Eczema affects 31.6 million people, approximately 10 percent of the US population. Here at Black Doctor, we have researched, discovered, and shared numerous tips on how to manage eczema, and the list of treatments goes on. From holistic practices to prescription medication, there is always a new fad that claims to treat every flare-up, but what happens when all the recommended treatments don’t help?
Eczema is a skin condition mainly caused by inherited genetics and environmental influences, but one major contributor to how extreme an eczema flare-up might be is stress. Below, you’ll discover the link between eczema and stress and learn ways to manage both so that you can live more comfortably.
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How Does Stress Trigger Eczema?
Eczema occurs when a gene, irritant, or allergen activates the immune system, causing inflammation that leads to the characteristic symptoms of the condition. So, how does stress contribute?
Studies have shown that stress is directly linked to our immune system. When your body experiences stress, it releases hormones like cortisol and adrenaline, triggering a physical response. Excess cortisol can suppress your immune system and cause inflammation, worsening eczema since it’s an inflammatory skin condition. Stress-related dermatitis is common, and if you’re already dealing with an eczema flare-up, stress can slow down the healing process.
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Stress can also weaken the skin’s natural barrier function, making it more susceptible to irritation. Then, add the stress caused by the flare-up, and you’re soon stuck in a vicious cycle of stress-causing eczema and eczema-causing stress.
Since the immune system and the state of mental health are both responsible for eczema flare-ups, managing stress can be an impactful form of treatment for the skin condition.
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Managing Stress as Your Eczema Treatment
We all experience times of stress. It is simply a part of the human experience, especially during eventful times in global history. Learning to manage stress requires a long-term commitment and can lead to a wealth of benefits for both mental and physical health, including:
- Less anxiety
- Improved mood
- Heart health
- Boosted confidence and self-esteem
- Less depression
- Weigh management
- Improved digestion
- Stronger immune system
- Improved sleep
Now that you can add eczema to this list, the work is well worth it! Here are ways to jumpstart your stress management routine from morning to night.
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Every Morning
- Spend the first hour of your morning disconnected from electronics and news. Don’t check your email, don’t turn on the TV. Read a book, journal, go for a walk, exercise, or do something that makes you feel positive and energized.
- Hydrate! When the body is dehydrated, production of the stress hormone begins. Combat this by starting your day ultra-hydrated with 32 ounces of water right when you wake up.
- Brain dump: Write down everything you have to do for the day and plan it out. Getting all your thoughts on paper will make it easier to prevent that stressful spiral about impending deadlines or feelings of overwhelm. You got this!
Every Day
- Stay hydrated! There are so many articles you could read after this that will detail the endless benefits of the H2O superpowers. There is almost nothing better for you than water. Keep the calm vibes going with plenty of water throughout the day, aiming for at least 40 ounces after your morning jumpstart.
- If something that triggers stress or anxiety affects your day, try a calming breathwork exercise. The breath has been linked to many benefits, most importantly in limiting stress and anxiety attacks. Try inhaling for five seconds and exhaling for five seconds, at least three times. You could also set a one-minute timer on your phone and practice calming breathwork. Trust me (or science), it will help.
Every Night
- Limit contact with stress-causing channels like the news, social media, and email. Find something to do in the evenings that makes you feel calm and happy, like cooking, reading, dinner with friends, or gardening.
- Turn off all electronics and bright lights an hour before bed and create a bedtime routine filled with self-care activities, like a bath or gentle stretching.
Get a good night’s sleep. You guessed it: Tiredness and exhaustion are common stress triggers. Make sure your space is set up for optimal sleep and get at least six hours of uninterrupted rest each night.
