Stress is at its peak these days. Between managing households, work deadlines and daily commutes, none of us are immune to the chaos that can exist in everyday life. And if you notice your skin looking a little dull or experiencing more breakouts than usual, don’t worry: Stress can have a major impact on how your skin looks and feels. So what can you do to reduce stress levels to improve overall well-being and restore your skin to its natural glowing state? Read on to learn how to manage stress and feel better inside and out.
The effect of stress on the skin
Much of what we know how stress affects the body it is through symptoms such as increased heart rate, stiff or tense muscles, low energy and digestive problems. But stress also plays a major role in how your skin looks and feels, whether you experience tension on a chronic level or not. So how does stress show up on the skin?
Skin irritation and rashes
Due to a weakened immune system, the skin barrier is compromised when you experience a stressful situation or experience chronic stress. As the outermost layer of the body, the skin barrier is vital in protecting you from environmental irritants and free radicals. The health and strength of this protective barrier can be compromised by factors such as excessive sun exposure, wet or dry environments, excessive exfoliation and stress. Stress levels affect the skin barrier and immune system and, for some, can even trigger flare-ups of contact dermatitis, psoriasis or eczema.
Dry skin and wrinkles
Stress affects the skin at a molecular level and affects how cells age. For example, stress hormones (eg adrenaline and cortisol) cause the breakdown of collagen and elastin, making it more difficult to rejuvenate the skin and maintain elasticity. According to a neuroscientist Dr. Tara Swart“Because cortisol is pro-inflammatory, it dries out the system a lot… so you may notice that your skin is really dry or you have skin problems. Your skin is not only your body’s physical boundary, it’s your body’s psychological boundary also, so often stress appears on the skin.’
As the turnover of healthy skin cells slows down, fine lines and wrinkles become more pronounced. Combine this with facial expressions that are repeated during stressful situations – furrowed brows, for example – and you have a recipe for more fine lines and wrinkles.
Fluid retention and dark circles
For many, sleep patterns are disrupted by stress. Insomnia and sleep problems are common symptoms of stress, and poor sleep quality affects many systems within the body, including the skin. Lack of sleep leads to increased signs of aging – mainly bags under the eyes and dark circles. The loss of elastin and collagen makes the skin and muscles under the eyes weaker, which allows fluid retention to appear more prominent.
Stress hormones and skin health
What are stress hormones and are they bad? Not exactly. From suppressing inflammation to regulating metabolism and controlling sleep cycles, we need stress hormones to live optimally. Stable levels of cortisol and adrenaline are ideal, but when your body responds to internal and external stimuli, it causes hormone levels to rise and fall beyond the recommended range.
When the nervous system experiences a surge in stress hormones, it triggers a series of reactions throughout the body and skin, including:
- Skin glands produce more oil
- Slowing of digestion in the intestine
- Aggravated or angry skin due to triggered inflammation or triggering autoimmune disorders
- Difficulty sleeping, leading to exhaustion and poor cognition
Does stress cause acne?
In a word: “Yes”! When the adrenal glands release excess cortisol due to chronic or acute stress, it stimulates another hormone (corticotrophin-releasing hormone, or CRH) to release oil from the sebaceous glands. These tiny glands are located next to hair follicles and secrete oily sebum to keep the skin naturally moisturized. Excess sebum production mixes with dead skin cells deep inside the pores to create a blockage, leading to buildup, irritation, bacterial growth and, you guessed it, acne.
Understanding the mind-body connection
The mind and body are inextricably linked, which you notice through sensations like blushing when you’re embarrassed, sweating when you’re nervous, or itching when you’re stressed. As much as we notice the condition of our skin when we are stressed, studies have shown that skin cells and hair follicles can create their own stress signals that are transmitted to the brain!
The Brain-Skin Axis
In a simplified explanation, the brain-skin axis it is a pathway that transmits stress messages from the skin to the brain and from the brain to the skin. As we’ve already learned, stressful experiences and environments cause hormones like cortisol to be released in the body, leading to problems like irritation, dry skin, and acne. However, exposure of the skin to certain stressors (ultraviolet rays from excessive sun exposure, for example) can cause stress signals to be sent from the skin to the brain, leading to an increased likelihood of psychological stress.
A vicious circle: Stress causes anxiety and skin health
Both short-term and long-term stress can affect your skin’s health and show up as dry skin, fine lines, wrinkles, puffy under-eyes and inflammation. Plus, just seeing how stress affects your skin adds another layer of stress to manage!
Whether you work or live in a stressful environment, or you’re just going through a stressful time, there are things you can do to relieve symptoms internally and externally, as well as manage how your body responds to different situations.
Create a skin care routine during stressful cycles
Stripping your skin care routine back to basics is recommended when you’re going through stressful periods and your skin is reactive. Using soothing ingredients and gentle care can help keep your skin healthy without irritating the skin barrier. A simple routine is often the best to help you manage the stress that shows up on your skin.
Start by cleansing skin with a gentle formula like Calm Skin Chamomile Cleanser, which contains revitalizing ingredients like rosemary, chamomile and grape leaf extract. Echinacea Recovery Cream is packed with nourishing ingredients including evening primrose oil, echinacea and yarrow, making it the ideal moisturizer to soothe and hydrate skin after cleansing.
If you have acne due to stress, consider deep cleansing masks to absorb excess oil and clear pores to prevent clogging. Probiotic Masque Clear Skin contains soothing yogurt, cucumber and kaolin clay to cleanse, soften and calm inflamed skin. Customer, Veronicareviewed the mask online saying, “I’ve never used a face mask that really works like this. I use it whenever I break out or feel like I’m about to break out and it really saves my skin. LOVE!!!”
Look and feel better by using stress management strategies
Although not ideal, stress is a part of everyday life. The best way to keep it at bay and reduce the overproduction of stress hormones is to implement stress management strategies in a way that fits your situation or lifestyle. Learning how to deal with stress can give you a better handle on whatever comes your way and keep your skin and body in good shape.
Meditation, Mindfulness and Relaxation
There is so much noise in our lives, literally and figuratively. The best way to balance it and calm the body is to practice mindfulness or meditation every day. Practicing these techniques can train you to be more aware of your surroundings and emotions, which can be grounding and calming in stressful times. It doesn’t have to be overly complicated – anything that allows you to tune out distractions and let your body and mind calm down and relax. Some good options include going for a walk, listening to a guided meditation, or engaging in solo activities like painting or reading.
Excercise
Exercise is good for the body in more ways than one. In addition to reducing stress hormone levels and reducing anxiety, it also enhances sleep quality. Something as simple as cleaning the house, gardening, joining an exercise class or lifting weights can be a beneficial activity to add to a daily stress management routine. Deep breathing exercises are another powerful tool used as a way to reduce stress, as they reduce cortisol and activate the parasympathetic nervous system (the relaxing equivalent of the fight or flight sympathetic nervous system).
Eat healthy (and stay hydrated!)
Drinking plenty of water and eating a diet rich in vitamins and antioxidants help your body manage the effects of daily stress. Nutrients repair damaged cells, boost the immune system, regulate stress hormone levels and give the body the energy it needs to overcome everyday stressors. Studies suggest that fiber-rich vegetables and omega-3 fatty acids are particularly helpful in balancing stress hormones. In addition, a healthy diet is good for skin health in general.
Quality sleep
Sleep is a prime opportunity for the body to repair and recover. A good night’s sleep also improves cognitive performance and mood, which are vital for managing stress. To improve sleep hygiene, keep the bedroom free of electronics and distractions, avoid sugary foods and drinks before bed, and create (and stick to) a consistent sleep schedule.
Other relaxation tips and techniques
Need more tips to relax and reduce stress? Consider some of the following relaxation techniques in addition to the practices mentioned above:
- Aromatherapy
- Massage and other spa treatments
- Deep breath
- Yoga
- Visualization
- Hydrotherapy
Stress is inevitable, but that doesn’t mean it has to affect your skin’s health. By engaging in daily stress management techniques and using skin care ingredients that address concerns, you’ll be in a better position to navigate life’s curves without acne, wrinkles, or baggy under-eyes.
Looking to reduce stress in your life? Visit an Eminence Organics Spa partner near you to learn how to minimize stress and restore your glow.
