Stress is an unavoidable part of life. Whether it stems from work, personal relationships or unexpected events, stress can affect both our mental and physical wellbeing. When we experience stress, our bodies release hormones including cortisol, which plays an important role in helping us respond to challenging situations.
Cortisol isn't bad. We actually need it. The issue is prolonged or chronic stress, when the body's stress response remains activated for longer than it should.
And yes, stress can show up in your skin too.
Below we look at what stress and cortisol can do to your complexion, ten natural ways to help manage stress and support healthy cortisol regulation, and how to care for your skin while you're in the thick of it.
What Cortisol Actually Does to Your Skin
Cortisol is released by the adrenal glands as part of the body's response to stress. Short-term changes in cortisol are completely normal, but prolonged psychological stress can affect several aspects of skin health.
Increased oil production
Stress can increase oil production in the skin, which may contribute to clogged pores and worsen acne in people who are already prone to breakouts.
It doesn't mean stress causes all acne. Acne is much more complicated than that. But if you've ever looked in the mirror during a particularly stressful week and wondered why your skin has decided to join in, there may be something to it.
Collagen and skin ageing
Chronic psychological stress has been associated with changes that can affect collagen and other components involved in skin structure.
That doesn't mean one stressful week suddenly gives you wrinkles! But ongoing stress is one of many lifestyle and environmental factors that may influence how our skin ages over time.
Inflammation
Stress can influence inflammatory and immune responses and may exacerbate some existing skin conditions, including acne, eczema and psoriasis.
If you have sensitive or reactive skin, you may also notice that it simply seems less tolerant when you're under pressure.
The skin barrier
This is particularly interesting for us at Hark & Zander.
Research suggests psychological stress can interfere with normal skin barrier function, including affecting hydration and water loss from the skin.
In other words, during periods of stress your skin may feel drier, more sensitive or less resilient than usual.
Ten Natural Ways to Help Manage Stress and Support Healthy Cortisol Regulation
There isn't one food, supplement or breathing exercise that simply “switches off” cortisol. Nor would we want to. Cortisol is an essential hormone.
Instead, think about supporting your body's normal stress response and giving yourself regular opportunities to rest and recover.
1. Prioritise quality sleep
Sleep and the body's stress systems are closely connected. Aim for regular, sufficient sleep and create a bedtime routine that helps you wind down.
Reducing screen time, keeping your bedroom comfortable and dark, reading or doing something quiet before bed can all help establish that routine.
2. Move your body
Regular physical activity has benefits for both physical and mental wellbeing.
That doesn't mean every session needs to be a punishing workout. Walking, swimming, gardening or whatever form of movement you actually enjoy all count.
And you're considerably more likely to keep doing something you enjoy.
3. Make space for quiet
Whether that's prayer, quiet reflection, slow breathing, reading or simply sitting somewhere peaceful for a few minutes, deliberately stepping away from the noise can help when everything feels a little overwhelming.
It doesn't need to be complicated.
Sometimes ten quiet minutes without your phone is a pretty good place to start.
4. Eat regularly and well
Rather than searching for a magical “cortisol-lowering” food, focus on a balanced diet containing plenty of fruit and vegetables, whole grains, protein and healthy fats.
And because wellbeing should still include things you genuinely enjoy, lately I've been loving dates stuffed with peanut butter, coated in melted dark chocolate and sprinkled with flaky sea salt and chopped peanuts.
Are they a medical treatment for cortisol? Absolutely not.
Are they delicious? Very much yes.
5. Stay hydrated
Your body needs adequate fluid for normal function, so keep drinking water throughout the day.
Herbal tea can also be a lovely part of slowing down if you enjoy it. Sometimes making the cup of tea and sitting down to actually drink it is half the point.
6. Connect with people you love
Connection with other people can be enormously valuable when life feels stressful.
Call someone. Meet a friend for coffee. Go for a walk together. Spend time with your family or your dog.
Sometimes the most helpful thing isn't another wellness hack. It's another person.
7. Give yourself permission to rest
Rest doesn't always have to be earned.
A warm bath, some slow stretching, sitting outside, reading a book or simply doing nothing for ten minutes can give you a deliberate break in a busy day.
Find what genuinely helps you slow down.
8. Get outside
Spending time outdoors can be a wonderfully simple circuit-breaker.
Take a walk, potter in the garden, sit outside with a book or simply get away from your screen for a while.
No elaborate wellness routine required.
9. Laugh
Watch something funny. Call the friend who always makes you laugh. Read something ridiculous.
Managing stress doesn't always need to look terribly serious.
10. Be mindful of caffeine and alcohol
Both caffeine and alcohol can affect sleep and how some people feel when they're already stressed.
You don't necessarily need to eliminate either, but pay attention to how they affect you, particularly later in the day.
Supporting Your Skin While You're Stressed
If your skin becomes more sensitive, dry or reactive during stressful periods, this probably isn't the time to throw five new actives at it.
Keep things simple and concentrate on hydration, nourishment and supporting your skin barrier.
Ingredients we particularly love include:
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Kōakaheart™ oil, naturally rich in essential fatty acids to nourish and support the skin barrier
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Aloe vera, valued for its soothing and hydrating properties
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Botanical and marine actives chosen to support hydration, comfort and skin resilience
If your skin is already feeling irritated, be careful with strong exfoliation and introducing multiple new products at once.
If you'd like a simple complete routine to start from, the Essential Daily Ritual brings together our core morning and evening skincare ritual.
At night, our Restoring Good Night Crème provides rich overnight nourishment and has a light lavender scent that makes it a lovely part of an evening wind-down.
The Power of Ritual
Your skincare routine doesn't need to lower your cortisol to give you a few quiet minutes at either end of the day.
Applying a face oil slowly and taking a minute to care for your skin can simply become a little ritual that's yours.
And sometimes that's enough.
There's a reason so many of the names and words you'll find throughout Hark & Zander speak the language of kindness. Peace, joy, patience, gentleness, goodness and, greatest of all, love.
They're beautiful qualities in any part of life, and a lovely reminder when things feel a little hectic.
Skincare can't remove the stressful things happening around us. But those few quiet minutes can be a chance to slow down, be gentle with ourselves and remember what actually matters.
Bringing It Together
Cortisol is not the enemy. It's an essential hormone and part of the body's normal response to stress.
But prolonged psychological stress can affect many aspects of our health and may also show up in our skin, from increased oiliness or flare-ups to dryness, sensitivity and changes in skin barrier function.
There isn't one magical way to “lower cortisol naturally”. The basics aren't terribly glamorous: sleep, movement, nourishing food, connection, rest and making space for some peace and quiet in a busy life.
And while you're doing that, be kind to your skin too.
Keep your routine gentle, support your skin barrier and don't feel you need to fix everything at once.
A little patience. A little gentleness. A little kindness.
Sometimes simple really is enough.
Remember too, we don’t have to be perfect, but we do need to look after ourselves.
Kirsty xx
