How stress affects our skin

Quickly shopping for the last few presents, tidying up your desk, answering emails, giving love and attention to your favorite people, big and small, and keeping the household in order - time for yourself? Hand on heart. We take it far too rarely. And so it's easy to ignore the body's first warning signals.

Tense shoulders, a monotonous whistling in your ear, restless sleep - your body is pretty inventive when it wants to signal to you, tentatively at first and then after a while more emphatically, that you need a break. "Hey, relax, take care of your needs", it wants to tell you and invents lots of symptoms - stress symptoms.

We all have stressful phases from time to time. It's unavoidable and a short challenging phase is not really negative. Stress in moderation acts like a motor. And as soon as the tension is over, relaxation sets in all by itself. Our body regulates this in an ingenious way. A stress pimple may remain as a small souvenir. Who knows it? Probably most of us.

However, if a stressful period is not followed by a sufficient relaxation phase and the body is permanently under stress, things can get out of balance on a mental and physical level - including the skin. This article explains what stress does to us, why the skin also reacts to stress, how chronic stress can be avoided and how you can help your skin to relax and strengthen it. 

1. Stress - the body on alert
2. Stressed skin
3. Relaxation for body, mind and skin
4. Care for stressed skin

1. stress - the body on alert

Stress is usually seen as something negative. However, stress is actually an ingenious reaction of the body. If the brain classifies a reaction as stressful, stress hormones such as cortisol and adrenaline are released. They put the body on alert. Blood pressure rises, blood flow to the muscles intensifies, blood sugar levels rise, breathing and heartbeat accelerate, neck and back muscles tense up and functions that are not needed at the moment, such as bowel movements, are reduced. What was once designed as an escape mode now enables us to react quickly as soon as we need to. 

This "fight or flight" mode is regulated by the sympathetic nervous system, a part of the autonomic nervous system. Once the dangerous situation - nowadays more pressure to perform and noise than being chased by a dangerous sabre-toothed tiger - has been tamed, its opponent comes into play: the parasympathetic nervous system. It counteracts and ensures that the bodily functions necessary for high performance are shut down and the body returns to its normal state.

Incidentally, the rather sympathetic parasympathetic nervous system is activated in nature. Even a short walk through the forest or park rewards it by reducing stress hormones and creating a feeling of inner peace. Ideally, the sympathetic and parasympathetic nervous systems make a perfect dream team. However, due to a number of different factors, many of us find it difficult to achieve a balance between tension and relaxation. Common stress factors are

• Constant sensory overload from smartphones and computers
• Excessive use of social media
• Noisy and narrow city centers 
• a stressful working atmosphere
• High pressure to perform
• environmental noise
• Constant availability
• Frequent checking of work emails in your free time

Social stress can also arise, for example due to a separation, ongoing conflicts in the family or a lack of recognition from partners, colleagues or superiors.  

If the stress level remains permanently high, a stressful phase quickly turns into chronic stress. And this is where it starts to become dangerous for your health. Because if the body is constantly on alert, cortisol is constantly released - with negative effects on health.

• the immune system is weakened
• Permanently high blood pressure
• Muscle tension in the neck and back
• the risk of diabetes, heart attack, stroke and thrombosis increases

Chronic stress is also noticeable in everyday life. For example with:

• inner restlessness
• Sleep problems
• Mood swings
• Irritability
• lower performance
• Memory disorders

Consequential illnesses such as anxiety disorders, depression and burnout can develop. And the skin also sometimes clearly shows that something is wrong. 

2. stressed skin

It is not for nothing that the skin is often referred to as the mirror of the soul. Skin and psyche are more familiar with each other than you might think. A small example: something touches you emotionally and you get goose bumps. Or you know that an important appointment is coming up soon. You are excited, have trouble sleeping and - poof - there it is, the familiar stress pimple. It's especially nice when it has to visit you before a date. 

However, not only occasional blemishes, but also skin diseases such as psoriasis and neurodermatitis, hives or herpes are apparently closely linked to our mental state. For this reason, doctors also speak of psychosomatic dermatoses. Studies indicate that psychological factors have a considerable influence on the manifestation, course and treatment of these mostly genetic skin diseases. 

For this reason, it makes sense to include the psychological side in the treatment of skin diseases. As already mentioned, stress has numerous effects on processes in the body. Researchers at Hannover Medical School investigated the effect of stress on psoriasis and atopic dermatitis. The results of the study showed that the number of white blood cells and the immune messengers responsible for inflammation rose sharply in atopic dermatitis patients under stress. 

The suffering and shame that many sufferers feel for their skin disease leads to a persistently tense inner attitude and constant stress. This in turn promotes immunological reactions such as inflammatory processes.

Studies by Harvard physicians also show that nerve activity in the amygdala, located in the emotional area of the brain, increases under stress. Emotions are processed in this area. If the stressors, i.e. the triggers for stress, are not switched off, this area of the brain sends signals to the bone marrow and other regions in the body to release more white blood cells and other substances that trigger inflammation.

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To the article

This process causes chronic inflammation in the body without any pathogens. This inflammatory process is known as inflammation and can weaken arterial walls and tissue. This can lead to vasoconstriction or other health problems such as severe bouts of atopic dermatitis.

Research into the interaction between the skin and the psyche is still in its infancy. However, it has been proven that targeted behavioral therapy measures for skin problems have a positive effect on the course of the disease. 

3. relaxation for body, mind and skin

Have you ever noticed how your skin condition deteriorates under stress? Perhaps it looks pale or has redness, dry patches or blemishes. Perhaps you also suffer from atopic dermatitis and experience flare-ups during stressful phases. Instead of helping our body and mind to get out of the stress trap, we often behave counterproductively

You may also be a stress eater. I admit it. I am an absolute stress eater. When I'm under pressure, everything in me screams for sugar. I don't even like the taste of this sweet stuff. I know that I'm not doing myself any good and that it doesn't help me cope with my tasks. And yet sometimes I don't manage to give my brain and body what they really need during demanding phases: healthy nutrients.

Because the body can only work with what we make available to it. My body certainly doesn't reward my chocolate excesses. Not even when I run to the petrol station late at night in the rain and cold, driven by the sugar cravings. The reward for my efforts is tired-looking skin, underlays and I'm annoyed with myself.

Leonie spoke at length with nutritionist and stress medicine specialist Dr. Sophia Wachner about nutrition.

Interview with functional medicine specialist Dr. Sophia Wachner

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In a nutshell: Our body is supplied with important nutrients via the bloodstream. If I only give it sugar and unhealthy fats or empty carbohydrates, it can't do much with them. That's why mindful eating of healthy food is so much more valuable, even in stressful phases, than the snack on the side or the sugar excess that is supposedly glossed over as nerve food.

Another very important component is active relaxation. Because if our body has forgotten how to automatically return to its normal relaxed state, we have to relearn it, so to speak. A software update, so to speak. In my experience, relaxation quickly gets lost in everyday life between smartphones, computer work and errands. That's why I consciously create spaces where I can actively relax. This can look like this:

I write myself a timetable in which I record daily goals and time-outs. An important appointment with myself is my morning yoga session. Even if it's only ten minutes. Because only those who are in balance with themselves can pass on this positive energy to all areas of life. For me, this morning routine acts like an anchor that doesn't let me drift out to sea even in stressful moments, but instead lets me rock on the waves in my safe harbor until they have flattened out again

Of course, it doesn't have to be yoga. Perhaps your personal idea of a relaxed morning routine is different. Perhaps you start the day perfectly with a consciously drunk cup of tea. Enjoy the soothing feeling and aroma without any distractions. Maybe it's a walk around the block or a positive affirmation such as "I am enough" that sweetens your start to the day. Whatever your morning routine looks like, it's worth keeping what is perhaps the most important appointment of the day in the morning. I promise!

Regular ban on cell phones. And really. It's best to banish your smartphone to the next room. It's incredibly good when it's out of sight. It has no place in bed, because the blue light from smartphones and computers suggests to your brain that it should stay awake. This can disrupt your deep sleep phases.

Breathing exercises. I love breathing consciously, because most of us have forgotten how to breathe deeply and calmly. Breathing is even shallower under stress. Breathing consciously into the abdomen and feeling how the abdominal wall rises and falls - wonderful. If I feel the feeling of stress rising up inside me, I like to do the 4-7-8 breathing exercise: breathe in for four seconds, hold my breath for seven seconds, breathe out for eight seconds. Certain breathing techniques have been proven to calm the nervous system.

Spending time in nature can sometimes feel like a short vacation. It doesn't have to be a long hike or Japanese-style forest bathing every day. Even half an hour in the countryside helps to reduce stress levels. Mindfulness is important here: consciously listen to the rustling of the treetops in the wind and the singing of the birds, feel the surface of a tree, feel how your foot is safely cushioned by the soft moss. You are part of the big picture and you are safe.

No matter what you do, try to do it consciously. Cooking and even tidying up can have a meditative effect. If you focus on the activity you are doing, your mind will calm down surprisingly quickly. Speaking of meditative. You can also meditate wonderfully at in between . If you're having trouble calming your ping pong-playing mind, you can concentrate on your breathing or silently recite a personal power mantra to yourself. Try to imagine breathing in positive energy and radiant light and breathing out gray, stressful air. Let it out!

There are so many ways to relax. It's important that you find one that you feel comfortable with and that you don't do it because others are so enthusiastic about it.

4. care for stressed skin

Skin care is another very important component in balancing stressed skin. Because just as nutrients and the body's own inflammatory substances influence the skin's appearance from the inside, your skin can also be stressed by external factors. These include

• Environmental influences such as fine dust and UV rays
• hot cosmetic products
• Fragrances and chemicals
• Strong cleansing surfactants 

For these reasons, Junglück consistently follows the "less is more" approach. Only products that respect your skin's natural protective barrier, keep its pores clear, moisturize and nourish it and help it to maintain its natural protective function are allowed in the Junglück products.

1. thorough but gentle facial cleansing is essential to prevent dirt particles from the environment, excess sebum, sweat and make-up from settling in the pores. The Cleansing Oil with valuable plant oils and mild sugar surfactants cleanses the skin AM and PM gently but thoroughly. Alternatively, the Cleansing Gel with soothing organic chamomile extract and mild plant-based surfactants also thoroughly and gently cleanser your skin. 

2. the calendula toner soothes irritated skin and moisturizes it. As the second step in your skincare routine, it clarifies your skin and gently removes any remaining residue when you remove the toner with a cotton pad or soft Towel . You can also leave it on and take a few minutes to close your eyes and simply focus on your breathing. This mini meditation will help you to relax and wind down. 

3. if your skin is acutely stressed, you can use the aloe vera gel locally on the irritated areas apply. It cools, soothes and intensively moisturizes anti-inflammatory. That's why aloe vera is also in our hyaluronic creams contained. The nourishing and protective face creams with are suitable for all skin types and ensure a relaxed, moisturized and beautiful complexion.

4. as a natural antioxidant to neutralize free radicals is Vitamin C serum a strong partner for your skin. It also works anti-inflammatory, reduces redness and spots and helps acne marks and pigmentation spots to fade more quickly. It is applied after cleansing and before applying face cream and helps stressed skin to regain its radiance.  For more sensitive skin or if you are not yet so experienced with Vitamin C , I recommend the sensitive serum. If you have already used Vitamin C and your skin is not particularly sensitive, the Intensive serum is the right choice for you. 

5. for stress-related spots, the toner mask has a 3-in-1 effect: it has a anti-inflammatory and sebum-regulating effect, has a light peeling effect at rinse-off , which gets rid of dead skin cells and excess sebum, and gives you a few minutes of me-time to relax. 

6. it is important to say that pimples are not disgusting or shameful. They signal to you that your body or your psyche needs something and it is important to listen to this. Nevertheless, the small areas of inflammation prevent the skin from fulfilling its natural protective function, which is why we need to treat pimples Moisturize . Especially for this selective care, we have developed the spots paste developed. This specifically dries out the pimple and accelerates the healing process. So that your skin's protective barrier is quickly intact again and viruses and bacteria have no chance of penetrating. 

5. a holistic approach should be taken for beautiful skin and inner balance: Banish stressors from your life if possible, integrate fixed relaxation rituals into your everyday life, check in with yourself regularly and be aware of your body's warning signals, be offline more often and consciously be more online in the here and now again, make sure you eat a healthy diet and drink enough fluids, create a good morning and evening routine and treat your skin just as mindfully as your soul.

I hope that this article will help you to relax more - and perhaps even remind you to make a date with yourself more often. So that you can fall back on your very own strength and resources when a modern-day sabre-toothed tiger is standing behind you.

Be mindful of yourself and treat yourself to time out, feel-good rituals and allow yourself not to function sometimes. Because just as you are, you are wonderful.

Keep shining!

Sources:

https://www.aerzteblatt.de/archiv/34406/Hautkrankheiten-Wechselwirkung-zwischen-Haut-und-Psyche

https://www.awmf.org/uploads/tx_szleitlinien/013-024l_S1_Psychosomatische_Dermatologie_2018-05.pdf

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)31714-7/fulltext