How Does Stress Affect Acne? – Best Ways To Treat Stress Acne

Acne is more common than you think. Whether it’s a sporadic break-out or the more persistent kind, it is something many of us have to deal with. In fact, as big as it gets, 85% of all people will have acne sometime in their life. [1]

Acne, while most considerably noted within teenagers, can occur at any age in life and simply shows up on the face, back, neck area, or even shoulders. While stress in itself does not cause acne, it definitely makes it worse. 

In this article, we look into the relationship between stress and acne, how stress affects your skin, and what methods are best applied to treat and prevent stress acne.

What is Stress Acne?

Stress acne is a breakout that is triggered or caused by stress. While stress isn’t a direct cause of acne, it does cause conditions that may lead to flare-ups, especially in persons who already have a tendency toward acne. [2]

When you’re stressed, your body overproduces cortisol. Cortisol is a hormone that increases oil production in the skin. This excess oil feeds into clogged pores, leading to inflammation and breakouts. Stress acne often appears on the face, chest, and back in the form of blackheads, whiteheads, or painful bumps.

What Happens When You’re Stressed?

When you are under stress, your body goes into that “flight or fight” mode by producing such stress hormones as cortisol. [3] That is helpful in handling the immediate challenges, but long-term stress can have side effects on your skin. Cortisol then acts on your sebaceous or oil glands to enhance oilier production, closing pores and making the acne flare up.

Furthermore, the stress compromises your own immune system, making it harder for your skin to repair itself as it should. This leads to an increase in the duration it takes to heal from current breakouts and, in return, increases the chances of infection.

How Does Stress Affect My Skin?

Stress can affect your skin in various ways, from flares of many different skin conditions to outright breakouts. Here’s how it works:

• More Oil Production: This has to do with when you are feeling stressed, your body tends to produce more cortisol, a hormone that helps in stimulating the oil glands to produce excess sebum, which may lead to clogged pores and some breakouts in acne. [4]
• Weakened Skin Barrier: Stress results in a weakened skin barrier; your natural defense mechanism against bacteria, pollutants, and other extrinsic irritants is weakened.
• Inflammation: Stress on the body triggers inflammation, which could encourage acne. It may slow the recovery of the skin, meaning breakouts remain longer and are more difficult to treat. [5]
• Stress Habits: When people are stressed, they start picking their skin, which triggers more acne, infections, and can even lead to scarring.
• Gut-Skin Connection: Stress can disturb the balance of bacteria in your gut, potentially leading to inflammation that manifests in your skin through acne or other issues. [6]

The Link Between Stress and Acne

While stress alone can’t cause acne, it can definitely make it worse. For one thing, research has shown that the more stressed you are, the worse your acne is likely to be. How does that happen?

When you are stressed, your body secretes hormones such as cortisol and androgens. These, in turn, stimulate your oil glands to produce more sebum – or oil. This extra oil acts to clog pores and cause breakouts, or it simply worsens overall acne. [7]

Plus, stress can increase inflammation in the skin, especially around the sebaceous (oil) glands. This can make acne more red, swollen, and painful. Moreover, when you are stressed, your skin’s capability to battle bacteria tends to be weakened. Therefore, the pimples would most likely stay with you a little longer.

Stress often leads to poor lifestyle choices, including the lack of proper sleep, eating unhealthy foods, or lack of skin care. These habits can also contribute to worsening acne. Moreover, when nervous or overwhelmed, we may start picking or scratching our skin, leading to further inflammation or even scarring.

Why Does Stress Cause Inflammation?

Stress stimulates your body to release hormones like cortisol. Cortisol leads to increased inflammation throughout your body, even in the skin. This is because cortisol triggers an immune response, causing the production of inflammatory chemicals in the body.

On a relative note, stress is capable of making your skin more sensitive to stimuli that trigger conditions, such as reactivity to acne, eczema, or rosacea. Inflammation, though it is your body’s supposed line of protection, is sure to do more harm than good when excessive occurrences are involved, especially when talking about acne conditions.

Clinical Studies on Stress and Acne

Different research works have established the relationship between stress and acne and how stress can worsen outbreaks of the skin and affect general health.

One study conducted in 2018 reported that individuals experiencing stressful life events or psychiatric disorders developed acne at a higher rate than those people who did not experience these types of stressors. The subjects in this study ranged from ages 12-45 years. It was concluded that the stress does not create acne but exacerbates it. [8]

Another research in 2020 found evidence of a two-way effect of acne and stress. Stressful periods, such as exams or major life changes, can cause an increase in the frequency of your outbreaks of acne. [9] On the other hand, the psychological effect of dealing with acne may imply stress, including anxiety and depression, which in turn fuels more acne, causing an obvious vicious cycle.

The same research also identified that acne sufferers may experience withdrawal from social life and loneliness. Some even appeared to have addictive behavior, including excessive use of the internet, influencing negative changes in their psychiatric health.

So, it has now been recommended that physicians further investigate levels of stress, sleep patterns, and emotional conditions in acne patients. These may help in the management of stress acne more effectively.

How to Treat Acne?

The treatment methods depend on the severity of the stress acne. Fortunately, most people experience mild forms, which can be treated quite successfully by some simple changes in hygiene and OTC treatments. Following is a list of some common ways to deal with the mild kinds:

• Gentle Washing

The face should be washed lightly with mild soap and water. Severe scrubbing or using strong cleansers leads to skin irritations, which may worsen acne. A gentle approach helps.

• OTC Treatments

Most over-the-counter acne treatments contain ingredients such as benzoyl peroxide, sulfur, or salicylic acid. These help in reducing bacteria and unclogging pores, drying out excess oil. Using these products as directed can help clear up mild breakouts.

• Stress Management

Stress aggravates acne, so stress-relieving therapy, such as practicing deep breathing, meditation, or yoga, can help your skin in the recuperation process. The positive aspect of stress management is that, besides promoting a clear face from acne, it might also improve your overall life.

If these are ineffective, then more potent treatments may be required. In cases of moderate to severe acne, it is often advisable to consult a doctor for the following prescription medications:

• Topical Retinoids

These are derived from vitamin A and help in diminishing pores, thereby reducing clogging and inflammation. It is widely used in severe acne treatment. [10]

• Antibiotics

In the case of more serious acne, topical or oral antibiotics might start to be prescribed as medications against the bacteria responsible for causing blemishes.

Your doctor may prescribe one of several other prescription medications that best match your type and severity of the acne.

Easy and Effective Steps To Prevent Stress Acne

Prevention of stress-related acne is not just about skincare; it’s a holistic approach towards managing stress, taking care of your body, and being observant with your habits. Let’s dive into the steps you can take to keep stress acne under control.

• Follow a Skin Care Routine that Targets Stress Acne

Your skincare is the first line of defense against stress acne that may disrupt the skin barrier, leading to more sensitivity, dryness, or oiliness. An effective skincare routine should entail the following:

• Gentle Cleanser

Opt for a non-stripping, sulfate-free cleanser; it will clean out dirt and oil without drying your skin in the process. Also, look at ingredients like glycerin or ceramides that help in locking up moisture into the skin’s barrier.

• Soothing Ingredients

These include products with active soothing ingredients like niacinamide, green tea extract, or chamomile. These act to reduce redness and inflammation caused by stress.

• Salicylic Acid

A beta-hydroxy acid responsible for deeply penetrating pores, dissolving excess oil, and exfoliating dead cells. It is highly effective for avoiding and/or treating acne outbreaks. [11]

• Moisturize and Protect

Even oily skin needs moisturizer, especially when it’s stressed out. Apply a light, oil-free moisturizer containing hyaluronic acid to keep your skin hydrated. Applying sunscreen every morning is also a must since stressed skin is a little more vulnerable to the sun.

• Practice Guided Meditation to Calm Your Mind

Meditation is not just about sitting in silence but how one trains the mind toward relaxation. During guided meditation, cortisol levels are reduced; these are usually increased during stressful periods in one’s life. [12]

High cortisol levels activate oil production in the skin, making it more prone to getting acne. Regular sessions of meditation can help you with your mental clarity, reduce anxiety, and let the body and skin get back to their balanced state.

You can start with just 5-10 minutes a day with guided meditation through apps or online videos. In time, the stress will eventually ease, and with it, fewer breakouts.

• Add Supplements to Balance Stress and Skin Health

Some supplements help to combat stress and also help in the proper care of the skin:

• Zinc

Anti-inflammatory properties promote the healing process and are simply vital for skin repair to help reduce the severity of your acne. It helps in regulating oil production in the skin, which prevents blockages of pores.

• Folic Acid

This Vitamin B is crucial for the health of skin tissues. Folic acid makes the activity of cells overturn more active, hence reducing the chance of acne, especially regarding cases of inflammation that are stress-induced.

• Magnesium – ‘the natural stress-reliever’

It lessens the impact of cortisol, which is the hormone in charge when one undergoes stress. It also helps keep your body relaxed and sleeping well, which allows your skin to do the much-needed work in reducing acne.

• L-Lysine and Passionflower Extract

L-Lysine and passionflower extract have been known to lower anxiety and stress levels. They might calm the mind, decrease tension, and, in the process, indirectly benefit the skin by preventing flare-ups. [13]

• B Vitamins

These vitamins, essentially B6 and B12, are known to regulate the body’s stress response. Vitamin B6 controls mood swings and stress; B12 helps the nervous system and, most importantly, prevents breakouts related to stress.

• Prioritize “Me Time” for Mental and Physical Relaxation

Stress often makes us forget about ourselves, which inadvertently aggravates acne. It is very important to carve out specific time for “me time” and use it to soothe and rejuvenate yourself. Whether it is pampering yourself with your skincare routine, taking a long bath, reading, or enjoying your hobby, this time is important to relax your mental stress.

This, in turn, not only decreases cortisol levels but also enhances the ability of your skin to repair and rejuvenate. It gives your skin time to heal from acne breakouts and reduces the chances of new ones forming.

• Focus on a Whole Foods-Based Diet

What you eat directly affects your skin. Processed foods, sugary snacks, and high-glycemic carbohydrates can surge insulin levels, which in turn raises oil production and inflammation in the skin. Here’s how to adjust your diet to minimize stress acne:

• Reduce Processed Food Intake

Processed foods containing high levels of refined sugars and unhealthy fats may cause acne flare-ups by increasing inflammation and oxidative stress.

• Increase Antioxidant-Rich Foods

Fruits and vegetables rich in antioxidants, such as berries, spinach, and carrots, reduce inflammation and repair skin damage.

• Omega-3 Fatty Acids

These healthy fats can be found in fish, flaxseed, and walnuts and have anti-inflammatory properties that can help tame acne-prone skin.

• Hydrate

Drinking plenty of water helps detoxify the body through its normal processes, which can help to flush out toxins that may be contributing to acne.

• Ensure You Get Enough Sleep

Among all those ways, sleep remains one of the most powerful stress-fighting, skin-clearing phenomena. Sleep lets your body repair itself, regenerates skin cells, and lowers those stress hormones in the process. Not sleeping enough can raise cortisol levels, inflaming and spurring oil production that can cause breakouts.

Aim for sleep of 7-9 hours each night. Make sure to have a pre-sleep routine to help you unwind, such as turning off all electronics, breathing exercises, and relaxing essential oils like lavender.

• Practice Breathing Techniques to Reduce Stress Immediately

When stress strikes, it is often accompanied by shallow breathing, which further increases anxiety and raises the levels of cortisol. These simple breathing techniques instantly calm the body, reducing stress hormones – which in turn prevents the surge in oil production.

Try the 4-7-8 Breathing Technique

1. Inhale through your nose for a count of 4.
2. Hold your breath for the count of 7.
3. Slowly exhale through the mouth during a count of 8.

Repeat this cycle 3-4 times when feeling stress rise. It turns on the body’s parasympathetic nervous system to bring one into a calm and relaxed state. [14]

• Seek Professional Mental Health Support if Needed

Sometimes, the stress level might be too much to deal with on your own, and it’s helpful to speak to a professional in the field of mental health. They can help you work out how you trigger stress and develop ways of counteracting it, better managing anxiety.

A reduction in mental stress can have a direct effect on reducing physical symptoms, such as acne. Sometimes, a therapist may refer to practices of reducing stress, such as Cognitive Behavioral Therapy (CBT) or mindfulness exercises, which have been shown to improve both mental health and skin conditions.

When to Visit a Dermatologist

While acne from stress often can be treated with home care, there may be times when it will be pertinent to seek a dermatologist. A dermatologist can evaluate the skin and provide treatments that pinpoint the cause of acne. You might want to seek a dermatologist if you feel like you:

• Develop scarring as your acne heals
• Experience significant stress or emotional distress due to the problem of acne
• Have painful or worsening acne
• Must have tried over-the-counter treatments that no longer seem to work

You can even go to a mental health professional if your acne is linked to stress; the professional can help you with some management techniques.

The Bottom Line

Stress can worsen acne, but it’s important to remember that stress doesn’t directly cause it. Managing your stress levels and practicing good skincare habits can help prevent stress-induced breakouts.

Those who are prone to stress may also find seeking help from a mental health professional significantly impacts skin health, as well as emotional health.

For more information or consultation on your skin condition, all you need to do is fill out our form at UVtreat, and one of our professional skincare individuals will be in touch to provide personalized advice on how to make glowing skin even healthier.