In this article:
Does stress cause blemishes?
What do stress blemishes look like?
How to identify stress blemishes
How to get rid of stress blemishes
How to prevent stress blemishes
It’s no secret that having blemishes can be stressful – that relationship is clear and well-established. But can the connection between stress and blemishes work the other way around? Can stress actually cause blemishes?
Well, there are studies to prove that’s actually true. Here, we have research-vetted answers on the connection between stress and blemishes and how to prevent stress breakouts from appearing.
Does stress cause blemishes?
In a word? Yes. Abundant research shows that stress can cause blemishes. While this isn’t the case for everyone, as not everyone who experiences stress will experience breakouts, it does happen to many.
So, how does stress cause blemishes? Researchers theorise that a substance in the body known as cortisol (a steroid hormone produced in excess when you’re stressed) can combine with androgens (male hormones everyone has), triggering factors within skin that can set the stage for breakouts (1).
Studies also show that cortisol affects the function of sebaceous glands and inhibits the normal synthesis of collagen in skin. Sebaceous glands secrete an oil-like substance called sebum that is intended to moisturise and help protect skin, but when these glands malfunction, they produce too much sebum, which can lead to breakouts. Another factor? The mix of fatty acids in sebum can become imbalanced, giving rise to inflammation (2).
Speaking of inflammation, stress also releases inflammatory substances that can make blemishes worse (blemishes are, after all, the result of an inflammatory condition) (3). This often leads to an increase in red, swollen breakouts and clusters of clogged pores or white bumps.
Both short-term, situational stress and chronic, ongoing stress make blemishes more severe, and it tends to be an issue that’s especially prevalent in women (4, 5). Chronic stress is far worse; in this state, your skin becomes less able to recover from breakouts, so when breakouts occur, they tend to last longer and are more likely to leave post-blemish marks.
What do stress blemishes look like?
Generally speaking, stress blemishes tend to look just like "regular" blemishes; you can't tell the difference between what is referred to as "stress-related blemishes" and any other kind of blemish by appearance only.
Some people report that their stress blemishes tend to feel itchy or have more of a clustered appearance in certain areas of the face or body, but that's more about personal experience than what research has shown to be true.
Where do stress blemishes show up? In general, stress blemishes are tied to the impact cortisol overproduction has on sebaceous gland malfunction, so you’re likely to see stress blemishes located in areas of the face that have the most sebaceous glands (such as the T-zone, i.e., the forehead, nose and chin) (6).
This of course doesn’t mean body blemishes can’t be stress-related, just that it’s more likely to occur on the face.
How to identify stress blemishes
Since stress blemishes can be tricky to pinpoint just from visual cues, good detective work is the key to figuring out if what you’re experiencing is a stress blemish.
Tracking your breakouts is key to identifying stress blemishes. Noting where they occur, what is happening in your life and your stress levels at the time can help you figure out if stress is causing your blemishes. Writing down the information in a logbook or keeping a digital record can help reduce the additional stress of trying to figure out what happened, when!
No matter what your stress blemishes look like or where they show up, what you really need to know is how to treat it.
How to get rid of stress blemishes
Aside from managing your stress better (much more on that in a moment), stress blemish treatment works the same way as any other type of blemish treatment.
Over-the-counter products designed for blemish-prone skin can go a long way toward clearing up stress blemishes. Particularly helpful are products containing gold standard blemish fighters salicylic acid and benzoyl peroxide.
These ingredients target some of the main agitators of blemishes – no matter what other issues might be playing a role in breakouts. Using them as part of a gentle skin care routine that helps minimise redness and doesn’t clog pores is always a good first step.
If following a consistent skin care routine isn’t doing enough to control your blemishes, the next step is to talk to your physician (even better, a dermatologist) about prescription anti-blemish options to complement your skin care routine. The goal is to find the right balance of effective, gentle products that work best for your blemishes—and that will take some experimenting and, possibly, medical intervention.
How to prevent stress blemishes
The best scenario, of course, is to not experience stress blemishes at all, however, sometimes that’s just not possible! It’s a good thing there are several things you can do and steps you can take to prevent stress breakouts. These steps include:
- Using an anti-redness salicylic acid exfoliant as part of your daily skin care routine to help clear pores and normalise oil flow.
- Preventively treating blemish-prone areas with a benzoyl peroxide treatment that tackles breakout-causing bacteria.
- Making sure every step of your skin care routine is free of fragrance, harsh or sensitising ingredients that lead to skin irritation and inflammation.
- Learning how to manage stress. While this is easier said than done and techniques vary greatly depending on what works for you personally, some ways to manage stress include yoga, meditation, and exercise (7, 8).
Trying to get more–and better–sleep. Again, this is much easier said than done, but steps such as creating specific rules around bedtime – including setting a consistent bedtime and unplugging from electronic devices an hour before bedtime – can help.
- Seek professional help if necessary. If the stress you are experiencing is chronic and does not improve with at-home stress-alleviating techniques, seeking the assistance of a mental health professional might be necessary to help you get your stress back under control.
With these tips in mind, you can take charge of your stress blemishes–or even see them go away entirely.
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References for this information:
- Aesthetic Cosmetology and Medicine, June 2023, pages 207-212
- Mediators of Inflammation, August 2010, pages 1-6
- Inflammation and Allergy Drug Targets, June 2014, pages 177-190
- Acta Dermatovenerologica Croatica, July 2017, pages 1,133-1,141
- The Journal of Clinical and Aesthetic Dermatology, January 2017, pages 37-46
- Cureus, April 2025, pages 1-8
- Journal of Ayuveda and Integrative Medicine, September-October 2023, ePublication
- Journal of American College Health, May 2022, pages 1,331-1,335
