How Stress Shows Up on My Skin (and What I Do About It)

Stress is something we all face — whether it's a packed schedule, hard news, family overwhelm, or just trying to do all the things. I’ve gone through seasons where I was carrying more than I realized… and often, my skin was the first thing to show it.

For me, that might look like a breakout that seems to pop up overnight, dry patches that come out of nowhere, or irritated skin that doesn’t settle down like it usually does. Over time, I’ve learned that when my skin gets moody, there’s usually more going on under the surface — and stress is often part of the story.

The Stress–Skin Connection

When your body is under stress — even the kind you’ve just learned to “live with” — your nervous system kicks into high gear. That fight-or-flight response triggers the release of stress hormones like cortisol. While cortisol isn’t all bad (we need it for things like energy and metabolism), it can cause problems when it stays elevated for too long.

In the skin, high cortisol levels can lead to:

• Increased oil production, which can mean more breakouts

• Dryness and irritation, because stress can interfere with your skin’s ability to hold onto moisture

• Slower healing, like the blemish that won’t go away

• Redness or flare-ups, especially if you’re prone to things like eczema or perioral dermatitis

Basically, stress throws your skin barrier off balance — and when that barrier isn’t strong, your skin can start to “act out” in all kinds of ways.

When It’s Not Just What You Put On Your Skin

We’re often quick to change our skincare routine when something goes wrong (and sometimes that helps), but I’ve found that real skin healing starts a little deeper.

Stress doesn’t just affect the skin, it also affects digestion, sleep, hormones, even how well your liver and gut are functioning. And since all those things are connected to skin health, it’s no wonder that a stressful season can leave your skin feeling confused.

What I Do When My Skin (and Life) Feels Stressed

I don’t have it all figured out, but I’ve learned a few things that help — and I come back to them again and again.

• I simplify my skincare.
  When my skin feels reactive, I go back to the basics — gentle cleansers, nourishing oils, and ingredients I trust. Less is more when your skin is stressed.

• I lean on adaptogenic and nervine herbs.
  Before anything else, I turn to herbs that help bring my stress hormones back into balance. Ashwagandha is one of my longtime favorites, but I usually go for a blend that combines adaptogens with calming nervine herbs. That combination helps my body feel both steady and soothed.

• I practice box breathing.
  When I feel myself tensing up, I pause and breathe in for 6–8 seconds, hold for 6–8 seconds, and then breathe out slowly. This simple rhythm helps me let go of stress and return to the moment. I can feel the shift almost immediately.

• I drink herbal tea.
  My top two are chamomile and dandelion. Chamomile helps me calm down and feel more centered, and dandelion is one of those herbs I reach for often to support my body when I feel like I’m carrying too much.

• I support my gut.
  When life gets hectic, I try to eat simply and nourish my digestion because gut health and skin health are so deeply connected.

• I remind myself to be gentle.
  This might be the most important thing. When I’m stressed, it’s easy to be hard on myself, which includes how I see my skin. But the truth is, your skin isn’t misbehaving. It’s communicating. And it needs your kindness.

Skin That’s Asking for Support

I’ve come to see skin changes — breakouts, dry patches, redness — not as problems to fight, but as messages to listen to. When I slow down and check in, I can usually connect the dots between what’s showing up on my skin and what’s going on in my life.

If your skin feels “off” right now, know that you’re not alone. It doesn’t mean you’re doing something wrong. It just means your body might be asking for support — a little more rest, a little more nourishment, and a lot more grace.