These are stressful times. As the world grapples with the impact of the COVID-19 pandemic, many of us have been thrust into a state of endless worry about our health, our jobs, and our future. We may not be sleeping well, eating our normal diets, or living our lives the way we used to. Unfortunately, this state of chronic stress can take a drastic toll on our skin. Many individuals with chronic skin diseases have noticed worsening of their conditions, and new skin diseases have begun cropping up in susceptible individuals. Let’s examine how stress impacts the skin and discuss ways we can mitigate these effects to optimize our skin’s health.
Stress and the Skin
The skin is the largest organ in the body, so it should come as no surprise that chronic stress impacts the skin in a big way. The main pathway stress damages the skin is through an increase in the production of cortisol—a stress hormone that triggers inflammation. Inflammation is at least partially responsible for a host of skin diseases, ranging from itching and rashes to hair loss.
The most common conditions affected by stress include:
- Acne
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Spikes in cortisol have been shown to trigger an increase in sebum (oil) production. Sebum-loving bacteria thrive in oily skin environments, multiplying and causing secondary inflammation. Inflammation then manifests as red, irritated bumps on the skin, otherwise known as pimples.
- Eczema and psoriasis
Photo courtesy of CDC/Susan Lindsley
These two common skin conditions are primarily inflammatory in nature, so stress can play a significant role in disease flares. In addition to its inflammatory effects, stress has been shown to disrupt the skin barrier, leading to dryness and increased susceptibility to rashes.
- Rosacea
Rosacea causes flushing and red bumps on the face and may be provoked by emotional stress. Many people turn red, or “blush”, when they are embarrassed or angry, but for some individuals, this process of flushing can become chronic. Daily measures to reduce stress can be very helpful in treating this condition.
- Hair loss
Stress has been linked to a type of hair loss known as alopecia areata. In this disease, the body attacks its own hair follicles resulting in patches of hair loss on the scalp and/or body. Hair typically grows back, but symptoms may recur with future stressful life events.
- Itching
The link between stress, anxiety, and itch has been well-established. Stress and anxiety can cause a compulsion to scratch at the skin. Stressful situations can also lead to nervous system changes that result in burning or itching sensations of the skin. Unfortunately, frequent scratching can lead to a phenomenon known as the “itch-scratch cycle—where scratching makes the itching worse, which causes further scratching.
- Aging
Many individuals are surprised to learn that stress, and the sleep troubles that typically accompany it, are associated with accelerated skin aging. These changes manifest as fine lines, uneven pigmentation, and reduced elasticity, or sagging, of the skin.
So, what can we do about stress?
Fortunately, there are many stress reduction techniques that can be easily implemented with little time or effort.
Breathing/Meditation
Taking a few slow, deep breaths from the abdomen provides a simple way to disengage from racing and distracting thoughts. Guided imagery and meditation techniques require a bit more time to implement but can also be helpful in reducing stress. For example, trying to visualize yourself in a beautiful, soothing setting can help cultivate relaxation and calm. Apps like “Headspace” and “Calm” provide guided meditation sessions for those of us who need help getting started.
Mindfulness
Bringing your attention to the present moment without concern for the past or future is called mindfulness and is one of the most effective stress-reduction techniques. It can easily be practiced multiple times throughout the day until it eventually becomes second nature. Scanning the body to notice and release areas of tension can help boost our awareness of the mind-body connection.
Yoga
Yoga and other ancient arts have been used for years to reduce stress, increase strength, and improve the flexibility of the body. Scientific studies have demonstrated that yoga results in a clinical reduction in cortisol levels. It also helps improve mood and generate self-compassion. Will all of its benefits, it’s no wonder yoga has become a global phenomenon.
Exercise
Exercise increases overall health and a sense of well-being, while also being an excellent stress reducer. Exercise is essentially “meditation in motion”, meaning it requires so much of your focus and attention that you forget your worries long enough to return to the present moment. Furthermore, exercise can help with sleep, which is commonly disrupted during times of stress.
With all of the helpful stress-reducing techniques out there, it should be easy to find one that works for you. So, get started today implementing these strategies into your day-to-day routine. Your skin will thank you for it!
What are other healthy strategies you use to relax? I would love to hear from you!
References
Arck, P., Slominski, A., Theoharides, T., Peters, E., & Paus, R. (2006). Neuroimmunology of stress: skin takes center stage. Journal of Investigative Dermatology, 126(8), 1697-1704.
Chen, Y. & Lyga, J. (2014). Brain-skin connection: stress, inflammation, and skin aging. Inflammation and Allergy Drug Targets, 13(3), 177-190.
Corliss, J. (2019). Six relaxation techniques to reduce stress. Harvard Health Publishing: Harvard Medical School. Available at: https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress. Accessed 5/10/20.
Mayo Clinic Staff. (2018). Exercise and stress: get moving to manage stress. Available at: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469. Accessed 5/10/20.
Riley, K. & Park, C. (2015). How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Health Psychology Review, 9(3), 379-396.
Sanders, K. & Akiyama, T. (2018). The vicious cycle of itch and anxiety. Neuroscience and Biobehavioral Reviews, 87, 17-26.