere with sleep, further affecting the skin’s barrier function.
Worsening of Skin Conditions: Chronic stress promotes inflammation, which can exacerbate existing skin conditions such as eczema, psoriasis, and rosacea. Stress can also trigger an increase in itching and cause heightened skin reactivity.
How to Manage Symptoms
If you’re experiencing stress-related skin issues, several skincare and lifestyle adjustments can help manage your symptoms.
Skincare: Opt for a simple routine that’s gentle and doesn’t contain an overabundance of products. Use a mild cleanser to remove dirt and oil, and a hydrating moisturizer to repair the skin barrier. Be sure to use a broad-spectrum sunscreen during the day to protect against UV damage. Use products that contain soothing ingredients such as niacinamide, centella asiatica, and antioxidants like green tea extract. For breakouts, try using a clay-based mask to absorb excess oil. In addition, be mindful of products that can exacerbate skin problems, especially during stressful periods. For example, avoid harsh exfoliants that can strip the skin.
Lifestyle: Consider incorporating stress-relief techniques like exercise, meditation, or journaling into your daily routine. You can also try strategies like deep breathing, progressive muscle relaxation, or visualization. Stay hydrated, and prioritize getting 6 to 8 hours of sleep a night to give your skin ample time to repair and regenerate. Eat a balanced diet, including fruits, vegetables, lean proteins, and healthy fats. Try to avoid foods that are overly processed or have a very high sugar content.