How stress affects our skin

Quickly buy the last few presents, tidy up the desk, answer emails, give love and attention to your little and big loved ones and at the same time keep the house in order - time for yourself? Hand on heart. We take it far too rarely. And so it can quickly happen that the first warning signals from the body are generously ignored.

Tense shoulders, a monotonous whistling in your ears, restless sleep - your body is pretty inventive when it wants to signal to you, initially timidly and then more forcefully after a while, that you need a break. "Hey, just relax, take notice of your needs," it wants to tell you and invents lots of symptoms to do so - stress symptoms.

We all have stressful phases. It's unavoidable and a short, demanding phase isn't really bad either. Stress in moderation acts like a motor. And as soon as the tension is over, relaxation sets in all by itself. Our body regulates this in an ingenious way. A stress pimple may remain as a small memorial or souvenir. Who knows this? Probably most of us.

If a stressful period is not followed by a sufficient relaxation phase and the body is under constant stress, many things can become unbalanced on a psychological and physical level - including the skin. This article is about what stress does to us, why the skin reacts with stress, how chronic stress can be avoided and how you can help your skin to relax and strengthen it.

1. Stress – the body on alert
2. Stressed skin
3. Relaxation for body, mind and skin
4. Care for stressed skin

1 Stress – the body on alert

Stress is usually seen as something negative. But it is actually a brilliant reaction of the body. If the brain evaluates a reaction as stressful, so-called stress hormones such as cortisol and adrenaline are released. They put the body on alert. Blood pressure rises, blood flow to the muscles increases, blood sugar levels rise, breathing and heart rate accelerate, neck and back muscles tense up and functions that are not needed at the moment, such as bowel movements, are reduced. What was once designed as an escape mode now enables us to react quickly as soon as it is necessary.

This "fight or flight" mode is regulated by the sympathetic nervous system, a part of the autonomic nervous system. Once the dangerous situation - nowadays more pressure to perform and noise than being chased by a dangerous saber-toothed tiger - has been tamed, its counterpart comes into play: the parasympathetic nervous system. It counteracts this and ensures that the body functions necessary for high performance are shut down and normality returns.

By the way, the rather sympathetic parasympathetic nervous system is activated in nature. Even a short walk through the forest or park rewards you by reducing stress hormones and creating a feeling of inner peace. Ideally, the sympathetic and parasympathetic nervous systems make a perfect dream team. However, due to a number of different factors, many of us find it difficult to achieve a balance between tension and relaxation. Common stress factors are:

• constant overstimulation from smartphones and computers
• excessive use of social media
• noisy and narrow city centers
• a stressful working atmosphere
• high performance pressure
• environmental noise
• constant accessibility
• frequently checking work emails in your free time

Social stress can also arise, for example through a separation, ongoing conflicts in the family or a lack of recognition from partners, colleagues or superiors.

If the stress level remains high for a long time, a stressful phase quickly turns into chronic stress. And this is where it starts to become dangerous for your health. Because if the body is constantly on alert, cortisol is constantly released - with negative effects on your health.

• the immune system is weakened
• persistently high blood pressure
• Muscle tension in the neck and back
• the risk of diabetes, heart attack, stroke and thrombosis increases

Chronic stress also makes itself felt in everyday life. For example, with:

• inner restlessness
• Sleep problems
• Mood swings
• irritability
• lower performance
• Memory disorders

Secondary illnesses such as anxiety disorders, depression and burnout can arise. And the skin can also show clearly that something is wrong.

2 Stressed skin

It is not for nothing that the skin is often referred to as the mirror of the soul. Skin and psyche are more familiar with each other than you might think. A small example: something touches you emotionally and you get goosebumps. Or you know that an important appointment is coming up soon. You are excited, can't sleep well and - whoosh! - there it is, the familiar stress pimple. It is also particularly nice when it has to visit before a date.

But not only occasional blemishes, but also skin diseases such as psoriasis and neurodermatitis, hives or herpes are apparently closely linked to the psychological state. For this reason, doctors also speak of psychosomatic dermatoses. Studies indicate that psychological factors have a considerable influence on the manifestation, course and treatment of these mostly genetically caused skin diseases.

For this reason, it is sensible to also include the psychological side in the treatment of skin diseases. As already mentioned, stress has numerous effects on the processes in the body. Researchers at the Hannover Medical School investigated the effect of stress on psoriasis and neurodermatitis. The result of the study shows that in neurodermatitis patients, the number of white blood cells and the immune messengers responsible for inflammation increased significantly under stress.

The suffering and shame that many sufferers feel about their skin disease leads to a persistent tense inner attitude and constant stress. This in turn promotes immunological reactions such as inflammatory processes.

Studies by Harvard doctors also show that the nerve activity of the amygdala, which is located in the emotional area of ​​the brain, increases under stress. Emotions are processed in this area. If the stressors, i.e. the triggers for stress, are not switched off, this area of ​​the brain sends signals to the bone marrow and other regions in the body to release more white blood cells and other inflammatory substances.

This process causes chronic inflammation in the body without any pathogens. This inflammatory process is called inflammation and can weaken artery walls and tissue. This can lead to vascular constriction or other health problems such as severe attacks of neurodermatitis.

Research into the interaction between skin and psyche is still in its early stages. However, it has been proven that targeted behavioral therapy measures for skin problems have a positive effect on the course of the disease.

3 Relaxation for body, mind and skin

Have you ever noticed how your skin condition deteriorates under stress? Perhaps it looks pale or has redness, dry patches or blemishes. Perhaps you also suffer from neurodermatitis and experience flare-ups during stressful periods. Instead of helping the body and mind to get out of the stress trap, we often behave counterproductively

Maybe you're one of those stress eaters. I admit it. I'm a total stress eater. When I'm under pressure, everything inside me screams for sugar. I don't even like the taste of this sweet stuff. I know that it's not good for me and that it doesn't help me cope with my tasks. And yet, sometimes I don't manage to give my brain and body what they especially need in demanding phases: healthy nutrients.

Because the body can only work with what we provide it with. My body certainly doesn't reward my chocolate excesses. Not even when I walk to the gas station late in the evening in the rain and cold, driven by sugar cravings. As a reward for my efforts, I get tired-looking skin, underlayers and I get annoyed with myself.

Leonie spoke in detail about the topic of nutrition with nutritionist and stress medicine specialist Dr. Sophia Wachner.

In short: our body is supplied with important nutrients via the bloodstream. If I only give it sugar and unhealthy fats or empty carbohydrates, it can't do much with them. That's why mindful eating of healthy food, even in stressful times, is so much more valuable than snacking on the side or eating excess sugar that is supposedly glossed over as comfort food.

Another very important component is active relaxation. Because if our body has forgotten how to automatically return to a relaxed normal state, we have to learn it again. A software update, so to speak. In my experience, relaxation is quickly lost in everyday life between smartphones, working on the computer and running errands. That's why I consciously create spaces in which I can actively relax. It can look like this:

I write myself a schedule in which I record daily goals and time out. An important appointment with myself is the morning yoga session. Even if it is only ten minutes. Because only those who are at peace with themselves and in balance can pass on this positive energy and let it flow into all areas of life. For me, this morning routine acts like an anchor that does not drive me out into the open sea even in stressful moments, but lets me rock on the waves in my safe harbor until they have calmed down again.

Of course, it doesn't have to be yoga. Perhaps your personal idea of ​​a relaxed morning routine is different. Perhaps you start the day perfectly with a consciously drunk tea. Enjoy the pleasant feeling and aroma without any distractions. Perhaps it's walking around the block or a positive affirmation like "I am enough" that sweetens the start of the day. Whatever your morning routine may be, it's worth keeping what is perhaps the most important appointment of the day in the morning. Promise!

Regular ban on mobile phones. Really. It's best to banish your smartphone to the next room. It's incredibly good when it's out of sight. It has no place in bed because the blue light from smartphones and computers tells your brain that it should stay awake. This can disrupt your deep sleep phases.

Breathing exercises. I love to breathe consciously because most of us have forgotten how to breathe deeply and calmly. When we are stressed, our breathing is even shallower. Consciously breathe into your stomach and feel how your stomach rises and falls - wonderful. When I feel stress rising within me, I like to do the 4-7-8 breathing exercise: breathe in for four seconds, hold your breath for seven seconds, breathe out for eight seconds. Certain breathing techniques have been proven to calm the nervous system.

Spending time in nature can sometimes feel like a short vacation. It doesn't have to be a long hike or Japanese-style forest bathing every day. Even half an hour in the countryside helps to reduce stress levels. Mindfulness is important: listen consciously to the rustling of the treetops in the wind and the singing of birds, feel the surface of a tree, feel how your foot is safely cushioned by the soft moss. You are part of the bigger picture and safe.

Whatever you do, try to be conscious of it. Cooking and even cleaning can have a meditative effect. If you focus on the activity you are doing, your mind will calm down surprisingly quickly. Speaking of meditative, you can also meditate in between other activities. If you are having trouble calming your ping pong-playing mind, you can concentrate on your breathing or silently say a personal power mantra. Try to imagine breathing in positive energy and radiant light and breathing out gray, stress-filled air. Get it out!

There are so many ways to relax. The important thing is to find one that you feel comfortable with and not just do it because other people are so excited about it.

4 Care for stressed skin

Skin care is another very important component in bringing stressed skin into balance. Just as nutrients and the body's own inflammatory substances influence the skin's appearance from the inside, your skin can also be stressed by external factors. These include:

• Environmental influences such as fine dust and UV rays
• harsh cosmetic products
• Fragrances and chemicals
• strong cleaning surfactants

For these reasons, Junglück consistently follows the approach of "less is more". Junglück products only contain things that respect your skin's natural protective barrier, keep its pores clear, moisturize and nourish it, and help it maintain its natural protective function.

1. A thorough but gentle facial cleansing is essential so that dirt particles from the environment, excess sebum, sweat and make-up do not settle in the pores. The cleansing oil with valuable plant oils and mild sugar surfactants cleanses the skin gently but thoroughly in the morning and evening. Alternatively, the cleansing gel with soothing organic chamomile extract and mild plant surfactants also offers a thorough and gentle cleansing of your skin.

2. The Calendula facial toner soothes irritated skin and provides it with moisture. As the second step in your care routine, it cleanses your skin and gently removes any remaining residue when you remove the facial toner with a cotton pad or soft towel. You can also let it absorb and take a few minutes to close your eyes and just concentrate on your breathing. This mini meditation will help you to relax and unwind.

3. If your skin is acutely stressed, you can apply the Aloe Vera gel locally to the irritated areas. It cools, has an anti-inflammatory effect, soothes and provides intensive moisture. This is why Aloe Vera is also used in our hyaluronic creams . The nourishing and protective face creams are suitable for every skin type and ensure a relaxed, moisturized and beautiful complexion.

4. As a natural antioxidant to neutralize free radicals , vitamin C serum is a strong partner for your skin. It also has an anti-inflammatory effect, reduces redness and spots, and helps acne scars and pigment spots fade more quickly. It is applied after cleansing the face and before the face cream and helps stressed skin to regain its radiance. If you have sensitive skin or are not yet very experienced with vitamin C, I recommend the Sensitive Serum. If you have already used vitamin C and your skin is not particularly sensitive, the Intensive Serum is the right choice for you.

5. For stress-related pimples, the clay mask has a 3-in-1 effect: It has an anti-inflammatory and sebum-regulating effect, has a light peeling effect when washed off, which gets rid of dead skin cells and excess sebum, and gives you a few minutes of me-time to relax.

6. It is important to say that pimples are not disgusting or something to be ashamed of. They signal to you that your body or your psyche needs something and it is important to listen to them. However, the small areas of inflammation prevent the skin from fulfilling its natural protective function, which is why we have to care for the pimples. We have developed the pimple paste especially for this targeted care. This dries out the pimple in a targeted manner and accelerates the healing process. So that your skin's protective barrier is quickly intact again and viruses and bacteria have no chance of penetrating.

5. For beautiful skin and inner balance, a holistic approach should be taken: banish stressors from your life if possible, integrate fixed relaxation rituals into your everyday life, check in with yourself regularly and notice your body's warning signals, be offline more often and consciously be online more in the here and now, pay attention to a healthy diet and sufficient fluid intake, create a good morning and evening routine and treat your skin with the same care as your soul.

I hope that this article helps you to relax more – and maybe even reminds you to go on a date with yourself more often. So that you can draw on your own strength and resources when a modern saber-toothed tiger is standing behind you.

Be mindful of yourself and treat yourself to time outs, feel-good rituals and allow yourself not to function sometimes. Because you are wonderful just the way you are.

Keep shining!

Sources:

https://www.aerzteblatt.de/archiv/34406/Hautkrankheiten-Wechselwirkung-zwischen-Haut-und-Psyche

https://www.awmf.org/uploads/tx_szleitlinien/013-024l_S1_Psychosomatic_Dermatology_2018-05.pdf

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)31714-7/fulltext