Managing Psoriasis During Stressful Times: Tips to Help You Cope

Is Stress Making Your Psoriasis Worse?

You’re juggling work, family, and daily responsibilities when—bam!—a psoriasis flare-up appears right before an important event. Sound familiar?

Stress is one of the biggest triggers for psoriasis flare-ups, yet it’s often unavoidable. Whether it’s work pressure, family stress, financial worries, or even positive life changes, your body responds by releasing stress hormones that increase inflammation—making psoriasis symptoms worse.

But here’s the good news: You can’t eliminate stress, but you can manage how it affects your psoriasis. By making small changes in your routine, you can keep stress under control and prevent it from making your skin worse.

Let’s explore how stress impacts psoriasis and the best daily habits to help you cope and protect your skin.

How Stress Triggers Psoriasis Flare-Ups

Psoriasis is an autoimmune condition, meaning the immune system mistakenly attacks healthy skin cells, leading to inflammation, redness, and scaling. Stress plays a major role in worsening these symptoms by:

✔ Releasing cortisol: High stress levels increase cortisol, a hormone that triggers inflammation.
✔ Weakening the immune system: Chronic stress can disrupt immune function, making psoriasis harder to control.
✔ Triggering unhealthy habits: Stress often leads to poor sleep, emotional eating, and skipping self-care, all of which can worsen flare-ups.

The key to breaking this cycle is learning how to manage stress effectively.

10 Daily Habits to Reduce Stress and Control Psoriasis

1. Start Your Day with a Calming Morning Routine

🌅 Why It Helps: Mornings set the tone for the day. A rushed, chaotic morning can increase stress before the day even starts.

✔ Wake up 15 minutes earlier to avoid rushing.
✔ Do a short morning stretch or deep breathing exercise.
✔ Drink a glass of water before coffee to help with hydration.

💡 Pro Tip: Try a morning gratitude journal to shift your mindset to positivity and control.

2. Practice Deep Breathing Throughout the Day

🧘 Why It Helps: Deep breathing lowers cortisol levels, helping you feel calmer and more in control.

✔ Try the 4-7-8 method: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
✔ Use breathing apps like Calm or Headspace for guided exercises.
✔ Pause and breathe before reacting to stressful situations.

💡 Pro Tip: Combine deep breathing with soothing music or aromatherapy for extra relaxation.

3. Stick to a Skincare Routine (Even When You’re Busy)

🛁 Why It Helps: Stress can make you skip skincare, but consistency is key to keeping psoriasis under control.

✔ Moisturize daily to prevent dryness and cracking.
✔ Use fragrance-free products to avoid irritation.
✔ Take lukewarm showers (hot water strips moisture from the skin).

💡 Pro Tip: Apply Nopsor’s natural treatment before bed for overnight relief and smoother, calmer skin. Learn more at www.nopsor-usa.com.

4. Move Your Body (But Don’t Overdo It!)

🏃 Why It Helps: Exercise releases endorphins, which lower stress and reduce inflammation.

✔ Go for a walk or do gentle yoga to relax.
✔ Avoid high-intensity workouts that cause overheating or excessive sweating (which can worsen symptoms).
✔ Stretch before bed to help with sleep and muscle relaxation.

💡 Pro Tip: Swimming is one of the best workouts for psoriasis because water reduces skin friction and helps soothe irritation.

5. Watch Your Diet (Stress Eating Can Worsen Psoriasis)

🥗 Why It Helps: Stress can lead to sugar and junk food cravings, which increase inflammation.

✔ Eat more anti-inflammatory foods like salmon, leafy greens, and berries.
✔ Reduce processed foods, sugar, and alcohol, which can trigger flare-ups.
✔ Plan simple, nutritious meals to avoid stress eating.

💡 Pro Tip: Keep healthy snacks on hand like nuts, hummus, or Greek yogurt to prevent reaching for junk food.

6. Prioritize Quality Sleep

😴 Why It Helps: Lack of sleep = higher inflammation and worse psoriasis symptoms.

✔ Stick to a consistent sleep schedule (even on weekends).
✔ Use blackout curtains and keep your bedroom cool.
✔ Avoid screens before bed (blue light disrupts melatonin production).

💡 Pro Tip: If itching keeps you awake, apply a cooling moisturizer before bed.

7. Set Boundaries & Say No to Extra Stress

🛑 Why It Helps: Taking on too much leads to burnout and worsening psoriasis.

✔ Don’t feel guilty about saying no to extra work or social events.
✔ Set boundaries with people who add stress to your life.
✔ Take breaks during the day—even 5 minutes of quiet can help.

💡 Pro Tip: Use the "5-Second Rule"—if something stresses you out immediately, it’s a sign you should say no.

8. Get Fresh Air & Natural Light

☀ Why It Helps: Spending time outdoors boosts mood, lowers stress, and increases Vitamin D levels (which can help psoriasis).

✔ Go for a 10-minute walk outside daily.
✔ Try grounding (walking barefoot on grass or sand) for relaxation.
✔ Open windows for fresh air if you can’t go outside.

💡 Pro Tip: Even sitting by a window in natural light can boost your mood.

9. Join a Support Group (You’re Not Alone!)

💬 Why It Helps: Talking to others who understand psoriasis struggles can reduce stress and provide emotional support.

✔ Join online communities like Reddit’s r/psoriasis.
✔ Talk to close friends or a therapist about what you’re feeling.
✔ Attend psoriasis support groups in your area.

💡 Pro Tip: Knowing that you’re not alone can reduce the emotional toll of psoriasis.

10. Do Something That Makes You Happy Every Day

🎨 Why It Helps: Doing things that bring you joy lowers stress hormones and boosts positivity.

✔ Listen to music, read, or take up a hobby.
✔ Laugh more! Watch a funny show or spend time with people who make you happy.
✔ Practice gratitude—write down 3 things you’re thankful for each night.

💡 Pro Tip: Even 5 minutes of doing something you love can make a big difference.

Final Thoughts: You CAN Manage Stress & Psoriasis Together

While stress isn’t always avoidable, how you respond to it can make all the difference.

✔ Take small steps each day to manage stress.
✔ Prioritize sleep, skincare, and movement to keep flare-ups under control.
✔ Know your limits and set boundaries to protect your mental and physical health.

By creating a stress management plan that works for you, you can take control of your psoriasis and feel better, inside and out.

For natural, steroid-free psoriasis relief, explore Nopsor’s treatment, formulated with coal tar and salicylic acid to support psoriasis-prone skin. Learn more at www.nopsor-usa.com.

References

• National Psoriasis Foundation - Life with Psoriasis
  This resource discusses how stress is a common trigger for psoriasis flare-ups and offers strategies such as meditation, exercise, and seeking external support to manage stress effectively.

• Healthline - Can Stress Trigger Your Psoriasis Flares?
  This article explores the bidirectional relationship between stress and psoriasis, explaining how stress can trigger flare-ups and how psoriasis can increase stress levels. It also provides tips for stress management, including exercise and relaxation techniques.

• Mayo Clinic - Psoriasis: Diagnosis and Treatment
  The Mayo Clinic outlines the potential impact of stress on psoriasis and suggests stress-reduction techniques such as meditation, tai chi, yoga, and engaging in enjoyable activities to help reduce flare-ups and itchiness.