Eczema is a common skin condition that causes red or discolored, irritated, and painfully itchy skin. Atopic dermatitis is the most common type of eczema. This condition is influenced by a combination of genetics, the immune system, and environmental triggers.

Emotional stress has been linked to atopic dermatitis flare-ups. Stress and atopic dermatitis can create a cycle — stress or anxiety may cause a flare, and the flare can cause more stress, making it harder to manage eczema symptoms.

MyEczemaTeam members have shared how stress affects their atopic dermatitis. One member shared, “My rash was doing better, but then I had a stressful week. Now the rash is back on my stomach.”

If you’re living with atopic dermatitis and stress triggers your flares, here are five ways to manage stress to help control symptoms and improve your quality of life.

1. Make the Connection Between Stress and Atopic Dermatitis

To learn how to manage stress, it’s important to understand how it affects your body. Feelings such as fear, anger, or nervousness can trigger your body’s stress response. This is a chemical reaction that releases stress hormones like cortisol and adrenaline. These hormones prepare your body to face challenges by increasing your heart rate and preparing your mind and body to act.

“My rash was doing better, but then I had a stressful week. Now the rash is back on my stomach.”

— A member of MyEczemaTeam

Stress is a natural body response that, in small amounts, is beneficial to your well-being. It can motivate you to finish a project or alert you to danger. However, when stress lasts too long, it can harm your body.

One negative effect of chronic (long-term) stress is inflammation. Atopic dermatitis is an inflammatory skin condition caused by an overactive immune system. Stress can make your symptoms worse.

Sometimes stress goes unnoticed, and we don’t realize how much it’s affecting our mental and physical health. To help identify your stressors, try keeping a daily journal. Write down how you’re feeling and what’s on your mind.

Pay attention to things that keep you up at night or cause emotional tension. Notice if certain activities and events, like work deadlines or family gatherings, are linked to your atopic dermatitis flare-ups. Understanding your stressors is the first step to managing them.

2. Get Quality Sleep

While there’s no cure for atopic dermatitis, managing stress can help reduce symptoms. Getting enough quality sleep is key. A well-rested body handles stress better and recovers faster.

One MyEczemaTeam member said, “Stress and no sleep equals bad skin.”

Sleep requirements vary from person to person, but most adults need seven to nine hours of sleep each night. If you’re relying on caffeine or sleeping late on weekends, you might not be getting enough rest. In addition to that, atopic dermatitis symptoms like itchy skin can make it difficult to get a good night’s rest. Taking steps to improve your sleep hygiene, or sleep health, can help you better manage stress, which can help with your eczema symptoms.

You can improve your sleep habits by sticking to a regular sleep-and-wake schedule. Creating a relaxing nighttime routine also helps. This includes cutting off screen time before bed and preparing a comfortable bedroom environment. Your bedroom should be cool and dark at bedtime. To drown out disruptive sounds, you can try using a white noise machine or a fan.

3. Take Time for Self-Care

Managing atopic dermatitis requires gentle skin care to relieve dryness and keep your skin hydrated. Instead of seeing this as a chore, think of it as time to care for yourself and reduce stress. You can even make skin care part of your bedtime routine.

Itchy skin may make it difficult to get a good night’s rest, but most adults need seven to nine hours per night.

A simple skin care routine for atopic dermatitis includes:

• Taking short baths or showers using gentle soaps, skin cleansers, and lukewarm water (not hot, which can dry out your skin)
• Applying a fragrance-free, dye-free moisturizer within three minutes of bathing to lock in moisture

One member of MyEczemaTeam shared how a relaxing oatmeal bath helps combat daily stressors and irritants: “The summer heat, stress, and food allergies are making my eczema a pain to deal with. Soaking in an oatmeal bath and applying my medicated cream has helped.”

4. Find Activities That Work for You

Exercise increases feel-good hormones in the brain, which can boost self-confidence and help reduce depression and anxiety. However, sweating can worsen itching and other skin symptoms for people with atopic dermatitis. As a result, some people may be reluctant to stay active.

If sweating affects your skin condition, try these tips:

• Exercise in a cool environment.
• Wear breathable fabrics like cotton, linen, and bamboo, which don’t trap sweat.
• Shower and change into clean, dry clothes immediately after working out.
• Choose low-intensity activities like yoga, tai chi, or walking in nature to reduce your stress levels without getting overheated.

5. Invite Positivity Into Your Life

Laughter and positivity can help reduce stress, even during an eczema flare-up. It’s important to surround yourself with positive people who support you. Although you may not be able to completely avoid critical or negative people, you can work on building connections with those who lift you up and bring joy to your life.

“The summer heat, stress, and food allergies are making my eczema a pain to deal with. Soaking in an oatmeal bath and applying my medicated cream has helped.”

— A member of MyEczemaTeam

Be mindful of the media you consume and messages you’re exposed to. Balance news or stressful content with uplifting books, movies, or music. Consider attending a comedy show or watching a funny movie to lighten your mood. Listening to upbeat music can also provide relief from mental stress.

If you continue to have stress, anxiety, or depression, consider reaching out to a therapist or healthcare provider for additional support.

Treating Atopic Dermatitis Caused by Stress

If stress triggers your atopic dermatitis, work with a board-certified dermatologist to create an eczema treatment plan that works for you. Common atopic dermatitis treatment plans include a combination of skin care, home remedies, trigger management, and medications like corticosteroids.

As you work on managing your stress, ask your dermatology provider about other ways to care for your skin and improve your quality of life.

Talk With Others Who Understand

On MyEczemaTeam, the social network for people with eczema and their loved ones, more than 54,000 members come together to ask questions, give advice, and share their experiences with others who understand life with eczema.

Does stress trigger your atopic dermatitis flare-ups? How do you manage your symptoms? Share your thoughts in the comments below or by posting on your Activities page.