Stress acne: 7 ways to manage breakouts related to stress
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Do you break out when you're under pressure? It could be stress acne. Learn what it is, why it flares up, and 7 simple ways to manage it for clear skin (and an even clearer mind).
You’re doing your nighttime skin routine after a long, chaotic day, and catch a glimpse of a new pimple blooming on your chin. Or maybe you woke up before a packed morning of meetings and noticed an inflamed, red breakout along your jawline (yet again). It’s like your skin got the memo that you’re overwhelmed and decided to join in. This type of acne is called stress acne, and unfortunately, it tends to show up right when you’re already running on fumes.
Even though it can feel frustrating or unfair, breakouts tied to stress are incredibly common. The same stress hormones that keep your mind racing and your body tense also send your oil glands into overdrive, making pimples pop up seemingly overnight. But there are fixes.
We’ll explain what stress acne looks like, how and why it shows up, and simple ways to care for your skin (and yourself) when stress takes over. Understanding the connection is the first step toward feeling calmer in your skin, and an easy routine when you’re stretched thin can make all the difference.
What is stress acne?
Stress acne is a flare-up of acne that’s triggered or worsened by psychological or emotional strain. If you’ve ever had breakouts appear right before a big event, during exams, or in the middle of a life transition, that’s a classic sign your skin is responding to stress.
Unlike hormonal acne, which often follows a predictable monthly cycle, stress acne can show up at any time. It also may not respond to your usual skincare routine. Most often, stress acne is tied to your circumstances — so it’ll essentially appear when pressure builds, but then calm down as life steadies.
5 symptoms of stress acne
Stress acne may not look completely different from other types of breakouts, but certain patterns can help you spot when stress is playing a role.
Common signs of stress acne include:
Breakouts appear during stressful periods: Pimples often flare right before exams, deadlines, big events, or emotionally heavy moments, but then ease up once life settles.
They cluster in familiar areas: Stress-related breakouts often show up on the forehead, cheeks, and jawline (though the chest, back, and shoulders can be affected, too).
Pimples feel more inflamed: Stress-related breakouts may be redder, more swollen, or more tender compared to your baseline acne.
Your routine suddenly feels less effective: You might notice that the skincare steps that normally keep your skin clear aren’t working as well when you’re stressed.
Certain habits make breakouts worse: When you’re overwhelmed, excess face-touching, skin-picking, or skipping parts of your skincare routine are common. But that’s also what can intensify flare-ups.
Related read: 7 physical effects of stress and how to manage them
Why does stress cause or increase acne?
The stress-skin connection all comes down to how well your body responds under pressure. When you’re stressed, your adrenal glands release stress hormones, which shift your body into alert mode. That hormonal surge disrupts the skin in several ways.
They stimulate your oil glands, which can lead to clogged pores.
They heighten inflammation throughout the body, making pimples appear redder and more swollen.
They slow down the skin’s natural healing process, so breakouts and post-acne marks take longer to fade.
On top of that, when you’re stressed, your behavior changes, too — and these changes can indirectly fuel more acne production. You might lose sleep, rely on quick comfort foods for energy, or skip steps of your skincare routine. While these shifts don’t necessarily cause acne on their own, they can add more fuel to the fire if your skin is already prone to breakouts.
How to treat and prevent stress acne: 7 tips to get calmer skin
Stress acne often improves when you approach it from both sides of the spectrum: both skincare and stress management. So, the goal is to care for your skin in gentle, consistent ways while also calming the stress that fuels the acne.
These tips are about creating small, realistic habits that fit into your actual life, and work on targeting both angles.
1. Keep your skincare simple
When you’re already stressed, the last thing you need is a complicated routine. Sticking to the basics—a gentle cleanse in the morning and evening, a lightweight moisturizer, and daily sunscreen—can do more for your skin than chasing every new product that comes out.
In fact, over-cleansing or layering too many actives like retinol or acids can actually worsen irritation. The goal is to give your skin a steady, predictable rhythm that doesn’t demand too much time or energy.
Related read: What is cortisol face (and is it real or just a TikTok trend)?
2. Create mini reset moments
Stress hormones like cortisol influence oil production and inflammation in your skin, but finding tiny resets throughout the day can help you calm down.
Try one or two minutes of slow breathing before a meeting, stepping outside between tasks, or lying down with your eyes closed after work. These brief pauses signal safety to your body, which can soften your stress response.
💙 Slow your stress response down in less than three minutes with the Emergency Calm meditation in the Calm app.
3. Prioritize rest where you can
Breakouts often feel more stubborn when you’re short on sleep because your skin repairs itself most at night. While it may not be possible to get a full night of perfect sleep all the time (and it’s especially more difficult during stressful periods), even small adjustments can make a difference.
Maybe that looks like dimming your lights earlier, cutting back on late-night scrolling, or keeping a regular wake-up time so that your body finds its rhythm. Even adding 30 extra minutes of rest can help.
💙 Fall asleep fast with one of Calm’s relaxing Sleep Stories like Crossing Ireland by Train with Cillian Murphy.
4. Notice your hands
Many people subconsciously touch or pick at their skin when they’re stressed, which can inflame breakouts and leave scars.
One way to interrupt the cycle? Notice the moments when you’re most likely to touch your face — for instance, at your desk, while watching TV, or while problem-solving at work. When you feel the urge coming on, do something else. Keep a small object nearby to fidget with, use pimple patches as a barrier, or sit on your hands. It can all make a difference.
5. Move your body in ways that feel good
Exercise can help regulate stress hormones, improve circulation, and support a more balanced nervous system — all of which can benefit your skin. The key is consistency, so choose what feels good.
If the gym overwhelms you, think smaller. Stretch in the morning, walk around the block after lunch, or put on a song and dance in your kitchen while you prep dinner. If you get a more strenuous workout in, don’t forget to rinse the sweat off your skin and change into clean clothes. This helps prevent clogged pores, so your movement feels supportive instead of stressful.
💙 Mindful movement breaks like Softening Anxiety with Mel Mah in the Calm app can help calm your nervous system.
6. Be mindful of small daily food choices
Stress can nudge you toward habits like extra caffeine, sugary snacks, or skipping meals, which can make your energy (and sometimes your skin) very sporadic.
If you really need them, try balancing comfort foods with grounding options like protein, fiber-rich carbs, and water. Even small shifts like adding a handful of veggies to your takeout or swapping one soda a week for water will give your body steadier fuel, which can then help reduce the hormone swings that worsen breakouts.
Related read: How mindful eating can boost your mental and physical health
7. Ask for support if you need it
Sometimes, stress acne doesn’t budge, no matter what you try. In those cases, talking to a dermatologist can open the door to stronger treatments you can’t get over the counter.
In addition, reaching out to a therapist or counselor can help you tackle the stress that fuels flare-ups, and that two-one punch is often the best antidote. Combining skin support with emotional support can make a big difference.
Stress acne FAQs
How do I know if my acne is caused by stress?
Timing is what separates stress acne from the other types. If you notice your skin flares during high-pressure moments (like right before a big presentation, during finals, or after a rough week at work), and then gradually eases once the stress passes, that’s a strong clue that your acne is caused by stress.
Another way to determine if your acne is stress-related is by keeping a simple journal documenting your stress levels and breakouts for a month. You might see patterns where they overlap. A dermatologist can also help.
Are there different types of stress acne?
While stress acne doesn’t look different from other types of acne, the form your acne takes could vary. Most often, stress breakouts show up as inflammatory lesions, like red bumps, pustules, or deeper cysts that feel tender to the touch.
In some people, stress also worsens non-inflammatory breakouts (like blackheads and whiteheads) because when stress hormones are high, you produce more oil, which can clog pores. The exact presentation varies from person to person, but inflammation is usually more noticeable in stress-driven acne.
Where does stress acne usually show up?
Most often, stress acne shows up on the face, particularly the forehead, cheeks, and jawline. These areas have a higher concentration of sebaceous (oil) glands, so they’re more reactive when cortisol levels are high.
Some people also experience stress-related breakouts on the chest, back, or shoulders, because sweat, friction, and oil can mix with stress-related changes in the skin. If you tend to break out in the same spots when your stress levels rise, that’s another clue.
Can stress acne be treated with over-the-counter products?
Yes, many stress-related breakouts respond well to consistent use of over-the-counter products. Look for ingredients like salicylic acid, benzoyl peroxide, and adapalene to target clogged pores, reduce inflammation, and prevent new lesions from forming.
But the key lies in patience and routine: It usually takes 6–8 weeks of steadily using these products before you see meaningful improvement. Also, it’s important to note that many over-the-counter options may not completely clear severe cystic acne. But they’re most definitely a strong starting point, especially when paired with stress management techniques like better sleep or short relaxation breaks.
How is stress acne different from hormonal acne?
Hormonal acne typically follows a more predictable rhythm than stress acne: It often flares around the menstrual cycle and concentrates along the chin and jawline. On the other hand, stress acne can appear at any time, in different areas of the face, and doesn’t necessarily line up with monthly hormonal shifts.
The two can overlap, though. Stress can make hormonally driven acne worse, which is why breakouts sometimes feel more intense during already vulnerable times of your cycle. Understanding whether your breakouts are primarily cyclical, situational, or both can help guide treatment under a dermatologist if need be.
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