Stress and Your Skin: Understanding the Connection
Stress has become an almost constant companion for many of us. From the pressures of work and family responsibilities to the overwhelming noise of social media, it’s no surprise that stress can take a toll on our mental health and overall well-being. However, one area that often goes overlooked in discussions about stress is our skin.
Our skin is not only a protective barrier; it also serves as a reflection of our internal health. Understanding this connection is crucial for anyone looking to maintain a healthy complexion and optimally functioning skin barrier. So, in this blog post, we’ll go over:
Tune in to delve into the stress-skin connection and how managing both can lead to a healthier, more radiant complexion.
The Science Behind Stress and Your Skin
Stress is a natural response to challenging situations, prompting the body to prepare for action. It can be categorized into two main types:
Acute stress, which is short-term and often arises from specific events (like a job interview)
Chronic stress, which persists over a longer period of time and can stem from persistent and ongoing pressures, such as financial difficulties or demanding work environments.
When we encounter a stressor, our bodies activate the fight-or-flight response, a physiological reaction involving several systems that primordially was meant to help us escape the stressor (or in the primal days, this would mean survival!). This response is primarily governed by the release of hormones such as cortisol and adrenaline.
Cortisol: often referred to as the "stress hormone," plays a crucial role in managing our body's response to stress. While it is essential for survival, prolonged elevation of cortisol levels can lead to a range of health issues, including skin problems such as a breakdown of the skin barrier, and stimulation of sebaceous glands to produce excess oil.
Adrenaline: can cause vasoconstriction, leading to decreased blood flow to your skin - and by default decreased oxygen and nutrients - to the skin. It can also stimulate sebaceous glands, leading to increased oil production, and impact the skin’s ability to heal itself.
So while your body’s stress response is necessary to help you deal with difficulties in life, it can definitely take a toll on your skin.
What is stressed skin?
"Stressed skin" is skin that shows signs of distress due to any variety of factors, primarily emotional or physical stress. It can manifest itself in many ways, and oftentimes looks like:
Redness and inflammation
Severe dryness and/or flakiness
Sensitivity or stinging / burning sensations when applying products
Dull complexion
Breakouts (and associated oiliness / clogged pores)
Exacerbation of existing skin conditions, such as eczema or psoriasis
Causes of Stressed Skin
Some specific causes of stressed skin can include:
Irritating your skin with too many products or treatments
Hormonal changes
Emotional / psychological stress (work, relationships, etc.)
Lack of sleep
Poor diet
Environmental stressors (pollution, weather changes)
Systemic inflammation
And with that… let’s move on to how you can treat your stressed skin.
For some moisturizers that can help manage oily skin (a common result of stress), check out: 5 Best Moisturizers for Oily Skin
How to Treat Stressed Skin
Managing stress effectively is essential not only for mental well-being but also for maintaining healthy skin. Below are some practical skincare and lifestyle tips / strategies that can help you reduce stress and manage your stressed skin to ultimately improve your skin’s appearance and overall health:
Skincare Tips for Relieving Stressed Skin
Gentle Skincare Routine
Stress can make your skin more sensitive and reactive. Using gentle, soothing skincare products and application methods can help maintain the skin barrier and reduce irritation.
For some ampoules that can help soothe your skin, check out: 5 Calming Ampoules that Help Soothe Inflamed Skin
Get Back to Basics
When stressed, your complexion needs to breathe so that your skin can heal and get back to functioning at its natural state. Pare down your skincare (and makeup) routine and eliminate any products with excess fragrance, colors, or dyes as these can irritate your skin - especially during times of stress. Also, try not to over-exfoliate as this will just make things worse.
Intentional Ingredients
Look for products that soothe and address the symptoms of your stressed skin, and eliminaate any products that may cause irritation. Below are some ingredients that help specific skin concerns:
Damaged Skin Barrier: hyaluronic acid, ceramides, vitamin E.
Acne: lactic acid, salicylic acid or willow bark extract, niacinamide
Redness or irritation: centella asiatica, chamomile, oatmeal, hyaluronic acid, green tea extract
Sensitivity: aloe vera, centella asiatica, panthenol
Dullness: ginseng, hyaluronic acid, retinol, niacinamide
To learn more about what skincare ingredients might be well-suited to your skin, check out: Choosing The Right Active Ingredients For Your Skin
Create a Supportive Environment for Your Skin
Your stressed skin heals best in a comfortable environment. If it’s cold and/or dry out, try adding a humidifier to your space to further help maintain skin moisture. And in general, it’s good to limit exposure to pollutants and to cleanse your skin thoroughly at the end of the day.
Lifestyle Tips to Improve Stressed Skin
Practice Mindfulness and Meditation
Practicing mindfulness and meditation can significantly reduce stress levels and improve emotional regulation, leading to better skin health outcomes. Mindfulness simply involves focusing on the present moment and acknowledging your thoughts and feelings without judgment.
Get Regular Exercise
Physical activity is an excellent stress reliever that can help improve your skin both indirectly and directly. Not only does exercise release endorphins, which can elevate mood and reduce stress, but it can also improve circulation, delivering more oxygen and nutrients to the skin.
(My personal habit is to try and take a walk whenever I get stressed, as this has the immediate effect of improving my mood, or at the very least, getting my mind off of things. But what’s important is to find an activity that you enjoy and will do consistently.)
Get Adequate Sleep
During sleep, the body undergoes repair and regeneration, including skin cell turnover. Aim for 7-9 hours of quality sleep each night to give your skin time to recuperate. Establishing a calming nighttime routine, including limiting screen time before bed, can create an ideal environment to promote restful sleep.
Eat a Healthy Diet
What you eat can affect your stress levels and skin health. Incorporating a balanced diet rich in antioxidants, vitamins, and minerals can support skin vitality. Foods like fruits, vegetables, whole grains, and fatty fish can help combat inflammation and promote healthy skin. And (as you probably already know), staying hydrated helps maintain skin moisture and elasticity.
Laugh Often
Laughing often can significantly decrease stress levels by triggering the release of endorphins (cue Elle Woods voice: “Endorphins make you happy!”). This reduction in stress can help lower cortisol levels, which in turn can help minimize inflammation and your skin’s stress response. Additionally, laughter promotes better blood circulation, delivering more oxygen and nutrients to the skin, resulting in a brighter, healthier complexion.
Seek Professional Help
If skin irritation, redness, sensitivity, or otherwise stressed skin does not improve with at-home care after some time, there is always the option to seek professional help (whether that be a dermatologist for your skin, or a mental health professional to help address the underlying cause of the stress). By seeking professional help when needed, you can receive tailored care and effective solutions for your needs.
The connection between stress and skin health is undeniable. Our skin often acts as a canvas, reflecting our internal state, and managing stress is crucial for maintaining its vitality. Caring for your skin is not just about external treatments. By understanding how stress affects our skin—from triggering conditions like acne and eczema to exacerbating existing issues—we can take proactive steps to protect both our mental and physical well-being. And by addressing both the emotional and physical aspects of your health, you can achieve a more radiant complexion and a healthier state of mind. ✨