First thing’s first, let’s set the record straight: stress is not the cause of acne.
Acne is caused by a variety of factors including genetics, hormonal influences, lifestyle habits and sometimes medications. So whilst stress doesn't directly cause acne, the impact of stress on lifestyle and hormones can certainly worsen or flare acne in some individuals.
The primary reason for those stress-induced pimples can be found several millennia ago, when our ancestors were hunting mammoths, discovering fire, and undergoing evolution. Back then stress was a survival mechanism, a response to threat and fear designed to initiate our primal ‘fight or flight’ responses. To kickstart this reaction, the body produces a hormone called cortisol. This hormone is responsible for managing moods, motivation, and fear.
Cortisol
Cortisol is great. It helps minimise inflammation, regulate our sleep cycles, and manages the processes of energy production. Back in the day, cortisol was the thing standing between life and death; by a saber-tooth tiger! However, the stimuli for increased cortisol production have changed a lot from that time, and since a lot of our stress relates to mental and emotional responses now rather than fight-or-flight, the increased cortisol production can lead to some unwanted effects.
The increased levels of cortisol in your blood are detected by oil glands in your skin that are hardwired to increase oil production, in line with the elevated cortisol levels. This unwanted oil will clog your pores with dead skin cells, bacteria, and the oil itself, and thereby worsen any predisposition to a breakout.
Furthermore, the biological process of stress has been shown to weaken the body’s immune system. This slows recovery rates for wounds, including the wounds of acne.
So, as you can see, there’s some major hormonal influences on acne. Just as cortisol exacerbates breakouts, the unhealthy lifestyle habits many fall into when dealing with stress can contribute to worsening of the skin condition. Stress can wreak havoc with personal routine, and if you fall into the habits listed below when under pressure, your skin will show the consequences. On the plus side though, attending to these areas when feeling the strain will help to combat stress acne and give your skin an extra boost!
Disrupted sleep
Whether you’re staying up late to study or spiralling into other sleep preventing scenarios, disrupted sleep will show on your skin. Not getting your 7-8 hours a night can contribute to higher cortisol production and could put your overall health and wellbeing at risk. Having regular sleeping and waking hours, avoiding stimulants like caffeine and digital screens before bed, practicing mindfulness, meditation and spirituality can all help you get some more snooze time to help your skin.
Change in eating habits
Stress commonly manifests itself in our eating habits. Some of us eat more, some less, and some turn to calorie rich comfort foods. It’s undeniable that diet influences acne, whether stressed or not, so change of eating habits can easily tip skin into breakout territory. Stick foods to that are low in glycaemic index (GI). Foods that are high in GI lead to rapid sugar spikes which leads to a major surge in insulin production. The combination is no good for your acne.
Anxiety
It may sound strange, but manifestations of anxiety such as picking your skin, fiddling with hair, or touching your face can negatively impact your acne. These little habits mean a higher likelihood of opening wounds and transferring unwanted bacteria leading to more inflammation hence slower healing time and higher likelihood of scarring. So it’s worthwhile being mindful of such behaviours.
Neglecting Skincare
If you’re in a morning rush, or just can’t wait to collapse into bed, it can be easy to justify skipping your skincare routine. Maintaining your skincare routine is crucial to preventing further acne and treating the existing blemishes. It’s well worth the 5 less minutes of sleep you may ending up having. Stick to your routine, even if just a simplified version and set yourself some reminders for some self care!
Work, work, work
Let’s face it. We live in a world that is go, go, go. Whether you are a student or in the workforce, there’s a lot of demand for us to be highly active during most of the day. Not allowing yourself time to kick back and relax may extend your state of stress. Giving yourself some much needed down-time will help to ease the physical and mental state of the cyclical stress that you may be trapped in. Relaxing will not only benefit your skin, but your overall wellbeing also. Try and set aside some time each day to unwind. Make sure you touch base with friends and loved ones and consider meditative practices such as yoga or mindfulness.
Lastly
Whether it’s the spike in pimple-causing hormones, or the lack of energy to adhere to your skincare regimen, stress is nothing but bad news for your skin. But as much as we could wish our problems in life would just vanish, it’s simply not possible, nor helpful. Stress, to a certain degree, forces us to grow and develop as a person —as long as we choose to react to it in a constructive way. Learning how to manage stress is a lifelong process, but one that is well worth undertaking for the benefit of your skin and your peace of mind.
Unaffiliated External Mental Health Links:
https://www.headtohealth.gov.au/
https://www.blackdoginstitute.org.au/
https://www.beyondblue.org.au/
The information presented in this article is for general information and example purposes only, does not contain health advice specific for users and must not be relied on for that purpose. SkinKitz does not provide any mental health advice or treatment. If you are experiencing any mental health concerns, please see your GP or mental health professional.
