The 4 Ways Stress Is Affecting Your Skin and How to Find Relief

Stress doesn’t just live in your head. It shows up on your skin, in your scalp, and deep within your body’s healing systems. If you’ve ever noticed a breakout appear after a rough day, eczema flare during a stressful week, or red, itchy patches that seem to pop up for no apparent reason—you’re not imagining it.

Our skin is intricately connected to our nervous system. When the body is under pressure, your skin often pays the price.

Here are 4 of the most common ways stress is affecting your skin, and what you can do to find some much-needed relief.

1. Cortisol Weakens the Skin Barrier

When we’re stressed, our body releases a hormone called cortisol. While cortisol is helpful short term (it helps us deal with acute stress), chronic elevation suppresses the immune system, delays tissue repair, and breaks down the very components that keep our skin resilient.

High cortisol levels disrupt the production of ceramides, lipids, and natural moisturising factors, all of which make up the skin barrier. This leads to dryness, increased sensitivity, inflammation, and delayed wound healing.

Conditions impacted: TSW, eczema, perioral dermatitis, acne flares, barrier dysfunction.

Relief tip: Support your cortisol curve naturally by getting morning sunlight, prioritising rest, using topical skincare that supports the skin barrier (i always recommend Dermaviduals), and winding down screens and bright lights by 8pm. Adaptogenic herbs like Withania (Ashwagandha) and Rehmannia may also help regulate cortisol rhythms.

2. Stress Disrupts the Gut-Skin Axis

Your gut and your skin are in constant conversation. When you're stressed, your digestion often slows down, nutrient absorption is compromised, and the gut microbiome can become imbalanced—a state known as dysbiosis.

This gut disruption contributes to systemic inflammation and impairs the detoxification of hormones and toxins, which in turn can show up as skin irritation, redness, and flares.

Conditions impacted: Rosacea, acne, eczema, hives.

Relief tip: Slow down while eating—no scrolling or rushing. Incorporate calming rituals around meals like deep breathing or a short walk beforehand. Add prebiotic-rich foods like leeks, garlic, oats and flaxseeds to support beneficial bacteria.

3. Stress Disrupts Hormonal Balance

The body sees chronic stress as a threat and responds by prioritising cortisol over everything else. This can lead to reduced production of key reproductive hormones like oestrogen and progesterone, disrupting your cycle and increasing androgen levels like testosterone.

This hormonal cascade can trigger acne, especially around the jaw and chin, or lead to hair thinning and irregular cycles.

Conditions impacted: Hormonal acne, PCOS, hair loss.

Relief tip: Balance your blood sugar (aim for meals every 3-4 hours with protein and healthy fats), reduce intense workouts during times of high stress, and support your minerals (think magnesium, zinc, B6) to buffer the impact of stress on hormones.

4. A Dysregulated Nervous System Keeps Inflammation High

When we’re stuck in fight-or-flight mode (sympathetic dominance), inflammation becomes chronic. This type of low-grade inflammation can affect collagen production, increase skin sensitivity, slow healing, and leave your skin in a reactive state.

Conditions impacted: TSW, hives, psoriasis, eczema, slow healing.

Relief tip: Gentle, daily nervous system support is key. Try humming, vagus nerve massage, cold face splashes, EFT (tapping), or 5-10 minutes of breathwork each evening. Walking barefoot on grass (earthing) and nature therapy can also help regulate your nervous system and, in turn, calm the skin.

Finding Relief from Stress-Related Skin Flares

Your skin is always speaking to you. Whether it’s through breakouts, redness, itching or dryness, it's asking for more support, not punishment. Understanding the deep connection between your nervous system and your skin can help you shift from frustration to empowerment.

Here’s where to start:

• Focus on the Foundations: quality sleep, nourishing food, movement that supports (not drains), nature, and rest.
• Give your skin the tools to heal with supportive topical care and high-quality, barrier-friendly products.
• Seek support from practitioners who understand the internal and external dynamics of skin healing.

Ready to Support Your Skin From the Inside Out?

The Foundations of Health Guide helps you establish calming routines that support the nervous system, reduce inflammation and encourage natural skin repair. Pair it with our free guide, Nourishing Your Skin Naturally, a step-by-step guide for rebuilding skin resilience through food, rituals, and lifestyle shifts.