Chronic Stress and Skin Problems You Can Improve

By Joni Keim

“It’s not stress that kills us, it’s our reaction to it.” – Hans Selye

Though we know that stress is an unavoidable part of a full life, chronic stress and skin problems seem to be by-products bequeathed to us by 2020. It has been unprecedented and difficult—chronic stress taxing our bodies, minds, and spirits.

Every system of the body is affected by chronic stress, including our skin. Stress can show up as blemishes, prolonged skin disorders, impaired wound healing, dermatitis, premature aging and wrinkling, hives, dandruff, and worsening of eczema and psoriasis.

Relieving stress is a cornerstone of a natural approach to skin care, and anything that relieves stress and helps us rejuvenate is good for our skin. Learning and practicing ways of reducing chronic stress in our lives, managing it, and building stress resilience may be the best ways to cope with the reality of stress. We all need ways to decompress and let go, and we are all capable of re-learning and remembering how to relax and rejuvenate.

The health and wellness field has shown us through the years that there are many approaches, modalities, and practices that can help or resolve health issues, including the effects of chronic stress. Dietary changes (nutrition) and aromatherapy are two that can play a role and can be tailored to meet individual needs.

Help Alleviate Chronic Stress and Skin Problems Through Nutrition

Because nutrition plays such an important part in our physical and mental health, it makes sense that it would also play a role in managing stress. Your dietary habits, including the how, when, where, why, and what you eat, can aggravate or relieve the level of stress you experience.

Some foods and food ingredients are known to raise anxiety, stress levels, and depression, especially in sensitive individuals. At the top of that list are sugar, caffeine, and alcohol. Sugar is quickly absorbed into the bloodstream and the body gets ready for “fight or flight.” The heart beats faster and the mind races in what is called the “sugar rush.” It also weakens the immune system and increases the body’s need for the B vitamins.

Caffeine stimulates the nervous system, causing faster heartbeats and breathing. It makes it harder to deal with stress and is also linked to insomnia and nervousness. Also, because caffeine is a diuretic, important water-soluble, stress-relieving vitamins can be washed out of the body. (Some caffeine can be helpful to enhance alertness and lift the spirits. The amount that is beneficial or detrimental depends on the individual.)

Alcohol, for the short term, is numbing and feels calming. Paradoxically, when alcohol is wearing off, it aggravates the nervous system and can cause irritability and sleep problems. Other foods to consider avoiding include artificial sweeteners, fried foods, gluten, foods high in salt, wheat, canned foods, fruit juices, sodas, and dairy products.

How Aromatherapy Can Improve Chronic Stress and Related Skin Problems

Aromatherapy is helpful for many self-care health issues and is particularly helpful with stress. Dr. Kurt Schnaubelt, the author of Medical Aromatherapy and The Healing Intelligence of Essential Oils, says that aromatherapy is strong in tending to the nervous system and psychological imbalances. It can promote relaxation and peace of mind and help alleviate the effects of stress.

Essential oils especially good for agitated stress are the calming nervines, sedatives, and adaptogens. They include:

Bergamot (Citrus bergamia)
Chamomile Roman (Anthemis nobilis)
Clary Sage (Salvia sclarea)
Frankincense (Boswellia carterii)
Geranium (Pelargonium graveolens)
Jasmine (Jasminum officinale)
Lavender (Lavandula angustifolia)
Neroli (Citrus aurantium)
Rose Otto (Rosa damascena)
Sandalwood (Santalum album)
Vetiver (Vetiveria zizanioides)
Ylang Ylang (Cananga odorata)

If chronic stress has caused lethargy, occasional use of stimulating essential oils, such as Rosemary (Rosmarinus officinalis), Eucalyptus (Eucalyptus globulus or radiata), or Peppermint (Mentha piperita) can be helpful.

Essential 3 offers application methods and suggestions on how to use essential oils to help manage stress. Here are a few of my favorite articles:

Aromatherapy to Help Manage Work Stress & Anxiety
Caregiver Stress? How Essential Oils Can Help
Can Scent Affect Your Mood and Improve It? Yes!

Of course, there are other alternative therapies and skills can be helpful for managing chronic stress and its effects. They include meditation, yoga, visualization, music therapy, reflexology, hydrotherapy, breathwork, regular physical exercise, and routine massages. Also beneficial is getting enough quality sleep, taking appropriate herbal and vitamin supplements, and pursuing community and spiritual interests. Working with a professional counselor, an EFT (Emotional Freedom Technique) practitioner, a CST (Craniosacral Therapy) specialist, or a Functional Medicine practitioner can also be valuable. Find more information on skin care in my book, Natural Skin Care: Alternative & Traditional Techniques, which is available in e3’s online store. If you’re interested in creating your own essential oil skin care blend, download e3’s guide, The Art & Science of Blending Essential Oils.