Have you ever noticed your skin breaking out right before an exam, a work deadline, or during a tough time in life? That’s not a coincidence. Stress and acne are deeply connected — and learning how to calm your nervous system can be just as important for clear skin as eating well or using the right skincare.

How Stress Affects Gut Health

Your gut and nervous system are closely linked. When you’re stressed, your digestion slows down or speeds up, often causing constipation or diarrhea. Both can reduce nutrient absorption, overload your liver, and increase toxins in the body — all of which can fuel acne.

Stress also affects the gut microbiome by disrupting healthy bacteria, reducing digestive secretions, and impairing your ability to break down food. Over time, this can create inflammation that shows up on your skin.

Stress and Hormonal Imbalances

When you’re under pressure, your body prioritises producing cortisol (the stress hormone) instead of reproductive hormones. Because stress and reproductive hormones share the same building blocks, this shift can throw off your balance of estrogen, progesterone, and androgens (like testosterone).

These hormonal changes can directly worsen acne by increasing oil production and inflammation in the skin.

Stress Depletes Skin-Healing Nutrients

Chronic stress increases your body’s demand for nutrients. Essential vitamins and minerals, especially B vitamins and magnesium, get used up quickly. These nutrients are vital for liver detoxification, hormonal balance, and skin repair. Without them, acne may become more stubborn and harder to heal.

Cortisol, Inflammation, and Acne Breakouts

High cortisol over time doesn’t just affect your hormones — it also:

· Increases overall inflammation in the body

· Slows wound healing in acne lesions

· Weakens immune function

· Disrupts blood sugar balance and insulin sensitivity (which can trigger more breakouts)

This is why breakouts often appear worse during stressful periods.

How Stress Impacts Habits and Mindset

Stress doesn’t only change your body — it also affects how you take care of yourself:

· Reaching for processed foods instead of nutrient-dense meals

· Skipping self-care practices that keep your body balanced

· Using coping strategies like smoking, vaping, alcohol, or late nights out

· Putting off getting support for your skin

On top of that, stress can fuel skin-picking behaviours, which spread bacteria and slow down healing.

Signs Your Nervous System Needs Support

If you’re struggling with stress and acne, you may notice these signs that your nervous system is overloaded:

· Constant tension or jaw clenching

· Anxiety, worry, or racing thoughts

· Feeling like you’re always “on” or on autopilot

· Fatigue and poor sleep

· Headaches or migraines

· Struggling to relax or feel safe

· Feeling self-conscious about your skin

· Constantly checking the mirror

· A sense of never being “enough” or always pushing yourself

How to Heal Stress & Acne Naturally

The key to breaking the cycle of stress and acne is calming both your mind and body. Here’s where to start:

· Support your nervous system with practices like meditation, journaling, gentle movement, yoga, nature, acupunture, psychology, somatic work and holistic counselling/talk therapies.

· Prioritise rest and sleep, giving your body time to repair.

· Replenish nutrients with magnesium-rich foods (like leafy greens, nuts, seeds) and B vitamins (whole grains, eggs, legumes).

· Practice mindful eating — eat slowly, chew well, and avoid meals when you feel rushed or anxious.

· Seek support — working with me 1:1 can help you uncover hidden imbalances in hormones, gut health, and stress resilience.

Acne isn’t just skin-deep — and neither is stress. By nourishing your gut, balancing your hormones, and calming your nervous system, you can reduce breakouts and feel more confident in your skin. Healing acne naturally means healing your whole self — body, mind, and emotions.

To learn more about how to work with me 1:1 to clear your acne, click here.

To access my free Acne Quiz to help you find the root causes of your acne, download it here.

To access all my free acne resources to learn more about how to heal your acne, click here.

Stress and Acne: How to Reduce Stress Breakouts Naturally