Struggling with Stress Acne? Here’s What Might Help

A traffic jam, an inbox full of unread emails, a looming deadline and now, a zit? If you’ve ever noticed your skin breaking out at the worst possible time, you’re not imagining it. Stress acne is real, and yes, it’s exactly as frustrating as it sounds.

To help you calm the chaos (and your complexion), we’ve gathered expert advice on how to treat stress-induced breakouts and keep your skin in the clear, even when life isn’t.

What Causes Stress Acne?

When your body goes into stress mode, it releases hormones like cortisol and adrenal androgens, which rev up your sebaceous glands. More oil more clogged pores, especially if you’re already acne-prone. Dermatologists also link stress to increased inflammation, which can worsen existing breakouts and trigger new ones.

You’re especially likely to spot stress acne along your jawline, cheeks, and forehead, often in the form of red, inflamed whiteheads, blackheads, and the occasional painful cyst.

According to the American Academy of Dermatology, over 50% of adult women experience acne, and stress is one of the top triggers.

How to Get Rid of Stress Acne

It won’t disappear overnight but with the right tools, you can minimize stress acne flare-ups and prevent future breakouts.

1. Try OTC Spot Treatments

Over-the-counter acne products with benzoyl peroxide or salicylic acid are your first line of defense. Apply directly to the pimple or use a thin layer over affected areas but don’t overdo it. Too much can cause dryness and irritation.

2. Soothe With a Cold or Warm Compress

A compress (especially on a cystic bump) can reduce swelling and redness. For a natural boost, try freezing green tea into ice cubes and applying them directly to the skin.

3. Stick on a Hydrocolloid Patch

Pimple patches act like tiny sponges, drawing out fluid and reducing inflammation overnight. They also prevent you from picking, which minimizes the risk of scarring.

4. See a Dermatologist

If stress acne is frequent or severe, schedule a derm visit. They can prescribe topical retinoids, antibiotics, or hormonal therapies and offer in-office treatments like chemical peels or microneedling to help with acne scars.

Daily Skin Care That Helps

Consistency is key especially when it comes to stress-related breakouts.

• Use a pH-balanced cleanser like EltaMD Foaming Facial Cleanser.

• Apply a non-comedogenic moisturizer (we love CeraVe Ultra-Light Moisturizing Lotion with SPF).

• Add a gentle vitamin C serum to brighten and support skin repair.

• Hydrate inside and out drink more water and use a hydrating mask weekly.

• Consider reducing high glycemic foods, which can spike blood sugar and worsen acne.

Fun fact: A 2020 study published in Clinical Nutrition found that low-glycemic diets were linked to significantly fewer acne breakouts.

Don’t Forget to De-Stress

Of course, reducing stress is easier said than done but it’s still worth trying. Chronic stress takes a toll on your immune system, gut health, and hormones, all of which affect your skin.

Here are a few proven stress-relievers you can try no spa day required:

• Yoga or stretching

• Deep breathing or guided meditation

• Regular walks

• Talking with a friend or therapist

• Taking mindful breaks during work

• Limiting doomscrolling or news notifications

Final Word

Stress acne might be out of your control but how you treat and prevent it isn’t. With the right skin care routine, smart lifestyle shifts, and a bit of self-compassion, you can get your glow back, one breath (and one pimple patch) at a time.

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