A Guide to Preventing Stress Breakouts

When your stress levels are at an all-time high, the last thing you want to be dealing with is a breakout. But unfortunately, if you have gone through stressful periods (who hasn’t?), there’s a good chance you may have seen those elevated stress levels visually manifest on your skin.  

There will always be stressors in our lives, but how we choose to handle that stress will ultimately determine how that stress impacts our health and skin. Here is your guide to keeping stress acne at bay, even when life gets a little crazy. 

Does Stress Cause Acne?

Look at the research, and the answer is clear: stress can trigger breakouts. In a study on stress and acne from the 1950s, researchers put acne-prone participants through stress-inducing interviews – and reported breakouts after just a few days. 

There are also plenty of studies looking at stress and its effects on the skin in students (who as we know are often subject to high levels of stress!). One study of college students found that participants had more breakouts during exams, whereas a study on female medical students found a strong correlation between stress levels and acne severity. 

Why Does Stress Cause Acne?

So why exactly do stress breakouts happen? There’s more than one explanation. 

Elevated Cortisol Triggers Excess Sebum

For one, stress triggers the release of cortisol (AKA the stress hormone), which in turn leads to increased sebum (your skin’s natural oil) production. When there is more sebum present on the skin, there is a higher risk of clogged pores. 

Gut Disruption Triggers Inflammation

But beyond the effects of elevated cortisol levels on oil production, we also have to look at another factor: the effect of stress on our skin via our gut. 

The idea of the gut-brain-skin connection first came into discussion around the 1930s. At that time, dermatologists John H. Stokes and Donald M. Pillsbury led research on the theory that  negative emotional states can disrupt our gut microbiome, creating an imbalance between good and bad bacteria. They suggested that this dysbiosis in the gut could increase the risk of intestinal permeability (what’s referred to today as “leaky gut”) which could contribute to systemic inflammation throughout the body – and as a result, lead to breakouts. 

Since then, the gut-brain-skin axis has become an even hotter topic – and we now have more advanced research to elaborate on these dermatologists’ initial findings. Studies have validated that stressful thoughts can trigger inflammation in the body by throwing the gut microbiome off balance. More current research also suggests that all acne can be linked to inflammation.

This tight-knit connection between our gut and our skin is exactly why it’s so important to nurture our gut health, especially if you’re under high levels of stress, or don’t have the healthiest diet. 

How to Reduce Stress Acne

Take Probiotics 

We know that one of the primary ways stress is believed to trigger breakouts is through its effects on the gut microbiome - wiping out some of the good bacteria, which allows the “bad” bacteria to proliferate. A proactive way to combat this is to reseed the gut with good lactobacillus and bifidobacteria through probiotics. 

Unsurprisingly, research has shown that poor gut health and acne are closely linked. 

For example, studies have shown that acne patients tend to have less gut microbial diversity, they tend to lack certain beneficial lactobacillus and bifidobacteria strains, and may be more likely to have an impaired intestinal barrier. 

On the flip side, research has shown that supplementation with probiotics can be beneficial for breakout-prone skin. 

For example, the strain L. Rhamnosus SP1 was found to reduce adult acne in just 12 weeks in a double-blind, placebo-controlled trial. 

There are even certain probiotic strains that may help the body better manage stress, which may be especially beneficial for stress breakouts. For example, the first is L. paracasei (Lpc-37). In a placebo-controlled, double-blind trial, researchers found that participants who supplemented with the probiotic strain for five weeks had significantly lower perceived stress levels compared to those in the placebo group. 

The second strain worth highlighting is L. acidophilus – one of the first probiotics recommended by Stokes and Pillsbury. In their work, the dermatologists found this specific strain to be beneficial for cutting off the stress-acne cycle. More recent research confirms that this strain can help improve breakouts. 

In short, the right probiotics may help fight the stress acne cycle. 

If you’re looking for a probiotic to support clear skin, try Glow Biome. The dermatologist tested and approved formula contains L. rhamnosus SP1, L. paracasei, L. acidophilus, and 3 additional clinically validated strains chosen for their effects on the skin and gut. 

This probiotic supplement was specifically crafted for acne-prone skin, and clinical trial results show the formula can minimize breakouts and normalize oil production to prevent clogged pores. It’s the ultimate solution for clearing your skin and addressing stress breakouts via your gut.  

Try Meditation, Yoga, or Breathwork

It’s also important to do your part to minimize stress as much as possible. We know – it’s easier said than done! But in addition to nourishing your gut with probiotics, stopping stress from happening in the first place is your best bet for keeping stress-induced breakouts at bay. 

Some of our favorite methods for fighting stress include practicing meditation, breathwork, and yoga. Research shows meditation lowers levels of cortisol – the stress hormone we talked about earlier that is tied to increased sebum production. Meanwhile, yoga and breathwork have both been shown to minimize stress levels. 

Spend More Time in Nature

Going on regular hikes or nature walks are both also great ways to minimize stress. Studies have shown that being outside for even just 10 to 15 minutes can reduce cortisol and minimize other markers of stress. 

Get Creative

Some additional suggestions include journaling, painting or drawing (or trying another creative hobby!), taking a workout class, and talking with a friend or family member. 

Ultimately, only you will know what strategies will best serve you to keep your stress levels down. By implementing stress reducing activities into your regular routine, you can foster a stronger, calmer mental state – and as a result, reduce breakouts.