Stress and Eczema

Atopic dermatitis, or eczema, is caused by a combination of factors. These things include your genetics, environmental factors, and dysfunctions in your skin barrier and immune system. One factor that plays an important role in the development of atopic dermatitis is stress.^1,2

The link between stress and eczema

Stress is an unavoidable part of life. But for those with eczema, it can make the condition worse. When you are stressed, your body may go into "fight or flight" mode. This releases stress hormones like cortisol. These hormones can weaken your immune system and cause inflammation.^1,2

Stress is a common eczema trigger. Research shows that people with eczema report worsening symptoms during stressful periods. This can create a vicious cycle where eczema causes stress, and stress, in turn, makes eczema worse.^1,2

Stress and skin barrier dysfunction

Your skin acts as a barrier, protecting you from outside irritants and locking in moisture. For people with eczema, this barrier is weaker, making the skin more prone to dryness and irritation. Stress can further weaken this barrier.³

When you are stressed, your body produces more cortisol and triggers inflammation. This disrupts the skin’s barrier and leads to water loss and a decrease in the production of natural oils. As a result, the skin becomes drier and more vulnerable to irritation and infection.^1,3

How stress can cause eczema flares

Stress not only makes eczema symptoms worse – it can actually cause flare-ups. Here is how:^1,2

• Inflammation – Stress increases inflammation throughout the body, including the skin. This can make eczema symptoms more severe.
• Immune system – Chronic stress weakens the immune system. This makes it harder for your body to fight off skin infections and heal properly.
• Skin barrier – As mentioned above, stress weakens the skin barrier, leading to more severe symptoms.
• Unhelpful behaviors – When people are stressed, they might neglect their skincare routine or scratch more from increased itching. These behaviors can worsen eczema.

Mind-body approaches to reduce stress-related eczema

Managing stress is key to controlling eczema. Here are some mind-body approaches that can help:^1,2,4

• Mindfulness meditation – This practice involves focusing on the present moment and accepting it without judgment. Mindfulness can help reduce stress and improve your overall well-being.
• Deep breathing exercises – These exercises can help calm your mind and reduce stress. Try deep breathing for a few minutes each day to see if it helps.
• Mindful movement – Yoga and tai chi are movement practices that combine physical postures, breathing exercises, and meditation. They can be a great way to reduce stress and improve your overall health.
• Talk to a mental health expert – Anxiety and depression are common in those with eczema. Talk therapy helps you change negative thought patterns and behaviors. Therapy has been shown to be effective in reducing stress and improving resilience.

Other ways to manage and reduce stress

In addition to mind-body approaches, here are some practical ways to manage and reduce stress:^1,2,4

• Live a healthy lifestyle – Eat a balanced diet, get regular exercise, and get enough sleep.
• Manage your time – Prioritize tasks and break them down into smaller, manageable steps to avoid feeling overwhelmed.
• Relaxation techniques – Techniques like progressive muscle relaxation, visualization, and listening to calming music can help reduce stress.
• Connect with others – Talk to friends, family, or a therapist for emotional support.
• Do activities you enjoy – Do hobbies and activities you enjoy. This can be a great way to relax and take your mind off of any stress.