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Eczema is an inflammatory condition that causes itchy, scaly patches to erupt on your skin. Everyone has different symptom triggers, and you might react to allergens like pollen and mold, changes in the weather, or certain fabrics. Stress can also be a common eczema trigger.
The link between stress and eczema isn’t surprising. Living with a chronic skin condition can be challenging due to the unpredictability, physical discomfort, and emotional reaction this condition causes.
Stress — whether from a difficult job, financial strain, a relationship issue, or simply navigating everyday life — can worsen skin redness or discoloration and itchiness, which leads to even more stress. It’s easy to get stuck in the stress-eczema cycle, but managing your stress and finding the right support can be the first step in breaking this pattern.
What’s the connection between eczema and stress?
Your skin is a sensory organ that responds to your emotions. When you’re distressed, your emotional state can present on your skin as symptoms like itching, burning, and redness or discoloration.
During stressful times, your body goes into fight-or-flight mode, revving up the production of stress hormones like cortisol and adrenaline. These hormones trigger inflammation in your skin and disrupt the barrier that typically keeps allergens and germs out.
How can I manage my stress levels?
One way to dial down your stress is by practicing relaxation techniques. Everyone has methods that work for them. You might wish to:
- sit quietly and breathe deeply
- listen to calming music or nature sounds
- take a walk in the woods
- work out
- practice a guided meditation
- distract yourself with an activity like watching a movie, writing, or playing video games
Getting enough sleep is another part of lowering stress. If eczema itch keeps you up at night, ask your doctor for treatments to manage your symptoms. Antihistamines are medicines that both relieve the itch and make you sleepy.
Cognitive behavioral therapy (CBT) is a mental health treatment that can help you explore how eczema affects your mental health. Your therapist can teach you how to recognize your triggers and prepare yourself for them. A 2021 study suggests that an online 12-week CBT program improved itchiness, stress, sleep, and depression in those with eczema.
Where can I find support?
Having a chronic condition like eczema can feel isolating, but you’re not alone. With more than 31 million Americans living with this condition, the odds are good that you’ll find someone who can relate to your situation.
Organizations like the National Eczema Association host online support groups where you can meet and learn from others who are living with the same challenges. You might also seek out support from a therapist, counselor, or other mental health professional.
Talking with your doctor about stress and eczema
Having an open and honest conversation with your doctor is the first step to controlling stress and managing eczema. Tell your doctor about your eczema symptoms and how they affect you physically and emotionally. Go over your treatment plan to see if medication adjustments might help clear your skin and reduce itching.
Remember that treating eczema takes a whole team. In addition to working with a dermatologist you trust, you might consult a mental health care professional, allergist, primary care doctor, and dietitian to find treatment options that clear your skin and fit your lifestyle.
Frequently asked questions
What is the 3-minute rule for eczema?
Dryness creates tiny cracks in your skin that compromise the barrier against allergens, irritants, and germs. Moisturizing fortifies your skin barrier. Within 3 minutes after taking a lukewarm shower or bath, apply moisturizer all over your body to seal water into your skin.
Can eczema be caused by anxiety?
Anxiety doesn’t cause eczema. A combination of genetics and lifestyle factors is likely to be responsible for the condition. However, when you’re under stress, you’re more likely to have an eczema flare-up.
How do you get rid of stress-induced eczema?
Start by getting your eczema under control. Your dermatologist might recommend moisturizers, along with topical treatments like corticosteroids or tacrolimus to clear your skin. UV light therapy is another way to manage eczema flares. You can also ease stress with relaxation techniques, therapy, and support groups.
Living with the constant itch of eczema can be stressful, and stress is a known trigger of eczema symptoms. To stop the cycle, work with your doctor to determine a treatment that makes you feel confident about managing eczema flare-ups.
Additionally, manage stress with the relaxation techniques that work best for you. If these methods aren’t enough, seek advice from a mental health professional or attend an eczema support group.