Psoriasis is more than just a skin condition—it’s an autoimmune disorder that can be worsened by stress. The body’s immune system interferes when stress rises and causes painful flare-ups, redness, and itching. Unfortunately, this results in a frustrating cycle of stress causing psoriasis and psoriasis leading to more stress.
The good news? Keeping symptoms under control can help with managing stress. And if you are suffering from psoriasis, learning this connection is the first step of relief. Read on to find out how to break the cycle.
What is Psoriasis?
Psoriasis is a chronic skin condition where red, scaly patches appear on the skin throughout the body. Psoriasis may have no obvious cause. This is when the immune system targets healthy skin cells and grows them too quickly. It builds up skin cells which then grow into itchy and sometimes painful patches. The most common areas affected are the scalp, elbows, knees, and lower back.
The condition is not contagious, however, it can seriously impair a person’s confidence and quality of life. The severity of psoriasis differs from person to person. However, some people may have mild patches and some widespread inflammation.
How Does Stress Trigger Psoriasis?
Stress is one of the most common triggers of psoriasis flare-ups. When you are stressed, your body releases hormones that can cause inflammation. For people with psoriasis, this inflammation makes symptoms worse.
When stress levels rise, the immune system goes into overdrive, leading to increased skin cell production. This results in more scaling, redness, and itching. Many people with psoriasis notice their symptoms worsening during stressful times, such as exams, job interviews, or personal conflicts.
The Cycle of Stress and Psoriasis
Psoriasis can lead to more stress, and stress can likewise stimulate psoriasis. This creates a frustrating cycle. The patches may be visible, causing self-awareness, anxiety, or depression.
It can make people feel embarrassed about their skin and they may avoid social situations. Psoriasis also often causes emotional pain, causing stress management to be even more challenging, worsening symptoms further.
Common Symptoms of Psoriasis
- Red patches of skin with scales
- Cracked skin that may bleed
- Itching, burning, or soreness
- Thickened or ridged nails
- Stiff and swollen joints (in cases of psoriatic arthritis)
Managing Stress to Control Psoriasis
Since stress plays a big role in psoriasis flare-ups, managing stress can help keep symptoms under control. Here are some effective ways to reduce stress and improve your skin health:
1. Practice Deep Breathing
Deep breathing exercises help calm the nervous system and reduce stress-related inflammation. Try inhaling deeply through your nose, filling your lungs, holding for four seconds, then exhaling slowly. This technique lowers cortisol levels and improves circulation. Practicing deep breathing for a few minutes daily can significantly ease psoriasis flare-ups.
2. Get Regular Exercise
Endorphins released from exercise naturally reduce stress and enhance mood. Yoga, swimming, and walking are all great low-impact activities that aid circulation without irritating the skin. Regular movement also makes the immune system strong and helps fight against inflammation. You can get some benefits just from 30 minutes a day of moderate exercise.
3. Try Meditation and Mindfulness
Meditation and mindfulness help calm the mind and lower stress levels. Even 10 minutes of daily mindfulness practice can regulate emotions and reduce anxiety. Simple techniques like focusing on your breath or using guided meditation apps can help you stay present. Over time, mindfulness can break the stress-psoriasis cycle.
4. Improve Your Sleep
Sleeping poorly raises stress and contributes to bad psoriasis symptoms. Get 7 to 9 hours of quality sleep every night. Establish a calming bedtime routine, don’t look at screens before bed, and create an environment that is cool and dark for sleeping. The body repairs itself and settles its body even in deep sleep, which in turn reduces inflammation and the skin remains healthy.
5. Eat a Healthy Diet
The role of nutrition in managing psoriasis and stress is vital. Good anti-flare foods include fatty fish, leafy greens, nuts, seeds, etc. Processed foods and sugar should be avoided since they trigger inflammation. Also, drinking enough water keeps the skin well hydrated without being dry.
6. Talk to a Therapist
Chronic stress can take an emotional toll. A therapist can help you develop coping strategies to manage anxiety and stress-related psoriasis triggers. Cognitive-behavioral therapy (CBT) and relaxation techniques can be effective. Seeking professional support provides tools to navigate stress better, improving both mental well-being and skin health.
7. Avoid Triggers
Identifying and avoiding psoriasis triggers is crucial. Common triggers include stress, certain foods, smoking, and harsh skincare products. Keeping a journal can help track flare-ups and pinpoint what worsens symptoms. Once you recognize your triggers, you can make informed lifestyle changes to minimize their impact.
8. Take Care of Your Skin
Proper skin care can prevent irritation and reduce psoriasis symptoms. Use fragrance-free, hypoallergenic moisturizers to keep skin hydrated. Avoid hot showers, which strip natural oils and worsen dryness. Instead, opt for lukewarm water and pat your skin dry. Gentle skincare practices can significantly improve comfort and skin health.
When to Seek Professional Help
If your psoriasis symptoms are worsening despite home remedies, it’s time to seek medical help. A dermatologist can recommend treatments like topical creams, light therapy, or medications to manage symptoms. Persistent itching, pain, or cracked skin that bleeds are signs you shouldn’t ignore.
Additionally, if psoriasis is affecting your daily activities, sleep, or causing emotional distress, consulting a healthcare professional is essential. Early intervention can prevent complications, such as psoriatic arthritis, and improve your quality of life. Don’t let psoriasis take over your life—professional care can enhance both your skin health and overall well-being.
Take Control of Your Psoriasis Today
If stress is making your psoriasis worse, don’t wait for symptoms to get out of control. Our experts at Mind Spa Telemed are here to help you manage stress and improve your skin health.
Schedule an appointment today!
Taking action now can help you feel better and gain confidence in your skin. Book your consultation today and take the first step toward healthier skin!
Frequently Asked Questions
How does stress affect psoriasis?
Stress triggers the immune system to produce more skin cells, worsening psoriasis symptoms like redness, scaling, and itching. This creates a cycle where stress makes psoriasis worse.
What are the common symptoms of psoriasis?
Common symptoms include red, scaly patches, cracked skin, itching, soreness, and thickened nails. Some people also experience joint pain (psoriatic arthritis).
How can deep breathing help with psoriasis?
Deep breathing reduces stress and lowers cortisol levels, which can reduce inflammation and improve psoriasis symptoms by calming the nervous system.
Can exercise improve psoriasis?
Yes, exercise releases endorphins that reduce stress. Activities like yoga, walking, or swimming help circulation and strengthen the immune system, aiding in psoriasis management.
