It's the pattern so many people with eczema recognise. A hard fortnight at work, a family worry, a run of bad nights, and then your skin flares. Then the flare itself is stressful, because it's sore, it's visible and it's keeping you up, and the whole thing feeds itself. If you've ever wondered whether you're imagining the link between stress and your skin, you're not. Here's what UK sources say about stress and eczema, why the cycle is so hard to break, and some gentle things that can help you cope with it.
Does Stress Really Make Eczema Worse?
The NHS lists stress among the things that can make atopic eczema worse, alongside allergens and irritants, heat or temperature changes, skin infections and hormonal changes. Eczema UK goes further in an article by consultant dermatologist Dr Anthony Bewley, which describes the relationship as a cycle in which stress and skin disease feed each other: stress leads to skin disease, and having a skin disease is very stressful. It's worth keeping this in proportion. Stress is one trigger among many, not the cause of eczema, and a flare after a hard week doesn't mean you did anything wrong.
The Stress and Flare Cycle
The same Eczema UK article describes how the loop tends to run. Itching and sleeplessness are closely linked, and sleeplessness can leave you struggling through the day, which in turn increases stress. It also mentions research in which stressed people repaired their skin more slowly than people who were not stressed, which suggests stress can matter for recovery as well as for flares. We've covered the scratching side of the loop in our guide to why scratching makes an itch feel worse, so here we'll focus on the wider picture.
Where the Loop Bites, and a Small Step for Each
| Where it bites | What you may notice | A small step from UK guidance |
|---|---|---|
| Worry and tension | A flare that follows a stressful stretch | Identify what's causing the stress and talk it through with someone you trust, as the NHS advises |
| Broken sleep | Itchy nights, tiredness, a shorter fuse the next day | Keep a regular bedtime and a calm wind-down routine |
| Slower recovery | Patches that seem to hang around after a hard period | Keep up your usual skin routine and treatment while you look after yourself |
| Feeling low or self-conscious | Avoiding people, covering up, feeling on edge | Talk to your GP about it; they can signpost support |
The Emotional Side Is Real Too
Eczema UK is clear that eczema is much more than a skin condition. It can affect how you feel, how you behave and your self-esteem, and anxiety, low mood, anger and low self-esteem can all be psychological effects of living with it. Even small patches can be distressing, especially on the scalp or intimate areas, and eczema hidden under clothing is still itchy and still on your mind. The NHS says living with atopic eczema can be difficult, and that if it affects your mental health you may be referred to a mental health specialist. None of this is a weakness. It's a normal response to a long-term condition.
Gentle Ways to Ease Stress
These are ways to look after yourself while you manage a flare. They are not a replacement for the skin treatment your GP or pharmacist recommends.
- Try a simple breathing exercise: the NHS suggests breathing gently into your belly, in through the nose and out through the mouth, counting from 1 to 5, for at least 5 minutes, and doing it regularly as part of your daily routine
- Keep moving: the NHS says exercise won't make stress disappear, but it can reduce some of its emotional intensity, which can help you think more clearly
- Make some time for yourself, and connect with people you trust, both of which the NHS includes in its tips for reducing stress
- Try mindfulness, meditation or other relaxation techniques, which Eczema UK describes as ways of training your focus and helping you step back from daily stress
- Go easy on alcohol, smoking and caffeine as ways of coping, as the NHS advises
- Be kind to yourself on bad skin days, and tell someone how you're really doing
Protecting Your Sleep When You're Stressed
Sleep is where the loop often tightens, so it's worth a few small adjustments. The NHS suggests going to bed and getting up at similar times each day, building a calm wind-down such as reading, meditation or breathing exercises, and avoiding screens for about an hour before bed. It recommends a quiet, dark and cool room, and avoiding caffeine, large meals, alcohol and nicotine close to bedtime. If worries keep you awake, writing them down, or listing tomorrow's tasks before bed, can help clear your mind, and if you're still awake after about 20 minutes, get up, do something relaxing and go back to bed when you feel sleepy. If itching is the main thing keeping you awake, our guide on why skin itches more at night may help.
Frequently Asked Questions
Can stress cause eczema in someone who has never had it?
The NHS lists stress as something that can make atopic eczema worse, rather than as the cause of it. If you have a new, persistent or itchy rash, it's worth seeing a GP or pharmacist to find out what it is, and not assuming it's stress.
Can eczema itself make anxiety or low mood worse?
Yes. Eczema UK lists anxiety, depression, anger and low self-esteem among the psychological effects that eczema can have, and the NHS acknowledges that eczema can affect mental health. Talking to your GP is a good first step, as they can signpost support.
Does stress slow down skin healing?
Eczema UK refers to research in which stressed people repaired their skin more slowly than non-stressed people. That's one reason looking after your wellbeing alongside your skin routine may matter during a flare, though it doesn't replace the treatment your GP recommends.
Will mindfulness or relaxation cure my eczema?
No. Eczema UK describes mindfulness, meditation and relaxation as techniques that help you cope with stress and feel more in control, not as a treatment for the skin itself. They can sit alongside your usual skin routine and any treatment from your GP.
How do I do a simple breathing exercise for stress?
The NHS suggests letting your breath go deep into your belly without forcing it, breathing in gently through your nose and out through your mouth, and counting from 1 to 5 if it helps. Keep going for at least 5 minutes, and for the most benefit, do it regularly as part of your daily routine.
What can I do when worry is keeping me awake at night?
The NHS suggests writing worries down or listing tomorrow's tasks before bed to clear your mind, keeping a regular sleep routine and avoiding screens for an hour beforehand. If you're still awake after about 20 minutes, it suggests getting up, doing something relaxing and returning to bed when sleepy.
The Bottom Line
Stress is a recognised trigger for eczema flares, and a flare is stressful in its own right, so it's no surprise the two get tangled up. You can't always take the stress away, but small, steady habits like breathing exercises, a regular wind-down, some movement and time with people you trust can take the edge off it. Keep up your skin routine and any treatment your GP has recommended, and don't hesitate to talk to your GP if the stress or the eczema is getting on top of you.
Sources
- NHS, "Atopic eczema: causes"
- Eczema UK, "Mind body connection" (Exchange magazine, March 2020)
- NHS, "Tips to reduce stress"
- NHS, "Breathing exercises for stress"
- NHS Every Mind Matters, "How to fall asleep faster and sleep better"
- NHS, "Stress"
Ashleigh is not a medical professional and this article is not medical advice. It reflects personal and customer experience alongside published NHS and dermatology guidance. Ashleigh's Organics Body Butter is a cosmetic product, not a medicine, and is not intended to diagnose, treat, cure or prevent eczema, stress, anxiety or any other medical condition. If you have eczema or are struggling to cope, please follow the advice of your GP, dermatologist or health visitor.