Stress Making Acne Worse? Here’s How It Really Affects Your Skin
By Lucy Sugars, Nutritional Therapist
Ever noticed your skin flaring up before a big deadline, interview, or life event? You’re not imagining it — stress can absolutely make acne worse, and the science backs it up.
In this post, I’ll explain how stress affects your skin (especially if you’re acne-prone), why breakouts often appear at the worst possible times, and what you can do to protect your skin — even when life gets chaotic.
The Stress–Skin Connection: What’s Really Going On?
When you’re stressed, your body activates its fight-or-flight response — a cascade of hormonal and physiological changes designed to help you cope with danger.
But your skin doesn’t know the difference between a lion attack and a stressful inbox.
Here’s how this internal stress response can show up on your face:
1. Cortisol Increases Oil Production
Stress raises your cortisol levels, which in turn can:
- Stimulate sebaceous (oil) glands
- Lead to more clogged pores
- Increase the risk of inflammatory acne, particularly around the chin and jawline
If your skin suddenly feels oilier under pressure, cortisol may be to blame.
2. Stress Disrupts Gut Health
Chronic stress can disturb the balance of your gut microbiome, reduce digestive enzymes, and increase intestinal permeability (“leaky gut”). This triggers systemic inflammation, which often manifests as acne, redness or skin sensitivity.
Gut and skin health are deeply linked (more on that in this post) — and stress is one of the fastest ways to disrupt the gut–skin connection.
3. Inflammation Goes Up
Stress increases levels of pro-inflammatory cytokines, which can make existing breakouts redder, angrier, and slower to heal. It can also increase skin sensitivity and reactivity.
This is one reason why inflammatory skin conditions like acne, eczema and psoriasis often flare up during emotionally intense periods.
4. Poor Sleep, Cravings & Hormonal Imbalance
Stress often leads to:
- Disrupted sleep → impairs skin repair
- Sugar cravings → worsens blood sugar balance and hormonal acne
- Skipped meals or late-night snacking → throws off digestion and gut health
Over time, these patterns can create a vicious cycle: more stress = more breakouts = more stress.
5. You Might Pick or Touch Your Skin More
Let’s be real — stress can lead to more mirror-checking, face-picking, or makeup use to cover spots. These behaviours (while totally understandable!) can spread bacteria, delay healing, and make things worse.
How to Calm Stress for Clearer Skin
You don’t need a silent retreat to reduce stress. Small daily habits can have a powerful effect on your nervous system — and your skin.
✅ Focus on Blood Sugar Balance
- Eat regular meals with protein and fat
- Avoid sugar highs and crashes
- Reduce caffeine if it makes you jittery
✅ Try Nervous System Support
- Magnesium-rich foods (leafy greens, pumpkin seeds, dark chocolate)
- Adaptogens like ashwagandha or rhodiola (under guidance)
- Deep belly breathing or 4-7-8 breathing daily
- Yoga, stretching, or gentle walks outdoors
✅ Prioritise Sleep
- Aim for 7–9 hours per night
- Avoid screens an hour before bed
- Try magnesium glycinate or calming teas like chamomile
✅ Journal, Meditate, or Talk It Out
Even a few minutes of stress release each day — through journaling, EFT tapping, or a phone chat with someone kind — can calm cortisol and support clearer skin.
The Bottom Line
Stress doesn’t cause acne on its own, but it absolutely plays a role in how your skin behaves — especially if you’re already dealing with gut issues, hormonal imbalances or inflammation.
The good news? You have more power than you think. Supporting your nervous system is one of the most underused tools in skin health — and often the missing piece for clients who’ve “tried everything.”
Feeling like stress might be driving your breakouts?
I offer holistic skin consultations to help you support your body and mind — with practical tools that fit your real life.
Book an appointment or a chat with me here.
You can also read more about root cause of acne in this post, or browse some of my skin friendly recipes like this super carrot & orange soup or my collagen overnight oats.
