Studies show that stress accounts for about 75% of doctor's visits. Researchers have found a strong correlation between stress and skin conditions, particularly eczema, as stress can trigger or worsen eczema flare-ups. Minimizing stress is often vital to an effective eczema management treatment plan.
This article aims to better understand the mind-skin connection to manage stress and optimize skin health.
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The Science Behind Stress and Eczema
The science behind stress and eczema is astounding, as numerous body systems are interconnected.
How Stress Affects the Body
During high-stress situations, the body's stress response is to release cortisol and other stress hormones. Long-term, this can negatively impact the skin as the body's response to chronic stress is a weaker immune system and increased skin inflammation.
The higher the stress, the more eczema symptoms tend to worsen. This can lead to increased stress and a vicious ongoing cycle.
The Mind-Skin Connection in Eczema
Chronic stress can cause skin barrier dysfunction, increasing its sensitivity and inflammation. Research studies demonstrate a link between worsening eczema symptoms and psychological stress, with chronic (ongoing) stress being particularly harmful.
Common psychological stress triggers based on research included financial problems, family conflicts, work overload, lack of work structure, school exams, and unforeseen events. Another study linked anxiety and depression with increasingly severe eczema symptoms.
Finally, studies demonstrate that while stress is a trigger for eczema, eczema often worsens feelings of stress.
Stress as a Trigger for Eczema Flare-Ups
Numerous triggers can worsen the severity and frequency of eczema flare-ups.
Understanding Common Triggers
Stress is one of the most significant triggers for eczema flare-ups, and an array of factors can contribute to stressful life situations. Examples include:
- Overly busy schedules
- Financial problems
- Lack of sleep
- Anxiety
- Depression
- Lack of exercise
- Lack of a solid social support network
Additional triggers that might contribute to worsening eczema symptoms include:
- Some foods, such as nuts, eggs, dairy foods, gluten, and high-histamine foods
- Other allergens
- Dry weather
- Low humidity
- Pollutants
- Smoke
- Harsh skincare products, soaps, and detergents
- Irritating clothing materials
Such triggers and the flare-ups they cause can lead to itching, irritation, and higher levels of stress or anxiety.
The Itch-Scratch Cycle
Stress-induced scratching of eczematous skin can exacerbate symptoms and cause more stress, contributing to a vicious cycle. Breaking the cycle involves finding effective ways to manage stress, treat bothersome eczema symptoms, and reduce the urge to scratch to avoid complications like bleeding skin and infections.
Mental Health and Eczema: A Two-Way Relationship
Mental health often affects eczema and vice versa.
Emotional Impact of Eczema
Mental health conditions, such as anxiety, depression, and low self-esteem, are strongly linked to eczema, based on numerous studies.
Researchers found that individuals with chronic eczema are 14% more likely to have depression and 17% more likely to experience anxiety. They also report a higher risk of suicidal ideation in people struggling with bothersome eczema symptoms.
The Role of Sleep and Stress
Getting plenty of sleep is vital to minimize stress, and stress-management techniques can help you get a better night's rest. Eczema-related sleep disturbances, such as chronic itching, tend to boost stress and worsen mental health.
Researchers report that eczema is one of the most common ongoing inflammatory skin conditions linked to sleep disturbances in 47-80% of children and 33-90% of adults. Therefore, sleep hygiene is vital to breaking this negative feedback loop involving stress and severe eczema symptoms.
Managing Stress to Improve Eczema Symptoms
Effectively managing stress can reduce the risk of frequent or severe eczema symptoms.
Stress-Reduction Techniques
Techniques commonly used to help minimize stress include:
- Meditation
- Mindfulness
- Deep breathing exercises
- Tai chi
- Yoga
- Spending time outdoors
- Regular exercise
It's also vital to lighten up an overly busy schedule and create a financial budget within your means to minimize stressful situations.
Research shows that regular physical activity helps reduce stress and maximize skin health by improving skin barrier function, increasing blood flow, and enhancing skin moisture.
Cognitive Behavioral Therapy (CBT) and Eczema
CBT is a form of therapy in which an individual visits with a therapist and learns ways to alter thinking and behavior patterns. CBT has been successfully used to help manage anxiety, depression, stress, and other eczema-related emotional challenges.
Therapy can help individuals with chronic skin conditions better deal with their symptoms and keep stress levels as low as possible.
Self-Care and Relaxation Practices
Self-care and relaxation practices that may help minimize stress, anxiety, depression, other mental health challenges, and eczematous symptoms include:
- Journalling
- Yoga
- Tai chi
- Walking outdoors
- Regular exercise
- Massage
- Acupuncture
- Deep breathing
- Mindfulness
- Meditation
- Taking vacations
- Spending time with family and friends
- Finding fun, relaxing hobbies
It's highly beneficial to set aside "me time" for relaxation and self-care on a daily basis to control chronic stress levels.
Skin Care Tips During Stressful Times
Maintaining a healthy, regular skincare routine during stressful periods is vital.
Consistency in Skincare Routine
Adopt a gentle skincare routine by avoiding irritating, harsh, chemical-filled cleansing products. Use mild or natural skincare alternatives, particularly during periods of stress, and cleanse eczematous skin in warm rather than hot water to minimize the risk of severe or painful symptoms like dryness, itchiness, and breaks in the skin.
Keep your skin moisturized (moisturize it at least twice daily) and drink at least eight glasses of water daily to stay hydrated.
Examples of over-the-counter products that soothe irritated skin and promote a healthy skin barrier include antihistamines, medicated shampoos, topical hydrocortisone, and lotions or moisturizers containing the following ingredients:
Consider the following natural eczema treatments:
- Sunflower seed oil
- Coconut oil
- Topical vitamin B12
- Colloidal oatmeal bath
- Shea butter
- Tea tree oil in bathwater
- Eczema-reducing dietary supplements
Medical interventions may include phototherapy (light therapy) and prescription oral or topical eczema medicines.
Spot Treatments for Flare-Ups
Quick home remedies for stress-induced eczema flare-ups include:
- Hydrocortisone creams
- Calming creams
- Cool compresses
- Colloidal oatmeal baths
- Petroleum jelly
- Moisturizers
- Wet wraps
- Removing stressors
Seek professional help for managing severe or frequent flare-ups that haven't responded to home remedies, stress-reduction techniques, and other healthy lifestyle habits.
Holistic Approaches to Managing Stress and Eczema
Healthy lifestyle changes can support both mental health and skin health. Examples of holistic approaches that enhance stress management and help reduce eczema symptoms include:
- Adopt healthy habits like proper hydration, regular exercise, and high-quality sleep.
- Consider a food elimination diet to eliminate allergy-causing foods.
- Focus on good nutrition, including limiting or avoiding high-histamine foods, refined carbohydrates, added sugar, alcohol, processed meats, and other highly processed foods. Choose plant-based foods vs. animal foods high in saturated fat as much as possible.
- Balance gut health with prebiotics and probiotics.
- Cook with the following spices: turmeric, cinnamon, ginger, cumin, or coriander.
- Consider the following supplements (if a healthcare professional gives the okay) to calm the body, ease eczema symptoms, or enhance overall skin health: primrose oil, selenium, vitamin D, fish oil, zinc, melatonin, or omega-3s.
- Try behavioral therapy and relaxation techniques.
These dietary supplements and lifestyle adjustments help reduce inflammation, lessen stress, improve gut health, and balance nutrition to optimize healthy skin.
When to Seek Professional Help
Individuals should seek professional help if stress severely impacts their skin and mental health, mainly if lifestyle adjustments, over-the-counter products, or home remedies haven't provided relief.
It's essential to consult with a dermatologist and mental health professional to obtain a comprehensive treatment plan personalized to an individual's unique needs and lifestyle.
Support groups and online communities offer additional help and guidance for individuals struggling with chronic stress and severe or frequent eczema flare-ups.
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Key Takeaways
- Stress and eczema are strongly linked, as stress can exacerbate eczema symptoms and vice versa.
- Managing stress and eczema might include natural solutions, over-the-counter products, home remedies, prescription medications, or combination treatments.
- It's highly beneficial to try relaxation techniques, stay hydrated, moisturize skin twice daily, eat foods that don't trigger eczema flare-ups, exercise regularly, and avoid allergens, smoke, and harsh skincare products.
- Take dietary supplements or apply natural creams to the skin as a healthcare provider directs. Consider psychotherapy, phototherapy, or spending more time outdoors.
- It's vital to prioritize mental health using stress management techniques as part of a comprehensive eczema treatment plan.
- Take proactive steps to minimize stress and eczema flare-ups to enhance overall health and well-being. Consult with a healthcare professional as needed for symptom relief.
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