The Skin Nerd: Five ways to soothe stressed-out skin
Pic: iStock
Having a stressful time? You aren’t alone. According to research, 46% of Irish people have admitted to feeling stressed either often or some of the time. Evidently living with emotional stress and anxiety has become part of daily life but whilst telling someone to ‘chill out’ rarely leads to positive results, there are some practical steps you can take to relieve the effects — particularly when it comes to your skin.
Stress and the skin have a tumultuous relationship. Not only can the signs of internal emotional stress impact the condition of your skin but the skin itself can also appear ‘stressed’ due to issues such as sensitivity and irritation. Stress can then show up in the form of rashes, itchiness, acne, dryness, and dullness.
Well, when we’re experiencing stressful or anxious feelings, a surge of the hormone cortisol is sent throughout our body. Cortisol, known as 'the stress hormone', is beneficial to us in the short-term, working to allow our body to handle anything that it perceives as a threat. However, for lengthened time periods, cortisol causes disruption to our skin and body, and can cause inflammation and affect how our skin repairs itself. This means that those with inflammatory skin conditions such as acne, eczema, and psoriasis may see flare-ups.
Some cortisol-adjacent hormones (specifically CRH, or corticotropin-releasing hormone) that can fluctuate when we are stressed are believed to have an effect on how much oil our skin produces too. Research has shown that CRH was significantly increased in the presence of the core bacteria believed to cause acne. So, with acne, it can be like a vicious cycle whereby we become stressed, get more acne, the acne bacteria cause an increase in CRH, leading to higher sebum production... and repeat!
Research in (2001) also indicated that psychological distress also impairs barrier function. All-in-all, stress is anything but beneficial to the skin and we can all do with having some idea of how to handle the side effects when they show up.
As with any kind of irritation, it’s important to take a gentle approach and avoid the use of harsh or potent formulas such as vitamin A when the skin appears stressed. Keep up your cleansing regime but make sure you are using a daily, rather than active cleanser. Active cleansers are those that contain ingredients such as exfoliating acids and work towards a goal other than simply cleaning your skin.
Whilst I suggest including one in your routine usually, they can be too much for a disgruntled complexion. Skingredients PreProbiotic Cleanse Hydrating Cleanser is a safe choice that feels more like a treat for sore skin. Suitable for all skin types and packed full of soothing prebiotics, this indulgent cream formula gently lifts away dirt, makeup, and impurities without the risk of further irritation.
When it comes to hydrating the skin, look for comforting formulas that support the skin without overloading it. A light formula such as Avene Hydrance UV Light Hydrating Emulsion SPF30 Moisturiser is a good bet for replenishing any lost moisture with its dermatologist-approved, comforting but non-comedogenic recipe.
Lifestyle, diet, UV exposure, and incorrect product usage can all cause stress to the skin. You should all know the importance of wearing a broad-spectrum, high-factor sunscreen 365 days a year by now but many of us don’t consider how what we eat when we are stressed can affect our skin. For some of us, it's comfort food, for others it's caffeine and sugar. And don’t think that avoiding eating helps either — fad diets can be just as bad when it comes to dull skin. Be kind to yourself and treat your body to a healthy balanced diet, including good fats (which come in the form of nuts and oily fish for example), vegetables, and plenty of water to hydrate.
The physiological responses that occur when we are stressed can be detrimental to the immune system and result in skin reactions such as itching, stress rashes, or hives. A stress rash may develop during or after a stressful event and tends to appear as raised, red, itchy, and occasionally painful bumps or welts on the skin.
So, what can you do if this sounds like your situation?
Try calming the skin with a cold compress and visit your GP for further advice. It’s possible that they may prescribe antihistamines to address your symptoms, or an oral steroid may be given to help heal the skin. Over the counter, I love Eucerin AtoControl Acute Care Cream, which provides intensive care for those suffering an atopic dermatitis flare-up. This localised treatment for itchy and irritated patches of skin contains Licochalcone A to actively soothe and calm inflammation and ceramides to strengthen the skin barrier and prevent moisture loss. Apply as and when needed to reduce the need to scratch (and break the itch-scratch cycle).
Acne and oily skin are common side effects of stress. Anti-inflammatory ingredients such as niacinamide can help to calm inflamed skin or if stress has led to a breakout, salicylic acid can help to decongest and clear up the skin. I recommend the use of a clarifying cleanser but avoid the urge to scrub the skin or over-exfoliate, which can strip the skin and lead to an overproduction of oil, and land you in a vicious oil-centric cycle.
It sounds obvious, but how you are feeling on the inside can truly be reflected in the condition of your skin. This means for a happy, content complexion, you need to do your inner work too.
But what if I am always stressed, I hear you ask!
Well, for many of us, stress is something we have to deal with all too regularly — and so it is worthwhile taking the time to find some techniques such as meditation, regular exercise, or breathing exercises that you can incorporate into your daily routine or as and when necessary if this doesn’t sound doable. Relaxing with a face mask one evening a week or downloading an app that talks you through some useful breathing techniques is a great start and a totally worthy use of your free time.
If you do find it hard to wind down and are suffering due to a stressful situation, do speak to someone you trust or your GP. Self-care is so important to our mental and emotional health and should be practiced regularly — Nerdie orders!
