How to recognise signs of stress on your skin (and the best products to solve your concerns)
It’s Stress Awareness Month – which is the perfect time for us to check in on our wellbeing, while educating ourselves on the reasons we might stuck in a state of worry, tensity and anxiety.
Stress might be a natural part of life, but if you’re feeling the pressure on a frequent basis, we’re glad you found our blog. Contrary to popular belief, stress is more than a fleeting internal feeling that comes and goes based on external triggers. Stress manifests itself in lots of different ways – and your skin might be a tell-tale sign of just how much tension you’re experiencing on the daily.
Looking for ways to keep calm from inside to out this Stress Awareness Month? Dr Anita Sturnham, registered GP specialising in dermatology and founder of science-backed beauty brand, Decree, is here to share exactly how to recognise signs of stress on your skin – and the best products to help minimise these concerns…
What is stress?
First thing’s first, let’s take it right back to the source. Warning: technical jargon incoming...
“We possess a clever internal protective neuroendocrine system that connects messenger centres in our brains to our adrenal glands, the stress control glands that sit above our kidneys, and our peripheral organs,” explains Dr Anita.
“We call this the hypothalamic–pituitary–adrenal (HPA) axis and it plays a central role in the way that our body responds to both physiological and psychological stress. Whether exposed to “good’ or ‘bad’ stress we see a similar response in our bodies.”
What is Cortisol?
“An acutely stressful event will result in a healthy ‘stress response’, with elevated levels of hormones called cortisol,” explains Anita. “Cortisol increases energy, enables tissue repair and stops any non-essential activities. The body’s stress response is normally self-limiting and once the stress passes, everything returns to normal.”
But take note – if you feel like you’re in a constant state of stress, it might be causing a whole host of other concerns:
“If the stressors are always present and you constantly feel exposed to stress, this fight or flight mechanism stays switched on. Initially this results in raised Cortisol levels when they should be low. This can lead to anxiety, depression, poor sleep, digestive issues and weight gain.”
What triggers the overproduction of cortisol?
“Overproduction can be triggered by various factors, including:
- Chronic stress from work, relationships, or financial issues
- Physical stressors such as illness, injury, or lack of sleep
- Psychological stressors such as anxiety, depression, or trauma
- High-intensity exercise or prolonged physical activity
- Caffeine consumption and poor dietary choices.”
How does stress manifest itself internally vs. externally?
Internal Signs of Stress
“A stress response leads to increased heart rate, elevated blood pressure and can cause gastrointestinal disturbances (e.g. ulcers, IBS), hormonal imbalances, and immune system suppression. It can also contribute to anxiety and mood disorders.”
External Signs of Stress
“Stress can cause [...] skin itching, flushing and swelling. The itch cycle begins when T cells are activated and pro inflammatory cytokines are released into the skin.”
“As we continue to scratch the skin, we see a vicious cycle. We know that continued stress can exacerbate issues such as breakouts, acne, psoriasis, eczema and rosacea, due to dampening down of the skin’s immune defence mechanisms, impaired barrier function and increase in inflammatory cytokines seen during periods of prolonged stress.”
Can Stress Accelerate Ageing?
“Clinical studies have shown that prolonged exposure to stress can lead to accelerated ageing in all organs, including the skin. Increased cortisol can lead to a breakdown of collagen and elastin, resulting in wrinkles, sagging, and loss of skin elasticity.”
Stress & Breakouts: Top Tips
“Hormones can switch on inflammatory signals and increase oil production in the skin, resulting in breakouts,” says Dr Anita.
Her routine recommendations for stress-related blemishes?
1) SMART Cleansing Routine
Morning: “Wash with a gentle, nourishing cleanser. Avoid foaming products, alcohol, heavily fragranced products, parabens, excessive scrubbing and exfoliation.”
Evening: "Wash with a gentle salicylic acid cleanser at night. Salicylic acid is a Beta Hydroxy Acid (BHA) ingredient. This lipid soluble active seeps into your pores, unblocks them, [and helps to] reduce oil production. It’s a multitasking hero!”
2) Treat
“I often recommend applying a treatment to spot-prone areas. For sensitive skin, it often works well to apply moisturiser first and the active spot treatment on top. I find over the counter Benzoyl Peroxide can work really well to reduce pore congestion.”
3) Hydrate and Protect
“Use an oil-free, non-comedogenic moisturiser to hydrate the skin. Look for nourishing, plant-based ingredients such as Ceramides, Glycerin, Aloe Vera, Sunflower and Vitamin E.”
4) Makeup
“Ideally, I recommend skipping the makeup. For those who continue to wear, I advise avoiding pore-clogging primers, setting sprays, powders and long-wear foundation.”
5) Masks & Treatments
“Once a week, use a blemish control mask treatment. Choose ingredients such as zinc, sulphur and bentonite clay to [gently] decongest blocked pores.”
6) Healthy Diet
“Consume a balanced diet rich in antioxidants, healthy fats, and ensure that you are well hydrated.”
Stress & Redness: Top Tips
1. Mild Cleansers: “Use soothing cream or gel cleansers (see: Decree Light Cleanse) in the morning and evening, and avoid harsh scrubs that can aggravate redness.”
2. Soothe & Calm: “Look for ingredients in serums such as Azelaic Acid, Niacinamide and Squalane to help hydrate and calm redness.”
3: Avoid Triggers: “Strong exfoliation, high strength Vitamin C serums and products containing retinoids will potentially be aggravating for red and sensitive skin.”
4: Makeup Technique: “Green-tinted primer and moisturisers can help neutralise redness when applying makeup.”
5: Sun Protection: “Use broad-spectrum sunscreen to protect sensitive skin from UV-induced redness.”
Stress & Ageing: Top Tips
“I always say prevention is better than cure, so look at ways to minimise stress levels in the first place. Try to incorporate stress management techniques, including mindfulness, meditation, or yoga into your daily routine.”
“Ensure that you prioritise healthy sleep patterns. Whilst we sleep our cells repair and regenerate. Maintain a healthy lifestyle with a balanced diet, regular exercise and avoid smoking and UV damage.”
The Final Verdict
Dr Anita’s fundamentals for minimising signs of stress on the skin?
1. Skincare Routine
“Find a skincare routine that works for you and stick with it. Consistency and a routine are key to having healthy skin that is resilient to stress.”
2. Boost Skin Barrier Function
“Avoid harsh products such as foaming cleansers, scrubs, alcohol toners and facial oils. Instead, opt for gentle cream or gel cleansers, water-based serums and moisturisers. Essential ingredients to look for include Vitamin C, Niacindamide, Glycerin, Vitamin E, Panthenol and Squalane.”
3. Sun Protection
“Protect your skin from UV damage with a broad-spectrum sunscreen. Wear this every day, all year round.”