Stress and the Skin
One of my favorite ways to de-stress is to take a tech-free walk in nature, appreciating the tiny things that don’t often get noticed.
Our skin is an incredibly smart, communicative organ that is quick to respond to and show signs of stress. Unfortunately, stress and inflammation of the skin go hand-in-hand and have been shown to speed up signs of aging. Inflammation can show itself in various ways, such as acne, eczema or psoriasis. Stress can also have an effect on hair and nails, sometimes causing hair loss, hair becoming excessively dry or oily, or nails turning brittle.
How The Body Copes with Stress
When we stress, our body tries its best to cope with the pressure of maintaining balanced cortisol and adrenaline levels. Our adrenals (aka the stress glands that sit above the kidneys) are on alert 24/7, constantly manufacturing adrenaline and cortisol. But when we stress, whether it’s environmental, emotional or physical stress, cortisol levels spike.
Cortisol is the steroid hormone responsible for keeping blood sugar levels stable, maintaining metabolism so that our cells receive the energy they need. lt’s also the culprit behind that pesky breakout that shows up on those days we want clear skin the most.
How Stress Impacts Your Skin
According to a Refinery 29 article by Maria Del Russo, "‘It [cortisol] diminishes your body's ability to retain water, so your skin can become dull and dehydrated when under constant stress’, says Dr. Hafeez. ‘It also leads to an increase of oil production in the hair follicles, which are attached to sebaceous glands where oil is produced’, adds Dr. Wexler. ‘This is what causes acne.’” A spike in cortisol production can also cause our immune system to weaken, which is why it’s so easy to get sick when we’re under stress.
Stress can also cause the skin to age more rapidly. The adrenaline hormone is what leads to our ‘fight-or-flight’ response in stressful situations. When this happens we’re engaging our sympathetic nervous system, the part of the nervous system that prepares us for these situations.
With severe sympathetic stress, fibroblasts can’t work properly and therefore collapse. Since fibroblasts are responsible for producing proteins, collagen and elastin, our skin isn’t able to maintain its youthful appearance without them functioning properly.
Ways to Lower Stress Levels
No one wants to intentionally cause acne, eczema, psoriasis, illness, or speed up aging - so how do you combat these negative side effects of stress? Depeding on your stress level and the effects that you’re dealing with, here are a few ways (most of which are completely free) that can promote the body to ignite the healing process:
Practice breathing exercises. Certain types of breath work, like deep breathing, promote calm and stillness by stimulating the parasympathetic nervous system. Plus, it’s something you can always come back to - anywhere, anytime. One of my favorite breathing exercises is the 4-7-8 method.
Get more sleep. You may have heard that while you sleep, your cells are able to regenerate and repair. This is because during sleep, you’re engaging your parasympathetic nervous system, your rest, digest and healing system. This is the other part of the autonomic nervous system that operates under normal, non-stressful situations and aids in that regeneration and repair of cells.
Get facials. Another way to engage in the parasympathetic state. With the right technique and touch, a facial can stimulate your lymphatic system and put you into state of relaxation that is usually achieved by sleeping. Plus, having high quality plant based products will leave your skin and well-being feeling nourished.
Aromatherapy. Diffusing lavender or eucalyptus in your space can really help with stress levels and decrease anxiety. Add a few drops before a bath or shower for a spa-like experience. Another great way to utilize aromatherapy is to use a facial mist or hydrosol, preferably in the middle of the day when your skin and mood need a little pick-me-up.
Exercise and stretch. Move your body to keep blood flowing. Exercise in general reduces your cortisol and adrenaline levels and stimulates endorphins, those mood-boosting chemicals produced by the nervous system.
Get in touch with nature. The constant stimulation of an environment with bright lights, noise, technology and temperature dependent on a thermostat all cause our stress levels to increase. When you put yourself in a peaceful, tranquil environment you’re allowing your brain to get a much needed break.
Read a fictional book. By engrossing yourself into a literary world versus one on screen (not saying you have to give up binge-watching but it’s good to mix things up), your brain is stimulated in a way that forces you to think creatively while your heart rate slows and muscles relax.
Switch from coffee to tea. If you’re an avid coffee drinker, try substituting green tea a few days a week. Coffee raises adrenaline levels which can cause anxiety. At night, try a chamomile based tea to help soothe and calm your nervous system.
Find your oasis within all of the chaos. Take a bath, give yourself an at-home spa night, take a walk outside, do whatever brings you peace. However you prefer, practice more stress relieving self-care methods and your skin will show its gratitude.