The Role of Stress in Acne: How to Manage Stress for Clearer Skin
Do you find you tend to break out during or after stressful periods of your life? Stress and acne may seem like two unrelated concerns; however, a growing body of research suggests that stress can indeed exacerbate acne breakouts. I also see this in real life in my 1:1 naturopathic practice. My acne patients consistently report their acne is worse with stress. Managing stress and supporting your nervous system play an essential role when it comes to clearing your acne.
By understanding the relationship between stress and acne, we can take steps to manage our stress levels and achieve clearer, healthier skin. In this blog post, we will discuss the connection between stress and acne, and provide practical tips for stress management and self-care techniques to promote healthier skin!
The Relationship Between Stress and Acne
Stress can trigger acne via a number of different mechanisms. Understanding how stress affects acne is essential for effectively preventing and managing breakouts. Let's explore these mechanisms more.
Hormonal changes:
When we're stressed, our body goes into "fight or flight" mode, leading to a chain reaction of hormones being released. One of these hormones is called corticotropin-releasing hormone (CRH), which plays a role in increasing oil production in the skin. Other hormones, like cortisol and testosterone, can also increase when we're stressed, contributing to oilier skin. When our skin produces too much oil, it can mix with dead skin cells and clog our pores. This creates an environment where acne-causing bacteria can thrive, leading to breakouts and worsening existing acne.
Inflammation:
Stress can cause inflammation in our bodies, including our skin. Inflammatory substances called cytokines are released, which can make existing acne worse or lead to new breakouts. Inflammation can also affect our skin's appearance, causing acne spots to become red, swollen, and more noticeable. Moreover, inflammation can make the healing process slower, increasing the risk of acne scarring and skin damage.
Weaker immune system:
Long-term stress can weaken our immune system, making it harder for our body to fight off acne-causing bacteria. A weaker immune system may struggle to control the growth of bacteria, leading to more severe or longer-lasting breakouts. This can also make it more challenging to treat acne with over-the-counter or prescription treatments, as the body's natural defenses are less effective.
Skin barrier problems:
Stress can weaken the protective barrier of our skin, which is crucial for keeping out allergens and irritants. A weakened skin barrier allows external factors like pollution, allergens, and irritants to penetrate more easily, causing inflammation, sensitivity, and acne. Maintaining a healthy skin barrier is essential for reducing the risk of breakouts and promoting overall skin health.
Changes in behavior:
Stress can make us touch our faces more often or engage in behaviors like rubbing or picking at our skin. These actions can transfer dirt, oil, and bacteria to our skin, making acne worse and increasing the risk of scarring. Stress can also affect our food choices, making us more likely to eat unhealthy foods, such as those high in sugar or unhealthy fats. These foods can contribute to acne by causing inflammation and affecting hormone levels in our body.
Sleep issues:
Stress can make it harder for us to get a good night's sleep, affecting the quality and duration of our rest. Poor sleep can affect our skin's health and make acne worse by increasing inflammation, altering hormone levels, and reducing our body's ability to repair and regenerate skin cells. Getting enough sleep is crucial for maintaining healthy skin and reducing the risk of acne breakouts.
In summary, stress affects our body in many ways that can lead to acne, including hormonal changes, inflammation, a weaker immune system, skin barrier problems, changes in behavior, and sleep issues. To minimize the impact of stress on your skin, it's essential to find ways to manage stress, take good care of your skin, and maintain a healthy lifestyle. Next, let’s explore some stress management strategies.
Practical Tips for Stress Management
Identify stressors:
The first step in managing stress is to identify the sources of stress in your life. By understanding what triggers your stress, you can take steps to avoid or minimize these stressors. Keep a journal to track your stressors and develop strategies to address them or reframe your perspective on them.
Practice mindfulness:
Incorporating mindfulness techniques, such as meditation (I love the Insight Timer app), deep breathing exercises, or progressive muscle relaxation, can help reduce stress levels and promote relaxation. Set aside a few minutes each day to practice mindfulness and create a calming space where you can unwind and focus on your well-being.
Get regular exercise:
Exercise is an effective way to reduce stress and improve overall health. Aim for at least 30 minutes of moderate physical activity most days of the week. Choose activities you enjoy, such as walking, swimming, or yoga, to make it easier to stick to your routine.
Establish a routine:
Creating and maintaining a daily routine can provide a sense of stability and predictability, helping to reduce stress. Establish a consistent schedule for meals, exercise, sleep, and relaxation time, and try to stick to it as closely as possible.
Prioritize sleep:
A lack of sleep can contribute to increased stress and exacerbate acne. Aim for 7-9 hours of quality sleep each night. Establish a bedtime routine, create a relaxing sleep environment, and avoid caffeine and electronic devices before bed to promote better sleep.
Connect with others:
Social support is vital for managing stress. Reach out to friends and family, join support groups, or engage in activities that promote social interaction. Building a strong support network can help you cope with stress more effectively and improve your overall mental well-being.
Herbs and supplements for stress relief:
Certain herbs and supplements can help with stress and support a calm nervous system. Some popular options include:
L-theanine: This amino acid, commonly found in green tea, can help promote relaxation and reduce stress without causing drowsiness. It has been shown to improve focus and mental clarity while reducing anxiety.
Holy basil (Tulsi): This herb, known for its adaptogenic properties, can help reduce stress, improve mental clarity, and provide a sense of calm.
Schisandra: A traditional Chinese herb that may help enhance mental performance, reduce stress, and support overall well-being.
Lemon balm: This herb has been traditionally used to reduce anxiety and promote a sense of calm.
Magnesium: An essential mineral that plays a role in regulating the nervous system and can help alleviate symptoms of anxiety and stress.
Always consult with a healthcare professional before starting any new supplement or herb to ensure it is safe and appropriate for your needs.
The connection between stress and acne is undeniable. By following these practical tips for stress management, including incorporating herbs and supplements, you can reduce the impact of stress on your skin and promote a healthier, clearer complexion.
If you are keen to learn more about the lifestyle factors that affect acne be sure to check out my holistic acne course, Clear and Glow Essentials. This comprehensive course offers an exploration of the foundational elements of diet and lifestyle for achieving and maintaining healthy, radiant skin. You'll learn about the root causes and triggers of acne, how to work on your mindset to set yourself up for success, and the importance of diet and lifestyle in promoting clear skin.
