Stress and acne breakouts, eczema, psoriasis: 7 ways to manage stress, improve skin health

Yoga benefits: Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress (Image: Canva)

Stuck amid the daily humdrum of life and facing several challenges, you may find your skin looking dull, with unexpected breakouts and dark circles under your eyes. These are not just signs of a bad night's sleep but also of the stress impacting your life.

While skin problems can arise from a variety of factors including poor diet, lack of sleep, environmental pollutants, and genetics, stress is a significant and often overlooked contributor. When you’re stressed, your body releases hormones like cortisol, which can increase oil production in your skin glands, leading to acne and other skin issues.

According to dermatological research, stress can also impair the skin’s barrier function, making it less effective in keeping out harmful substances and retaining moisture. Alongside, stress can exacerbate pre-existing skin conditions such as eczema, psoriasis, and rosacea. It can also trigger new issues, including hives and rashes.

When under stress, your body prioritises its energy for survival functions, often at the expense of maintaining skin health. This hormonal imbalance can lead to inflammation and accelerated aging. Studies have shown that chronic stress can slow down the skin’s healing process, making you more susceptible to infections and prolonged recovery times from wounds or acne.

Here are 7 ways to manage stress for a healthy skin and clear complexion:

Aromatherapy: It involves the use of essential oils derived from plants to promote relaxation and reduce stress. Certain scents like lavender, chamomile, and rosemary are known for their calming effects. According to research published in the Journal of Alternative and Complementary Medicine, inhaling essential oils can activate brain areas associated with emotions and memory, potentially reducing stress and anxiety levels.

Spa treatments: Spa treatments such as massages, facials, and hydrotherapy are effective stress relievers. Massages, for example, can reduce muscle tension and promote relaxation by increasing the levels of endorphins and serotonin in the body. Studies have shown that regular spa visits can lower cortisol levels, the hormone associated with stress.

Yoga: Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress. Research suggests that yoga can modulate the stress response system by lowering cortisol levels and improving heart rate variability, which is an indicator of stress resilience.

Meditation: Meditation involves focusing the mind and eliminating distractions to achieve a state of deep relaxation and heightened awareness. Mindfulness meditation can reduce the production of cortisol and other stress hormones. Meditation practices like mindfulness meditation and transcendental meditation have been linked to decreased symptoms of anxiety and improved emotional well-being.

Exercise: Physical activity such as jogging, swimming, or even brisk walking can help reduce stress by releasing endorphins, the body's natural mood elevators. Exercise also promotes better sleep, which in turn reduces stress levels. According to the American Psychological Association, regular exercise can act as a buffer against stress by improving physical health and flexibility to stressors.

Healthy diet: Eating a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support stress management. Foods like salmon, nuts, and leafy greens contain nutrients such as omega-3 fatty acids, magnesium, and antioxidants that have been shown to reduce stress and anxiety. Avoiding excessive caffeine, sugar, and processed foods can help stabilise mood and energy levels, reducing the impact of stress on your health.

Stay happy: Cultivating happiness through activities that bring joy, practicing gratitude, and maintaining positive social connections are essential for managing stress effectively. Happiness and positive emotions have been linked to lower cortisol levels. Engaging in hobbies, spending time with loved ones, and focusing on what brings fulfillment can contribute to a healthier stress response.