We all know stress isn’t great for us, it messes with our sleep, makes us crave all the wrong foods, and leaves us feeling drained. But did you know that stress is also written all over your skin? Yep, those unexpected breakouts, dry patches, or sudden redness? They might not be random after all. Stress and skin health are more connected than you think.
Signs stress is showing up on your skin
Not every skin flare-up is caused by a new product or skipped skincare step, sometimes, the culprit is stress itself. When your body is constantly in high-alert mode, your skin feels it too. From unexpected breakouts to a complexion that looks a little blah, here’s how stress might be making an appearance on your face:
+ Breakouts: Elevated cortisol levels speed up oil production, clogging pores and leading to those stubborn stress-induced pimples. Stress can also change the skin’s immune response, making it more prone to bacterial infections that contribute to acne.
+ Dullness: When stress hijacks your nervous system, blood flow shifts away from the skin, leaving it looking tired. Chronic stress has also been linked to collagen degradation, which can contribute to loss of skin elasticity and firmness over time.
+ Sensitivity: A weakened skin barrier makes irritation, redness, and unexpected flare-ups much more likely. Stress-induced neuropeptides can trigger inflammation, exacerbating conditions like eczema, rosacea, and urticaria.
+ Dryness or excessive oiliness: Your skin’s ability to regulate hydration can get chaotic, leaving it either overly dry, excessively oily, or frustratingly both. Prolonged stress can impair skin barrier function, increasing transepidermal water loss and leading to dehydration.
If any of these sound familiar, your skin might be asking for a little extra care, and a little less stress.
How stress affects skin
When we’re stressed, our bodies release cortisol, the so-called ‘stress hormone.’ A little bit is fine, but chronic stress can send it into overdrive, leading to increased oil production (hello, stress breakouts!) and a weakened skin barrier, which can make your skin more prone to irritation, dehydration, and even flare-ups of conditions like eczema and rosacea. Not exactly the glow we’re aiming for.
Stress and your skin are more connected than you might think. When you're stressed, your body kicks the hypothalamic-pituitary-adrenal (HPA) axis into gear; basically, a system that links your nervous, hormonal, and immune responses. And here’s the thing: stress isn’t just messing with your mood, it’s also working beneath the surface, throwing your skin’s balance off. It can weaken your immune defenses, ramp up inflammation, and even slow down how quickly your skin heals. That’s why those breakouts or irritation patches seem to stick around longer when life gets overwhelming.
If stress is showing up on your skin, the right skincare can make all the difference. A gentle, non-stripping cleanser like the Sans [Ceuticals] Goji Body + Face Cleansing Oil melts away impurities while keeping your skin barrier happy. If your skin feels extra sensitive, a fragrance-free, soothing moisturizer like the Daily Moisturizer from Nourished Daily helps calm irritation and restore balance. And when stress is messing with your skin’s hydration levels, a nourishing face oil can help lock in moisture and strengthen your skin’s resilience. We can highly recommend the Seven Seed Sacred Oil by Eye of Horus for this purpose. Treat yourself with a mindful skincare ritual and your skin (+ mind) will thank you later.
How to reduce stress for clear skin
So, what can we do when stress is inevitable? While we can’t always control our to-do lists or unexpected life events, we can control how we support our skin through it all.
+ Prioritize sleep
Your skin repairs itself overnight, so aim for 7–9 hours of quality rest to wake up looking (and feeling) refreshed.
+ Stay hydrated
Water helps flush out toxins and keeps your skin looking plump. Herbal teas, coconut water, or adding a pinch of sea salt to your water are also great hydration boosters.
+ Eat nutrient-dense foods
Focus on foods rich in omega-3s (like fish and flaxseed), antioxidants (berries, leafy greens), and collagen-boosting nutrients (bone broth, vitamin C) to support skin health from within. For an extra collagen boost, try the Marine Collagen by Vida Glow.
+ Move your body
Exercise boosts circulation, lowers cortisol levels, and helps your body release toxins through sweat, making it a great stress reliever. But not all movement is created equal when you're under heavy stress. On high-stress days, intense workouts can actually add to your body's stress load. Instead, opt for lower-impact activities like yoga, walking, or stretching to calm your nervous system while still keeping your body active.
+ Create a mindful skincare ritual
Instead of rushing through your skincare routine, take a moment to slow down. Gentle facial massages, aromatherapy, or even just enjoying the process can turn it into a form of self-care. Believe us, it really helps! It has been proven that practicing self-care routines help regulate the stress response, making this more than just a beauty ritual: It’s a way to support your overall well-being.
A fresh start for your skin
If stress has been showing up on your skin, don’t panic, your skin is resilient, and small changes can make a big difference. Can’t achieve all of the points above? Start with one. Give your body the love and attention it needs and remember that beauty is about balance.
Sources:
Zhang, H., Wang, M., Zhao, X., Wang, Y., Chen, X., & Su, J. (2023). Role of stress in skin diseases: A neuroendocrine-immune interaction view. Brain, Behavior, and Immunity. https://doi.org/10.1016/j.bbi.2023.12.005
Graubard, R., Perez-Sanchez, A., & Katta, R. (2021). Stress and skin: An overview of mind-body therapies as a treatment strategy in dermatology. Journal of Integrative Dermatology. PMCID: PMC8480446. https://pmc.ncbi.nlm.nih.gov/articles/PMC8480446/
https://columbiaskinclinic.com/skin-care/how-stress-affects-your-skin/
https://losangeles-dermatologist.com/managing-stress-for-healthy-skin/
