How Stress Can Trigger Eczema, and How to Avoid a Flare-Up

The symptoms of eczema are not constant. Symptoms, such as very dry or itchy skin, tend to come and go in periods called flares. This is usually due to specific triggers that activate inflammation and cause symptoms to worsen. Stress is one of these potential triggers.

“Each individual may have specific triggers for their own symptoms,” says Peter Lio, MD, a dermatologist at Northwestern University’s Feinberg School of Medicine in Chicago.

• Overly dry skin
• Stress
• Dry, cold climate, particularly during winter
• Sweat
• Irritants such as metals, cigarette smoke, fragrances, and fabrics like wool and polyester
• Allergens, such as mold, pollen, dust mites, and pet dander
• Various foods that cause allergic reactions, such as eggs, soy, shellfish, tree nuts, peanuts, fish, wheat, and milk
• Bacterial, viral, and fungal infections

Read on to learn more about how stress can trigger eczema flare-ups, and what you can do to try and limit these flares and better manage your condition.

The link between psychological stress and eczema is complex, but the connection appears to stem primarily from stress hormones.

“Stress is a very common trigger for both children and adults,” Dr. Lio says. He explains that while there are many theories about how stress and eczema are connected, researchers have found that there is a network in the body that both directly and indirectly affects the immune system, the skin barrier, and behavioral aspects of eczema.

“One of the hardest parts is that there can be a vicious cycle: The skin and symptoms cause more stress, which then, in turn, worsens the skin,” Lio says.

These and other responses work in concert during stressful events to cause eczema symptoms to flare.

During inflammatory eczema responses, the body communicates with the brain through various sensations, such as pain, heat, itch, and discomfort.

The following tips may help you manage both your stress and eczema, and keep those flares minimal.

Mindful Meditation and Relaxation Practices for Stress

Mindfulness meditation involves sitting comfortably; focusing on deep, steady breathing; and paying close attention to the present moment, particularly your own thoughts, emotions, and sensations.

Other complementary relaxation techniques include:

• Light, graceful exercises, such as yoga, tai chi, or ballet
• Acupuncture, a traditional Chinese medicine in which thin needles are inserted at specific points of the body
• Distraction activities, such as writing, painting, video games, and knitting
• Listening to soothing music or nature sounds

Lio says he typically introduces his patients to several of these techniques and asks which ones sound good to them. “Finding ways to relax and destress is critical,” he says. “Sometimes it takes a few tries to find the right fit for someone, but once found, it can make a tremendous impact.”

The Importance of Exercise for Stress Relief

Alternatively, you could also meet your exercise requirement by getting 75 to 150 minutes of vigorous-intensity (or a combination of moderate- and vigorous-intensity) aerobic exercise each week. Vigorous-intensity exercise includes running, hiking, playing soccer, or playing tennis singles.

Sleeping Well When You Have Eczema

The itchy, uncomfortable skin associated with eczema can make sleeping difficult.

Lack of sleep can cause stress and worsen eczema symptoms, especially if sleeplessness occurs the night before an important activity, or if tiredness interferes with important activities during the day.

• Wake up and go to bed at the same time every day.
• Create a consistent, relaxing bedtime routine.
• Stop using electronics 30 to 60 minutes before bedtime.
• Limit caffeine intake after lunch.
• Keep your bedroom dark, cool, and comfortable.

Better Support to Cope With the Stress of Eczema

Positive social relationships are important for physical and mental well-being.

If you don’t have a strong group of friends or family that regularly provide emotional support, find an eczema support group.

Stress is one of the many possible triggers for eczema. Stress causes several reactions in the body that can directly affect your skin and cause symptoms to flare. Worsening symptoms can then in turn lead to more stress, so it can be really challenging to manage both your eczema and stress.

That said, there are several things you can do to manage your stress and eczema flares. Make sure you're practicing good sleep hygiene, and getting plenty of exercise. Mindfulness and meditation may also help. Like with all health conditions, having a good support network is also important.

Remember that you’re not alone, and there are plenty of eczema support groups you can join, like the International Eczema Support Group, where you can connect with people experiencing the same challenges.