How Stress Affects Your Body & Skin
How Stress Affects Your Body & Skin—And What You Can Do About It
Stress is an unavoidable part of life, but did you know it can directly impact your skin? From breakouts to premature aging, stress triggers hormonal shifts, weakens the skin barrier, and accelerates inflammation.
While we can’t eliminate stress entirely, we can manage its effects on our body and skin through holistic strategies. Continue reading for science-backed solutions that support skin health, from lifestyle shifts to supplements and skincare, and information about my new facial treatments (rooted in psychodermatology) that help restore balance from the inside out.
How Stress Impacts the Body & Skin
Cortisol & Inflammation
When we’re stressed, our body releases cortisol, a hormone that increases oil production, weakens the skin barrier, and triggers inflammation. This often results in:
Breakouts and acne
Increased skin sensitivity
Flare-ups of conditions like eczema, rosacea, and psoriasis
Blood Flow & Oxygen Deprivation
Stress causes vasoconstriction, meaning blood vessels narrow and reduce circulation to the skin. This deprives your complexion of oxygen and nutrients, leading to:
Dullness and uneven skin tone
Dark circles under the eyes
Slower wound healing and impaired repair processes
Glycation & Collagen Breakdown
Chronic stress leads to glycation, where excess sugar binds to collagen fibers, weakening their structure. Over time, this results in:
Fine lines and wrinkles
Loss of skin elasticity
Sagging and premature aging
Sleep Deprivation & Skin Repair
Stress disrupts sleep, which is when your skin repairs itself. Poor sleep:
Reduces human growth hormone (HGH), slowing down cell turnover
Increases oxidative stress, accelerating aging
Causes dehydration and puffiness due to increased water loss overnight
How to Support Your Body & Skin Through Stress
Free & Lifestyle-Based Strategies
For those who want to start managing stress without investing in products, here are simple but effective ways to protect your skin:
Prioritise Sleep Hygiene:
Aim for 7-9 hours of quality sleep
Reduce blue light exposure 1-2 hours before bed
Keep your room cool, dark, and quiet to support melatonin production
Daily Movement (Even Gentle Helps!):
20-30 minutes of walking improves circulation and reduces cortisol
Yoga or stretching relieves jaw tension and lymphatic congestion
Facial yoga or massage supports lymphatic flow and relaxation
Breathwork & Nervous System Regulation:
Try box breathing (4-4-4-4) or long exhale breaths to reduce inflammation
Breathwork triggers the parasympathetic nervous system, lowering stress hormones
Internal Support: Supplements for Stress & Skin
Adding the right nutrients can help counteract stress-related skin concerns. These supplements have scientific backing for their effectiveness:
Magnesium Glycinate – Regulates cortisol, improves sleep, and supports hydration
Ashwagandha – An adaptogen that lowers stress hormones and may improve skin resilience
Omega-3s (Fish Oil or Algal Oil) – Reduces inflammation and strengthens the skin barrier
Probiotics (Lactobacillus & Bifidobacterium strains) – Improve gut health, which reflects on the skin
Collagen Peptides – Helps counteract stress-related collagen loss and skin aging
Tart Cherry Extract or Magnesium L-Threonate – Supports sleep and skin repair overnight
(If you're looking for specific supplement recommendations, check out my curated selection in my [HEALF storefront] for my go-to stress-supporting skincare with 10% off.)
Topical Skincare: What Helps?
To combat stress-induced skin damage, look for research-backed skincare ingredients:
Niacinamide (Vitamin B3): Calms inflammation and strengthens the skin barrier
Centella Asiatica (Cica): Reduces redness and soothes irritation
Adaptogenic Skincare (Reishi, Chaga, Ginseng): Supports skin resilience
Hyaluronic Acid & Ceramides: Replenish hydration and repair a weakened skin barrier
Vitamin C: Boosts collagen production and brightens dullness
Overnight Repair Products: Look for peptides, ceramides, and melatonin-infused serums to enhance nighttime recovery
For specific skincare recommendations, check out my curated selection or skincare categories in my LTK Shop.
The Role of Psychodermatology & Facial Massage
Stress isn’t just skin deep—it’s stored in our muscles, nervous system, and facial tension patterns. This is why my new treatments are designed to relieve stress both physically and emotionally:
NeuroGlow Facial – A combination of sculpting massage, vagus nerve stimulation, and lymphatic drainage to relieve tension and improve circulation.
Renewal Facial – Focused on nervous system relaxation and skin renewal; utilising LED and compression technology to lower inflammation in the body and boost circulation.
Studies show that facial massage lowers cortisol levels and improves blood flow, helping to reduce stress-related skin conditions. If you experience jaw clenching, facial tension, or puffiness, these treatments are ideal for you.
Personalised Support: Book a Consultation
If stress is impacting your skin and you’re unsure where to start, a personalised skincare consultation can help.
In your online consultation, we’ll:
Assess your skin type and concerns
Create a custom skincare routine tailored to your stress-related needs
Recommend targeted products and lifestyle strategies to support your skin from within
Book your consultation here to take the guesswork out of your skincare journey.
So, What will you try?
Stress affects not just your mind but also your skin. However, by making small lifestyle changes, prioritising sleep, nourishing your body, and choosing the right skincare, you can support both your well-being and complexion.
If you’re ready for a guided approach, book a consultation or try one of my stress-relieving facials. For daily self-care, start with simple (and free!) practices like breathwork, movement, and facial massage.
Appendix
Here are some well-known studies and research referred to in the blog:
the connection between stress and skin health
The Impact of Stress on Skin Health:
A study published in JAMA Dermatology (2013) explored how stress is linked to various skin conditions, including acne, eczema, and psoriasis. The research concluded that chronic stress can worsen these conditions.
Link: JAMA Dermatology
Stress and Skin Aging:
Research published in Psychoneuroendocrinology (2016) reviewed the effect of psychological stress on the skin's aging process. The study found that stress accelerates the breakdown of collagen, leading to fine lines and wrinkles.
Link: Psychoneuroendocrinology
Cortisol and Skin Function:
A 2018 study published in Journal of Clinical Investigation explored the role of cortisol, the stress hormone, in skin aging and its impact on skin barrier function.
Stress-Induced Acne:
A 2003 study in Dermatologic Clinics reviewed the role of stress in acne development, confirming that increased cortisol levels can trigger acne outbreaks.
Link: Dermatologic Clinics
The Link Between Stress and Psoriasis:
A study published in British Journal of Dermatology (2001) reviewed how stress exacerbates psoriasis and found a significant link between emotional stress and the onset or flare-ups of this condition.
Supplements for Skin, Sleep, and Stress Relief:
Omega-3 Fatty Acids and Skin Health:
A study published in the Journal of Lipid Research (2016) found that omega-3 fatty acids support skin barrier function and can reduce inflammation, which is often exacerbated by stress.
Magnesium for Stress and Sleep:
Research published in The Journal of Research in Medical Sciences (2012) concluded that magnesium supplementation can help reduce stress and improve sleep quality. Magnesium helps regulate cortisol levels, the body's main stress hormone.
Probiotics for Skin and Stress Relief:
A 2017 study in Frontiers in Psychology found that the gut-brain-skin axis is crucial, showing how probiotics can help balance gut flora, leading to reduced skin inflammation and improved skin health, especially during periods of stress.
Link: Frontiers in Psychology
Vitamin C and Collagen Synthesis:
A review published in Dermatologic Surgery (2009) emphasized that vitamin C supplementation is critical for collagen synthesis, which supports skin's firmness and elasticity. Vitamin C also plays a role in reducing skin damage from stress.
Link: Dermatologic Surgery
Ashwagandha for Stress Reduction:
A study in Indian Journal of Psychological Medicine (2012) concluded that ashwagandha, an adaptogenic herb, can reduce cortisol levels and help mitigate the physiological effects of stress, which can improve overall skin health.
How Massage Treatments and Face Massage Help with Skin and Stress Relief:
Facial Massage and Skin Health:
Research published in Journal of Cosmetic Dermatology (2015) explored the effects of facial massage on blood circulation and lymphatic drainage, leading to improved skin texture, reduced puffiness, and a more radiant complexion.
Face Massage and Stress Relief:
A study in The Journal of Alternative and Complementary Medicine (2017) showed that face massage techniques could activate the parasympathetic nervous system, which helps reduce stress and induces relaxation.
Massage Therapy and Cortisol Reduction:
A study in The International Journal of Neuroscience (2005) found that regular massage therapy significantly lowered cortisol levels, a hormone related to stress. This reduction in cortisol helped improve skin elasticity and overall well-being.
Acupressure and Stress Relief:
Research published in The Journal of Clinical Psychology (2012) found that acupressure, a technique often incorporated into facial massage, can reduce stress and promote relaxation by stimulating pressure points on the face and body.
Face Massage for Lymphatic Drainage and Stress Relief:
According to a study published in Lymphatic Research and Biology (2013), facial massage can enhance lymphatic drainage, reducing facial puffiness, while also promoting overall relaxation, thus alleviating stress.
Massage for Improved Sleep Quality:
A study in Complementary Therapies in Medicine (2014) found that body massage, including facial massage, can help improve sleep quality by promoting relaxation and reducing anxiety and stress.
These studies support the importance of supplements in maintaining skin health, managing stress, and improving sleep. They also provide strong evidence of the effectiveness of facial massage and massage treatments in reducing stress, promoting relaxation, and benefiting the skin.
