Stress and Acne – Why It Pays To Relax..

Stress and acne go hand in hand,

and if you’ve ever broken out before a big event, after a sleepless night, or during a particularly hectic time in your life, you’ve experienced it firsthand. Stress isn’t just an emotional response—it triggers a chain reaction in your body that can wreak havoc on your skin. Understanding the connection between stress and acne can help you take better control of your breakouts and support your skin from the inside out.

How Exactly Does  Stress Trigger Acne?

When you’re under stress, your body releases a surge of cortisol, also known as the stress hormone. Cortisol plays a key role in your body’s fight-or-flight response, but it also has direct consequences for your skin. Increased cortisol levels stimulate sebaceous glands to produce more oil, leading to clogged pores and breakouts. This is why many people experience an increase in blackheads, whiteheads, and deep cystic acne during times of high stress.

Stress also contributes to acne through its impact on inflammation. When cortisol is chronically elevated, it weakens your skin’s ability to heal, making breakouts more severe and slow to resolve. It also increases systemic inflammation, which can worsen conditions like hormonal acne, rosacea, and eczema.

Another key link between stress and acne is the way stress affects gut health. Chronic stress disrupts the gut microbiome, reducing beneficial bacteria and increasing the presence of acne-triggering inflammation. A compromised gut can lead to a condition known as “leaky gut,” where toxins and undigested food particles enter the bloodstream, triggering an inflammatory response that can show up as persistent acne.

Beyond internal effects, stress leads to behavioral habits that can make acne worse. Many people touch their faces more when stressed, spreading bacteria and irritating existing breakouts. Increased sugar and processed food cravings caused by stress can also spike blood sugar levels, triggering insulin spikes that further contribute to breakouts. Sleep deprivation, another common result of stress, leads to increased cortisol levels, poor skin regeneration, and slower wound healing, making acne more likely to linger.

How to Manage Stress for Clearer Skin

Since stress acne isn’t just about what’s happening on your skin’s surface, managing it requires a full-body approach. Stress reduction techniques that regulate cortisol levels can have a significant impact on preventing and reducing breakouts.

Breathwork and meditation can immediately lower cortisol levels and activate the parasympathetic nervous system, which tells the body it’s safe and doesn’t need to stay in fight-or-flight mode. Even five minutes of deep breathing or mindfulness can help regulate stress hormones and indirectly improve acne.

Exercise is a natural stress reliever, but it’s important to find the right balance. Moderate movement such as walking, yoga, and strength training can lower cortisol levels and improve insulin sensitivity, reducing breakouts. High-intensity workouts, while beneficial for fitness, can sometimes spike cortisol, so it’s important to listen to your body and not overtrain.

Prioritising sleep is one of the most effective ways to reduce stress-induced acne. Sleep is when your body regulates cortisol, repairs the skin barrier, and clears inflammation. Poor sleep, on the other hand, increases oxidative stress, slows wound healing, and throws off your hormone balance, all of which can worsen acne.

Support the Skin-Stress Connection

Magnesium is a powerful mineral that helps regulate cortisol and supports better sleep. It also improves insulin sensitivity, reducing the likelihood of stress-related breakouts.

Adaptogenic herbs such as ashwagandha and rhodiola – all key ingredients in the Regul8 Relax supplements –  help balance the body’s stress response and prevent cortisol from spiking excessively. These herbs have been shown to reduce inflammation and improve resilience to chronic stress, making them beneficial for those struggling with stress-induced acne.

Omega-3 fatty acids help counteract inflammation caused by stress, supporting both gut health and skin barrier function. Since stress increases inflammatory cytokines in the body, omega-3s can help neutralise these effects and reduce acne severity.

Zinc picolinate helps regulate oil production and supports immune function, making it essential for healing stress-related breakouts. Zinc also plays a role in gut health and reducing bacterial overgrowth that can be exacerbated by chronic stress.

Probiotics support gut balance, counteracting the harmful effects of stress on digestion and inflammation. Since stress acne is partially linked to gut dysbiosis, adding probiotics can help restore a healthy microbiome and improve skin clarity. We LOVE and LIVE BY the Regul8 Digestive Tuneup System, found in clinic or online here

Skincare and Treatments for Stress Acne

Since stress acne is driven by increased oil production and inflammation, an effective skincare routine should focus on calming the skin while keeping pores clear.

Using a gentle but effective cleanser with mandelic acid or salicylic acid can help remove excess oil and prevent clogged pores. Over-cleansing can strip the skin and lead to more oil production, so washing twice a day is usually enough.

Incorporating ingredients like niacinamide and azelaic acid can help regulate oil production, reduce inflammation, and strengthen the skin barrier. These ingredients also help fade post-acne pigmentation, which can be worse when skin is inflamed due to stress.

Hydration is key, even for oily skin. A lightweight, non-comedogenic moisturizer with ceramides and antioxidants can help protect the skin from environmental stressors while preventing dehydration.

Daily SPF is essential, especially for those dealing with post-inflammatory hyperpigmentation from stress breakouts. Sun exposure worsens acne scars, so wearing sunscreen daily can help prevent lasting pigmentation.

Professional treatments like LED therapy can help reduce inflammation and speed up the healing process. Chemical peels with lactic or mandelic acid can gently resurface the skin and unclog pores. Stress acne often leads to congestion and deeper cysts, so working with a skin specialist to create a personalized plan can make a big difference.

Why It Pays to Stay Cool as a Cucumber

Stress is an unavoidable part of life, but learning how to manage it can have a dramatic impact on both your overall health and your skin. Stress acne isn’t just a surface issue—it’s a sign of internal inflammation, hormonal disruption, and nervous system imbalance. Taking a holistic approach that includes stress reduction techniques, targeted supplements, and a supportive skincare routine will help you take control of breakouts and keep your skin calm and clear.

If stress is wreaking havoc on your skin, book a consultation with one of our Dermal Clinicians at HÜD St Kilda or Northcote so we can develop a customised treatment plan that works for you.