Skin rash due to stress - when stress gets under your skin

The language of the skin

The link between skin and psychological well-being has now also been scientifically proven. And it works both ways. This means that when we feel good, this has a positive effect on the appearance of our skin and vice versa. If our skin itches or burns, this can be an indication that our physical and mental health is out of balance. Like an alarm system that indicates that something is wrong. In this article, we give you an insight into the language of your skin. We'll show you how to understand your skin's signals and support it in its daily tasks.

Skin rash due to stress

Almost everyone suffers from temporary or chronic skin rashes at some point in their lives. In addition to allergies, genetic factors or external environmental influences, psychological stress can also be a real problem for our skin. For example, a rash can be triggered or exacerbated by psychological stress, anxiety or anger. Even chronic skin diseases such as neurodermatitis or psoriasis are genetically predisposed, but their course is significantly influenced by psychological factors. They are therefore classed as psychosomatic skin diseases.

What stress does to our skin

Stress can have very different effects on our physical and mental well-being. While short-term stress can make us more alert and efficient, in the long term it weakens our immune system and our skin's defenses. When we are stressed, for example, our body releases an increased amount of various stress hormones.

Stress hormones such as adrenaline and cortisol constrict the blood vessels so that the skin is less well supplied and loses its resistance. Bacteria, viruses and fungi penetrate the skin layers more easily and can lead to irritation. Stress hormones also increase inflammation and thus intensify the symptoms of skin rashes. Histamine is also released, which plays an important role in allergic reactions. This is why a skin rash caused by stress can also strongly resemble an allergic reaction.

What does a skin rash caused by stress look like?

In medicine, a skin rash is a series of different, temporary skin changes. These include red spots, blisters or scaly patches of skin, which are most often accompanied by itching. However, affected areas can also burn or hurt. We have taken a look at what a skin rash caused by stress can look like and what the most common skin rashes are:

Stress spots ("flushing"):

Stress spots are characterized by sudden, red patches on the skin that appear mainly on the face, neck and chest and are often accompanied by a feeling of warmth. They are caused by a sudden dilation of the blood vessels and are triggered by emotional stimuli such as stress, anxiety or nervousness.

Stress-induced urticaria (hives):

Hives, manifests as sudden, intensely itchy wheals on the skin - similar to those that appear after skin contact with stinging nettles (hence the name). These wheals can range in size from a few millimeters to several centimeters and usually disappear within 24 hours. Urticaria can be triggered not only by stress, but also by various intolerances (e.g. to food or medication), which is why it makes sense to seek medical clarification of the cause.

Acne:

Stress-related acne manifests itself through the formation of blackheads, papules and pustules, usually on the face, back and shoulders. Stress can increase sebum production and inflammation of the skin, which leads to an increased occurrence of acne symptoms.

Cold sores and shingles (herpes zoster):

Stress can cause outbreaks of herpes if the triggering viruses are already in the body and the immune system is weakened by stress. Cold sores are characterized by painful, fluid-filled blisters around the mouth, while shingles causes a painful, blister-like rash, usually on one side of the body.

Neurodermatitis and psoriasis:

Neurodermatitis is characterized by dry, inflamed patches of skin that are very itchy and often appear on the bends of the elbows, knees and wrists. Psoriasis is characterized by inflammatory, scaly patches of skin that are often silvery-white and raised. These patches often appear on the elbows, knees, scalp and lower back. Medical assessment and treatment is essential for these conditions.

Stress and skin - cause or consequence?

Let's be clear: prolonged stress weakens the skin's defenses and can therefore be the cause of skin rashes. As a result, those affected often experience them as an additional burden. For example, because of agonizing itching. Or because they trigger anxiety and feelings of shame and cause those affected to withdraw. A vicious circle develops. Particularly in the case of chronic skin conditions such as neurodermatitis, sufferers often no longer know what came first - the skin condition or the psychological stress.  

What helps with skin rashes caused by stress

However, the answer to the question of whether stress is the cause or consequence of skin rashes is not so important. It is more important to recognize the connection between the skin and psychological well-being and to react to the skin's signals. So what can you do?

To counteract a skin rash caused by psychological stress, you should get to the bottom of what is stressing you out. First of all, it is important to know your stressors, i.e. the factors that trigger stress. If you are aware of your stressors, you can prevent them in a targeted manner and reduce stress by solving problems. Relaxation exercises such as meditation or autogenic training can also be a first aid for stress. This is because they help to reduce your basic tension and make you more resistant to stress.

Overall, you should always try to plan time for regeneration and breaks and fill this time with things or hobbies that you really enjoy and that help you to relax. Regular exercise and sport are also among the most important methods to help calm your nervous system and reduce stress.

If you tend to always give 120 percent everywhere and want to please everyone, it might be worth taking your foot off the gas pedal. Make a conscious decision about where you need to step on the gas and where you might not. For example, do you really need to achieve the top mark in the exam? Is it really necessary to bake two cakes for your children's school party? Sometimes 70 percent is enough. This prevents you from going beyond your limits again and again. And don't compare yourself with others. This only causes additional stress. Besides, everyone has their own construction sites - even if you may not be able to see them at first glance.

With skin rashes, the supposed "blemishes" of the skin often come into focus and appear "even bigger" as a result. This causes stress. So focus on the things you like about your body or the positive qualities you have. You may want to formulate a little message to yourself every day, which you can stick on your bathroom mirror in the morning, for example. For example: "I like my eyes" or "I make people feel good about me". This will boost your self-confidence and make you more relaxed when dealing with skin rashes caused by stress.

You can also make your skin more resistant to stress "from the inside" - through the right diet and a healthy lifestyle. Make sure you drink enough water (approx. 2.5 liters/day). This is particularly recommended if you have dry skin. A healthy plant-based diet with plenty of fruit, vegetables, wholegrain cereals, nuts and vegetable oils is also helpful to have a positive effect on your skin. The vitamin A contained in fruit and vegetables, for example, is important for skin regeneration and prevents dry, flaky patches. On the other hand, try to reduce alcohol, sugar, fast food and ready-made and white flour products as much as possible and only consume a small amount of cow's milk and meat.

You should also try to get enough sleep. Growth hormone is released during sleep, which also contributes to the regeneration of the skin, makes it more resistant and counteracts skin rashes caused by stress. Incidentally, the recommended sleep duration for adults is 7 - 9 hours. However, pay attention to your own sleep needs and stick to the amount of sleep you feel most comfortable with.

Sometimes you need outside support to break out of the vicious circle. Psychotherapists can, for example, help you to strengthen your stress management and self-esteem and control accompanying symptoms such as itching if you have a skin rash caused by stress.

You should always seek medical advice for new or severe skin rashes. In some cases, medication or ointments are needed to alleviate the rash and accompanying symptoms.  

Be patient

It takes time for your skin to recover and for it to become visible again. And even though most (chronic) skin conditions such as atopic dermatitis cannot be cured, their progression and severity can be positively influenced. So don't put yourself under additional pressure, but concentrate on what you can change. Your skin will thank you for it.