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Do you get pimples before a big exam or presentation?
Believe it or not, stress affects your skin in so many ways.
Your skin reflects everything going on inside your body. If you're feeling stressed on the inside, it's going to be seen on the outside.
Think breakouts. Acne. Wrinkles. Dark circles. Flaky, dull skin.
Skin is a major organ that bears the brunt of a lot of the stress we put our bodies through on a daily basis. When you're stressed, the body goes into fight or flight mode. This puts your body into survival mode and your skin will often be the first to let you know about it.
The good news is…
Once you understand how stress affects your skin, you can do things to stop it in its tracks.
In this guide, I'll explain to you how stress shows up on your skin, what dermatologists say about managing stress and your skin, and practical ways to protect your skin from stress.
What you'll learn:
How Stress Affects Your Skin
The Science Behind Stress-Skin Problems
What Dermatologists Say About Stress Breakouts
Practical Ways To Protect Your Skin From Stress
How Stress Affects Your Skin
What's actually going on in your skin when you're stressed?
As soon as stress sets in, the body starts pumping out the stress hormone cortisol. This starts a chain reaction in your skin that you probably didn't even realize was happening.
One of the first things cortisol does is tell your skin to produce more oil.
This is one of the quickest ways it leads to breakouts.
Cortisol = More Skin Oil = Clogged Pores = Breakouts
This is just the start though. Long term stress can also damage the protective layer of your skin. This layer helps the skin to hold on to moisture and protects it from the environment.
When it's damaged, the result is dry, irritated skin.
And if you thought that was bad…
It turns out that even mild stress can make us look older by causing stress lines.
One study found that people who experience even moderate stress had a 32.9% increase in fine lines compared to those who reported mild stress.
The Science Behind Stress-Skin Problems
Think about this for a minute…
The stress response in your body is more than just a psychological reaction to a threat. Your skin has its own receptors that are triggered by stress hormones directly.
This is why it's a good idea to see an accredited dermatologist if you have persistent skin issues.
Dermatologists know exactly how stress and your skin interact. They can help you determine if stress is a factor in your skin problems, or if there's something else causing your skin to react.
So how does stress affect your skin? There are a few ways:
Inflammation throughout the body, including the skin
Skin barrier function is damaged
Slower wound healing and cell turnover
Hormonal imbalances that lead to breakouts
Reduction in collagen production
Think of it this way…
Your body goes into survival mode when you're stressed, your skin becomes a lower priority. When your body thinks you're in danger, it diverts energy and resources away from maintaining your skin, and towards helping you to fight or flee.
In fact, research has found that 39.4% of people with skin disease report stress. That's nearly 40% of people with skin problems saying stress is an issue.
What Dermatologists Say About Stress Breakouts
I'm not going to lie to you. Dermatologists see this all the time…
Someone comes into their clinic and they're convinced that it's their skincare routine that's causing their skin to break out. They've tried everything. All the creams, serums, and spot treatments they can buy off the shelf.
But they're still breaking out.
Why is this? Because they're treating the symptoms of the problem, not the problem itself.
If stress is the root cause of your breakouts, no amount of spot treatment will completely solve the issue until you tackle stress itself.
Dermatologists will often recommend a two-pronged approach. Tackle the stress, while also supporting your skin with the right products.
This doesn't mean stress has to be completely eliminated from your life. That's not realistic.
But it does mean finding healthier ways to cope with stress so that it doesn't take such a big toll on your skin.
Stress hormones coursing through your system repeatedly leave your skin struggling to recover in between episodes.
Your skin starts to adapt to this level of stress. It becomes more sensitive, which causes more stress, which makes the skin worse.
Breaking this cycle requires both internal and external changes.
Practical Ways To Protect Your Skin From Stress
What can you actually do about it though?
First and foremost, create a regular sleep schedule for yourself.
This is when your skin does most of its repair. If you miss out on sleep due to stress, your skin misses out on a major recovery window.
Here are some of the things dermatologists recommend most:
Make sure you're getting 7-9 hours of good quality sleep each night
Practice stress reduction techniques like meditation or yoga
Stick to a basic, consistent skincare routine
Drink plenty of water throughout the day
Exercise regularly to help lower cortisol levels
Avoid touching or picking your face when stressed
One thing most people don't realize though is that their skincare routine should actually be simpler when they're stressed, not more complex.
Skin that is stressed is skin that is sensitive. Piling on skincare products with lots of active ingredients will only make it worse.
Stick to gentle cleansers, a good moisturizer, and a layer of sunscreen. Then, when stress levels ease off, you can incorporate more things back into your skincare routine.
Don't forget professional help is there when you need it too.
Regular visits to a dermatologist can make all the difference. They'll help you catch stress-related changes to your skin early before they become full-blown issues.
The Role Of Inflammation In Stress Skin
Let's talk about inflammation for a second.
Stress creates an inflammatory response throughout your whole body, including your skin.
If you have existing skin conditions like eczema, psoriasis, or rosacea, stress-induced inflammation will cause painful and sometimes severe flare ups.
Even if you don't have skin problems, you can still have inflammatory reactions on your skin from stress.
Inflammation doesn't just disappear once the stressful event is over either.
It can take time for inflammation to return to normal. During this time, your skin is much more likely to breakout and become irritated.
Anti-inflammatory approaches are best here. Eat more omega-3 rich foods, avoid processed foods that increase inflammation, and use skincare products with soothing ingredients like niacinamide or centella asiatica.
Think of it this way…
You can pour fuel on the inflammatory fire by continuing to engage in bad lifestyle choices and leaving your stress levels high. Or you can starve it by making better choices and keeping your stress levels in check.
Wrapping This Up
Stress has a powerful impact on your skin.
Once you understand exactly how stress shows up on your skin, you can take action to stop it in its tracks.
Just remember:
Stress hormones trigger your skin to produce more oil, which leads to clogged pores and breakouts.
Long-term stress makes you age faster, and damages the skin barrier.
Dermatologists can help you work out if stress is the cause of your skin problems, and what you can do about it.
Simpler skincare routines with fewer products work better for stressed skin.
Internal stress management is just as important as external skincare.
Your skin is a reflection of what's going on inside your body.
Take care of your mental health and your skin will thank you for it.
Start with just one small change today. It might be going to bed earlier, adding in a stress reduction practice, or booking that dermatologist appointment you've been putting off. Your skin deserves the best treatment possible, so start there.
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