Managing Eczema + Psoriasis from Stress: Tips and Strategies
Psoriasis and eczema are chronic skin conditions that can be triggered or worsened by stress. If you suffer from psoriasis or eczema, it's important to learn how to manage stress to help control your symptoms. This guide offers tips and strategies to help you cope with eczema or psoriasis from stress.
Is Stress triggering your Eczema or Psoriasis?
Stress is the body’s reaction to a difficult situation (which can be real or perceived). All of us experience stress to some extent. How we experience stress, and what causes stress is unique to us. What one person perceives as stressful may not bother another. Some stress, as a response to challenging situations, is normal. However, when we experience chronic stress, and for an extended period, it can have a huge negative impact on our health.
Symptoms of stress can include:
- Lack of energy
- Feeling anti-social
- Digestive issues
- Poor memory
- Increased heart rate
- Bad moods
- Headaches
- Insomnia
- Changes in appetite
Most experiences of stress are completely nothing and nothing to worry about. However, intense stress for longer periods can have serious health consequences. These include:
- Mental health issues such as depression
- Heart problems including high blood pressure, and increased risk of a heart attack or stroke
- Eating disorders
- Skin conditions such as Eczema + Psoriasis
Stress is thought to be one of the top triggers for skin conditions. It is not the case that stress causes eczema + psoriasis. However, stress can cause a flare-up of a pre-existing condition. Once the body is under stress, it releases a chemical called cortisol. In large doses, this can lead to inflammation, which as we know, makes eczema and psoriasis worse.
Stress inhibits your skin’s ability to retain moisture, leading to dry skin, and potentially worsening skin conditions. When we experience stress, our bodies release cortisol, a hormone that can lower the skin's ability to retain moisture. This can result in a loss of hydration, leaving skin feeling dry and tight. Additionally, stress can cause inflammation throughout the body, which can also impact the skin's ability to retain moisture.
During stressful periods our body goes into ‘fight or flight’ mode in response to a perceived threat. The system then prioritises short-term survival over the long term, which causes the body to re-direct nutrients and release adrenaline. This suppresses other systems, such as the digestive system, making them less efficient.
Eczema + psoriasis are autoimmune conditions. During stress, the immune system is weakened. The immune system regulates our skin barrier, which can have a knock-on effect on skin conditions.
Stress also has negative consequences for our digestive system. This is because the nervous system de-prioritises digesting food. Gut flora can become imbalanced which stimulates inflammation. Gut health is particularly important to those of us with eczema or psoriasis. You can read more about this in our article- The Leaky Gut Theory.
Skin conditions cause a lot of stress. The stigma, low self-esteem, pain, and the time & money involved with treatment, can cause increased levels of stress. It can quickly become a cycle of stress and flare-ups if not tackled head-on. Stress is a part of our everyday lives. What matters is how we handle it. Prioritise self-care and take time out of a busy schedule to look after yourself.
Identify and Manage Your Stress Triggers
The first step in managing eczema or psoriasis from stress is to identify your stress triggers. This could be anything from work deadlines to family conflicts to financial worries. Once you have identified your triggers, you can start to develop strategies to manage them. This might include practicing relaxation techniques like deep breathing or meditation, getting regular exercise, or seeking support from a therapist or support group.
It's important to remember that everyone's stress triggers and coping strategies are different, so it may take some trial and error to find what works best for you.
Practice relaxation techniques, such as Meditation and Deep Breathing
One effective way to manage eczema or psoriasis from stress is to practice relaxation techniques, such as meditation and deep breathing. These techniques can help calm your mind and reduce the physical symptoms of stress, such as muscle tension and increased heart rate. To practice deep breathing, find a quiet place to sit or lie down and focus on taking slow, deep breaths in through your nose and out through your mouth. You can also try guided meditation, which involves listening to a recording that guides you through a relaxation exercise. Experiment with different techniques to find what works best for you.
Try one of the many apps out there or use a YouTube video. This is handy as you can choose how long your meditation lasts. Start at 3 minutes, and then build to 5, 10, and even more. Studies have shown those with skin conditions undergoing light therapy get 50% better results while listening to meditation tapes.
Exercise regularly to Reduce Stress and improve overall Health
Regular exercise is a great way to reduce stress and improve overall health, which can in turn help manage psoriasis + eczema. Exercise releases endorphins, which are natural mood boosters, and can also help reduce inflammation in the body. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week. If you have joint pain or other physical limitations, talk to your doctor about safe and appropriate exercise options for you. Exercise outdoors for even more health benefits. If sweat is causing irritation, choose a low-impact workout.
Maintain a healthy diet and avoid Triggers like Alcohol and Tobacco
In addition to exercise, maintaining a healthy diet can also help manage psoriasis triggered by stress. Your diet is the most important factor when dealing with any health condition. A healthy diet will put you in the best possible position to tackle stress head-on. It can also help regulate your moods. Avoid sugar (see our article- Sugar and Eczema or Psoriasis: Tips for Reducing Your Intake) and get plenty of fresh fruit and vegetables. Incorporating anti-inflammatory foods like fruits, vegetables, whole grains, and lean proteins can help reduce inflammation and improve overall health. It’s also important to stay hydrated by drinking plenty of water throughout the day.
Avoiding triggers like alcohol and tobacco is also important. Alcohol can increase inflammation in the body and worsen psoriasis + eczema symptoms, while smoking can increase the risk of developing psoriasis or eczema and make symptoms worse. Caffeine and alcohol are stimulants that can trigger stress. Large amounts can inhibit quality sleep, whilst causing anxiety. Swap your coffee for herbal tea and try to reduce alcohol intake as much as possible.
Seek Support from Friends, Family, or a Mental Health Professional
Dealing with eczema or psoriasis from stress can be overwhelming and it’s important to seek support from those around you. Friends and family can provide emotional support and help you manage stress. Call or arrange a social outing with a friend or relative. This will provide an instant pick-me-up and is great for maintaining relationships. Having a skin condition can be stressful, so emotional support is a must.
If you feel like you need additional support, consider seeing a mental health professional. They can provide you with coping strategies and help you manage your stress levels. Don’t be afraid to reach out for help – managing eczema or psoriasis from stress is a team effort. If stress is taking over your life and you feel overwhelmed, we would highly recommend speaking to your doctor. Some of the symptoms of stress can indicate another underlying health issue. Your doctor may be able to refer you to a counselor or therapist.
Other Management Techniques for Eczema + Psoriasis From Stress
- Write- Whether it’s journaling or a to-do list, sometimes just getting your thoughts down on paper is a major release. This is especially important if you are suffering from a flare-up. Use your journal to identify what is causing your stress and tackle it head-on.
- Listen To Music- Music improves your mood and lessens anxiety & some studies show listening to music improves memory. Music can provide a calming effect on our mind, lowering our heart rate and cortisol levels, the hormone responsible for stress. Music has the ability to distract us from our worries and negative thoughts, allowing us to focus on the present moment. Whether it's your favorite song or an upbeat playlist, music can help shift our mood and attitude.
- Use Essential Oils- There are many oils with an array of benefits, do your research and select the right treatment for you. There’s a full post here on the Top 10 Essential Oils for Eczema and How to Use Them
- Get Outdoors- Get your daily dose of vitamin D, whilst boosting your mood. A 20-minute walk every day will do the trick.
- Yoga- Yoga is great for increasing flexibility, strength and muscle tone. For the full benefits of practising yoga for eczema + psoriasis see our guide- Yoga for Skin Conditions.
- Bathe- We are huge advocates for taking baths for psoriasis. Take a daily lukewarm bath with Epsom and Himalayan salts, for about 15 minutes. Shower pressure can irritate the skin in some sufferers. See our post on bath salts to choose the right one for you.
- Massage- Massage is a great way to spoil yourself, increase circulation, ease muscle tension and relax. Pick your favourite essential oil, and either self-massage or recruit your partner.
- Sleep- Plentiful and high-quality sleep is essential for everyone, but especially for skin condition sufferers. Our body repairs and heals itself during this time, so make sure you get around 8 hours a night. See our post- Sleep + Skin Conditions for more tips.
- Get Support- There are many online support groups out there and talking to someone going through the same thing can be hugely beneficial. Our Instagram community is always swapping tips and photos!
