How Stress Affects Eczema and What You Can Do About It

What is eczema?

Eczema is a group of inflammatory skin conditions that affects roughly 10% of the population in the United States.¹ It typically comes and goes over time, causing symptoms like itching, redness, oozing, and scaly rashes.²

Eczema has many forms. In some cases, it can come with additional complications such as skin infections that, if left untreated, can lead to hospitalization.³

 

What causes eczema?

While the exact cause of eczema is not fully understood, scientists believe it results from a combination of genetic and environmental triggers.¹

If you have relatives with eczema, you are more likely to develop the condition. Additionally, exposure to smoke, air pollutants, pollen, soaps, detergents, skin products, and dry weather may also cause the symptoms to show up.¹

 

Can stress cause eczema?

Stress is the body’s natural reaction to a perceived threat. In difficult situations, it triggers a fight-or-flight response to get your body ready for action. While this can be helpful in the moment, dealing with stress for too long can leave you feeling drained and worn out.³

Dealing with stress for prolonged periods can have a significant impact on your skin health. Stress has been identified as a trigger for eczema, potentially making its symptoms worse.³

 

How to manage stress 

Eczema is usually managed with the help of medications and topical treatments. If you know stress is one of your triggers, managing it can go a long way in preventing flare-ups.¹

Here are 10 tips to help you manage stress:

1-     Practice deep breathing exercises - Slow, deep breaths help calm your nervous system and ease tension. Try breathing in through your nose for a count of four, hold for four, then breathe out slowly through your mouth for four.

2-     Try mindfulness meditation - These techniques help you focus on the present moment, reducing worry about the past or future. Even a few minutes a day can help clear your mind and relax.

3-     Get regular physical exercise - Moving your body, whether it’s walking, jogging, yoga, or dancing, releases hormones that boost your mood and help lower stress levels.

4-     Maintain a balanced diet - Eating a variety of healthy foods fuels your body and brain, helping you handle stress better. Avoid too much sugar and processed foods that can cause energy crashes and mood swings.

5-     Prioritize quality sleep - Aim for 7-9 hours of restful sleep each night. Create a calming bedtime routine, and keep a consistent sleep schedule to support emotional balance.

6-     Take breaks and rest when needed - Step away from your work or stressful tasks regularly to recharge. Short breaks can clear your mind and improve focus.

7-     Connect with friends and family - Spending time or talking with loved ones provides emotional support and helps you feel less isolated during stressful times.

8-     Set realistic goals and manage your time - Break tasks into smaller steps, prioritize what’s important, and don’t overload your schedule. Learning to say no is key to avoiding burnout.

9-     Limit caffeine and alcohol intake - Excess caffeine can increase anxiety and disrupt sleep, while alcohol might worsen mood and interfere with restful sleep. Moderation is important.

1-     Engage in hobbies or activities you enjoy - Doing things that make you happy like reading, gardening, painting, or listening to music, can distract you from stress and promote relaxation.

Key takeaways

Eczema can be triggered or worsened by stress, and managing stress is key to preventing flare-ups. Strategies like deep breathing, mindfulness, exercise, healthy eating, quality sleep, and engaging in fun activities can help keep symptoms under control.

 

References:

1-     National Eczema Association. Eczema Stats. Available from: https://nationaleczema.org/eczema-facts/

2-     American College of Allergy, Asthma & Immunology.Eczema. Available from: https://acaai.org/allergies/allergic-conditions/skin-allergy/eczema/

3-     Lönndahl L, Abdelhadi S, Holst M, Lonne-Rahm SB, Nordlind K, Johansson B. Psychological stress and atopic dermatitis: A focus group study. Annals of dermatology. 2023 Sep 26;35(5):342. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10579569/