How to Overcome Stress: Tips for Reducing Stress and Improving Skin Health

How to overcome stress

Stress may already have a big impact on your mood and overall motivation, which you might have experienced yourself. It also affects your appetite, eating habits, digestion, athletic performance, and concentration. Prolonged stress can even negatively impact your immune system and menstrual cycle. As you can see, stress affects all body functions—from neurological to hormonal and even biological processes that keep us going. It's no wonder that our skin also suffers and reacts to stress. After all, everything in our body works in a fine balance.

Now, we all react differently to stressors and phases. Some are more resilient than others. Some notice the effects in their emotional wellbeing, others in their resilience or eating habits. A change in skin, such as stress pimples, itching, and dryness, is also a common response to stress, but it’s often not associated with stress. So, what to do? Often, it’s not in our control to eliminate the triggers, especially when work, studies, family, and other responsibilities are the stressors. We can’t just sip a coconut on a deserted island when life gets “intense” in these areas. Therefore, I’ve brought you some tips that you can implement and integrate into your daily life to better manage and reduce stress.

However, I want to remind you that neither your job nor your family should bring constant stress into your life, push you beyond your limits, or make you ill. If you feel that this is an ongoing condition, I highly recommend distancing yourself from people who give you this feeling and pursuing a more relaxed approach professionally. Your health should not suffer.

TIP 1: EXERCISE TO REDUCE STRESS

I know, I know. You've probably heard this a thousand times and at least two thousand times in other contexts. But it’s true: exercise is incredibly important to keep our body and mind fit. It helps to reduce stress hormones, balance us out, and keep bodily functions running smoothly. Of course, one shouldn’t overdo it and should recognize the body’s limits, giving it rest periods and not pushing it to its limits seven days a week. Unresolved stress can lead to long-term physical and mental issues. Concentration may decline, burnout, depression, weight fluctuations, and inflammation in the body can increase. Exercise helps mitigate the health risks associated with stress.

TIP 2: NUTRITION: FUEL FOR THE BODY

Not only exercise reduces the risk of stress-related illnesses. A holistic healthy lifestyle is the key to a more balanced life. What we put into our bodies, what we eat, plays an extremely important role. Water, above all, is the most crucial. Drinking enough has a positive effect on nearly all body functions. So, if you're like me and a bit lazy about drinking or forget to do it, always carry a water bottle with you, place a large jug of water on your desk, and make a habit of drinking a glass of water before your first coffee in the morning.

Foods that strengthen your nerves and counteract stress include:

• Nuts. They are rich in vitamin B and magnesium, promoting good energy metabolism.
• Legumes. Potassium makes you more stress-resistant by strengthening your nerves and regulating blood pressure. Magnesium and vitamins further support this effect.
• Leafy greens. The combination of vitamins, magnesium, zinc, and potassium supports energy metabolism and protects your cells from oxidative stress caused by free radicals.
• Whole grains instead of white flour. Whole grains are generally higher quality and cause your blood sugar and cortisol levels to rise more slowly, which counteracts stress.
• Cocoa. Chocolate has earned its reputation for making us happy. The tryptophan it contains is necessary for the production of the happiness hormone serotonin.
• Fish. The omega-3 fatty acids help break down the stress hormone adrenaline. If you don’t eat fish, consider supplementing omega-3 fatty acids.
• Avoid sugar (especially industrial sugar). Sugar is a breeding ground for inflammation in the body, which we want to avoid, especially when stress is attacking our immune system. To protect yourself from pathogens and inflammatory diseases, avoid sweets and instead use agave syrup or honey to sweeten foods.

TIP 3: SLEEP, SLEEP, SLEEP

Quality sleep is extremely important for a balanced function of all body processes. It should be in a dark, cool, quiet environment, ideally on a mattress that suits your sleeping style. Aim for 6-8 hours of sleep each night.

 

TIP 4: MENTAL WELLNESS UNDER STRESS – THE POWER OF MEDITATION

Even if you’re not convinced by the idea or practice of meditation, simply taking 5-10 minutes each day to sit or lie down, close your eyes, and truly be present with yourself will make a big difference. For beginners, an app like 7mind is a great way to start. Through guided, short meditations, you can relax for a few minutes and let your thoughts flow.

 

TIP 5: AWARENESS OF THE BODY’S SIGNALS

Not only meditation helps you connect with yourself. Learn to recognize your body’s signals. Food cravings often signal missing nutrients, for example. Your skin reacts differently than usual? It could be your cycle, a new product, or stress. Your digestion acting up? The gut is closely connected to our emotions. Stress, emotional strain, and depression can cause discomfort. Tune in to yourself and research what comes to mind. This way, you’ll learn the language of your body.

TIP 6: RITUALS AGAINST STRESS

If meditation isn’t your thing, you can also take time for yourself in other ways or use it in combination with your meditation time. Ventilating your bedroom before bed, lighting sandalwood incense, or diffusing essential oils in your room can help you wind down for a restful sleep. Self-care is equally important. Giving yourself a small massage with body oils after the shower and taking some time for the steps in your skincare routine will help you disconnect from the day, take a deep breath, and let go of stress.

 

TIP 7: SKINCARE PRODUCTS FOR STRESS

Stress affects the skin in different ways.

Stress & Acne:

BHA Peeling in the evening helps to clear your pores of excess oil and prevents pimples. The pimple paste treats blemishes by drying them out and calming inflammation. For longer self-care rituals, the clay mask helps cleanse your skin, reduce blemishes, and soothe your skin.

Stress & Itchy Skin:

Dry spots are also common with stress. First things first: Are you drinking enough? Your skin needs moisture both from the inside and outside. Externally, you can use hyaluronic acid concentrate and the hyaluronic day cream. In the evening, you can also use AHA peeling, which provides extra moisture and removes dead skin cells.

 

STRESS CAN DAMAGE YOUR SKIN: TAKE ACTION NOW

As you can see, stress affects our whole body, including our skin. Recognizing and actively reducing stress will not only help you feel more balanced in the long term, but it will also positively affect your skin’s appearance.

TIP 6: RITUALS AGAINST STRESS

If meditation isn't your thing, you can still take some time for yourself in other ways, or use it as a supplement to your meditation time. Opening your bedroom window before bed, lighting sandalwood incense, or using an essential oil diffuser can serve as your introduction to a restful night's sleep. Skincare also counts as your me-time. Giving yourself a little massage with body oils after the shower and taking a little time for each step of your skincare routine helps you disconnect from the day, breathe deeply, and release stress.

 

TIP 7: SKINCARE PRODUCTS FOR STRESS-INDUCED SKIN ISSUES

Stress can cause your skin to react in different ways.

Stress & Acne:

BHA peeling in the evening helps clear excess oil from your pores, preventing pimples and other skin issues. The blemish paste treats blemishes by drying them out while calming inflammation. For longer self-care rituals, the clay mask cleanses your skin, alleviates blemishes, and soothes your complexion.

Stress & Itchy Skin:

Dry patches are also common when stressed. First things first: Are you drinking enough water? Your skin needs moisture both from the inside and the outside. For external hydration, you can use hyaluronic concentrate and hyaluronic day cream. In the evening, you can also apply the AHA peeling, which provides additional moisture and exfoliates your skin.

 

TIP 8: TIME WITH LOVED ONES AND BODY CONTACT TO COMBAT STRESS

One of the lessons we learned during the lockdown is the importance of physical closeness and contact with the people in our lives. The happiness hormones our bodies release give us a break from constant stress, making us feel happy, relaxed, and able to disconnect from daily life. So, take time for your loved ones, enjoy a warm hug, and share evenings full of laughter and togetherness.

 

TIP 9: TACKLING STRESS AT ITS ROOT

In most cases, the causes of stress are job-related, studying, or side projects. Regardless of the industry or topics you work with, facing a mountain of tasks and deadlines understandably makes your mind spin. That's why it's important to approach things with well-thought-out organization because, with proper planning, the mountain is usually just a hill. So, even if it takes some time upfront (time you think you don't have), structuring your work and time in advance will pay off.

1. Make a list of all tasks.
2. Start by grouping them into clusters of related tasks.
3. Sort tasks by deadlines and note other involved parties. Be mindful of others’ work when planning your own tasks.
4. Now it’s time for prioritization. Which tasks need to be done first? The traffic light system helps: Red = high priority, Yellow = soon priority, Green = no priority (yet). Ensure that some tasks are dependent on others and list them in sequence to maintain an overview and work in the right order.
5. Do you need to make agreements with others? Schedule meetings to gather all necessary information.
6. Delegation plays an important role. Do you have to do everything yourself, or can you get help? Use the resources in your team, study group, or even your circle of friends wisely.
7. Now you can start the execution. Work through your list and stay calm.
8. Things can go wrong or unexpected tasks may come up. Don't panic. If you feel overwhelmed, close your eyes, take deep breaths, and count your inhalations and exhalations. Inhale for 3 seconds, exhale for 6 seconds. This calms your parasympathetic nervous system, clears your thoughts, and prevents panic.

TIP 10: ANTI-STRESS RECIPE – THE RIGHT MIX

On their own, these tips can only help so much. Find out what works for you and is implementable. A combination of all these tips will help you get through stressful phases.

However, I want to emphasize that stress should not be a normal state. If there are factors in your life constantly stressing you out, consider whether you can remove them. Your mental and physical health are far too important to risk for career or others.

With that said, take care!

 

Stress can have not only emotional and psychological effects but also physical ones. Stressed skin can lead to pimples, rashes, and itching. Here are 10 tips to help reduce stress-induced skin issues:

1. Eat a balanced diet: A diet rich in fruits, vegetables, and whole grains can help keep your skin healthy.

2. Drink enough water: Water is essential for skin health and helps flush toxins from the body.

3. Exercise regularly: Exercise helps reduce stress and improves circulation to the skin.

4. Get enough sleep: Sufficient sleep is important for skin regeneration and can help reduce stress-related skin problems.

5. Avoid alcohol and nicotine: Alcohol and nicotine can dry out the skin and cause irritation.

6. Relax regularly: Techniques like yoga, meditation, or autogenic training can help reduce stress.

7. Use gentle skincare products: Avoid harsh products that can irritate your skin. Instead, use mild products that suit your skin type.

8. Avoid excessive makeup: Makeup can clog pores and cause skin impurities. Avoid excessive makeup and make sure to remove it thoroughly before bed.

9. Reduce screen time: Electronic devices like smartphones and computers can dry out the skin and cause irritation. Reduce screen time and use screen protectors to shield your skin from blue light.

10. Seek professional help: If your stress-induced skin issues are severe, seek professional help. A dermatologist can help you find the right skincare products and treatments to improve your skin.