Does it seem like every time you get stressed out, your face breaks out? At this point, you’ve probably caught on to the pattern. It’s normal to experience the ups and downs of daily stress and anxiety. It’s also normal to develop new zits and other acne blemishes sometimes, especially if you have acne-prone skin. But that doesn’t make it any less frustrating when it happens.
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Luckily, there are some simple ways to clear up stress acne and prevent anxiety-related breakouts. It all comes down to your lifestyle habits and stress management. Read on to learn about stress acne, treatments, and prevention to get your skin glowing and pimple-free again.
What Causes Stress Acne?
Acne happens when sebum – an oil substance – dirt, and dead skin cells clog our pores. The ensuing bacterial buildup causes inflammation and infection, creating acne blemishes. It gets complicated, but acne-related stress comes down to hormonal changes.
When our body experiences anxiety and stress, it causes our adrenal system to release the hormone cortisol, which among many other negative effects increases the production of sebum. Our bodies also develop inflammation. These two factors – excess sebum and inflammation – are prime conditions for an acne flare-up. Studies show that stress is far more likely to trigger acne in individuals who already struggle with acne-prone skin.
How To Know If Stress Is Causing Your Acne
You might be trying to figure out whether the cause of your acne is stress, diet, your beauty products, or something else. Many people have a difficult time trying to figure out the root causes of their acne. Even dermatologists have to do plenty of investigating to figure out how to help people clear it up.
The causes of acne are usually a combination of lifestyle habits, genetics, beauty products, and personal hygiene. That’s why taking a holistic approach to fixing and preventing the problem is the most effective.
So, is your stress what’s causing major breakouts? Here are a few tips to help you figure it out:
- Do you break out at the end of a really stressful work-week? Acne that shows up soon after stress is a sign.
- Do you break out far more frequently or severely during extended periods of depression or especially challenging life circumstances? Acne that persists during a longer period marked by grief or trauma is a sign.
- Does the acne show up in random, various places across your face? Acne that pops up in a wide variety of spots on your face could be stress-related.
Also pay attention to where on your face the acne is. If there is seemingly no rhyme or reason to its location, it could be linked to stress. But if it always shows up on your right cheek, chin, or hairline, it may have more to do with environmental factors like a dirty phone or oily scalp.
How To Clear Up Anxiety-Related Acne and Manage Stress
You’ve found yourself with a face full of acne after a stressful week. Maybe you’ve been preparing for your wedding, or on a tight deadline at work, or going through a really hard life circumstance. The stress has triggered pimple after pimple.
While this can feel distressing, there are a few things you can do to clear up your breakout faster. The two most important components are managing your anxiety, and improving your lifestyle habits. If you’d like to learn more about anxiety, and how to effectively manage it, check out some of the articles on BetterHelp.
Cut back on sugary foods, alcohol, and dairy.
According to the American Academy of Dermatology, sugary foods, alcohol, and even dairy can actually worsen acne. That’s because high-glycemic foods, like sugary drinks, desserts, and fast-food spike insulin levels in the body and increase inflammation. Acne-prone individuals always want to focus on managing the inflammation in their bodies. Do this by eating low-glycemic whole foods like vegetables, fruits, and white meats.
1. Get a really good night’s sleep.
It’s likely that when you’re experiencing high levels of stress, you’re also getting poor-quality sleep. Sleep is our body’s chance to recover and reduce inflammation. If we are not properly entering an extended, deep REM state, our bodies cannot properly recover. Try to put the screens away at least one hour before sleep, and if needed take a melatonin supplement to aid your sleep. Quality sleep is essential for healthy skin.
2. Improve your skincare routine.
Your skincare routine may need some help to clear up acne faster. This should always include a core routine of washing your face with a gentle cleanser twice a day, then moisturizing with a sensitive skin lotion. And witch hazel toner will even out red skin tones.
For clearing up acne, use a salicylic acid acne treatment to clean out your pores. Make sure to follow it up with a good moisturizer, as salicylic acid is very drying and overly dry skin can actually worsen acne. In addition, it’s crucial to implement using an exfoliating scrub or face mask once or twice a week. This helps pull out the dirt and dead skin from your pores.
3. Exercise regularly.
Exercise, like sleep, is another effective strategy in managing inflammation in the body. It helps our bodies regulate hormones better, keeps our cortisol levels down, and causes sweating that expels excess toxins that can contribute to unhealthy skin. Get your body moving, and your glowing skin will thank you for it.
4. Incorporate mindfulness and calming techniques into your day.
Being able to manage your stress is key to preventing stress breakouts. Besides exercise and good sleep, you can incorporate relaxing, calming habits into your daily routine.
For example, set aside the first half-hour of your day to sip tea and read a good book. Or try using a guided meditation before you fall asleep at night. Anything to keep your mind steady and in the present moment, so the stress doesn’t take control of you.
Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.