Psoriasis and stress: How to manage it?

Psoriasis is a skin condition characterized by the formation of scaly patches on the skin – most commonly on the knees, elbows, trunk, and scalp.

Psoriasis tends to occur in cycles, during which the condition flares up for several months and then subsides for a period (known as remission).

The course of the disease depends on the type of psoriasis, treatment, lifestyle, and triggers.

The most common triggers include:

• infections (such as strep throat or skin infections)
• skin injuries (cuts, scratches, insect bites, etc.)
• weather conditions (especially dry or cold conditions)
• certain types of medications (antimalarials, medications for high blood pressure)
• abrupt discontinuation of corticosteroids
• stress

Stress is the most common trigger of psoriasis. It's a bit of a vicious circle – stress triggers psoriasis flare-ups, which in turn cause more stress.

The most effective way to alleviate symptoms during stress-induced psoriasis flare-ups is by reducing stress. Of course, completely eliminating stress is impossible, but there are many ways to cope with it.

Maintain a healthy lifestyle

During prolonged stress, our vitamin levels may decrease, so it is important to eat a balanced diet with plenty of vegetables and fruits.

Who feels good when sleep-deprived? Poor sleep quality also contributes to stress, so make sure to get enough sleep every day (at least 8 hours).

Another great stress reducer is exercise, as it releases endorphins, also known as feel-good hormones. Regular physical activity can also improve sleep quality, which can further contribute to stress reduction.

Less intense exercises such as yoga or Pilates are suitable. However, the most important thing is to find a physical activity that you enjoy and want to engage in long-term.

Another benefit of exercise is that it can help you lose weight (if combined with dietary adjustments). Although losing weight can help you be happier with your appearance, it is about health, too – obesity is also a trigger for psoriasis.

Socialize

The fact is that we are social beings, and we need contact with other people. However, some people tend to isolate themselves during stressful periods, which is completely normal. Still, the isolation should not last for a long time, as it worsens mental health.

Keep in mind that emotional support from others is more important in coping with stress than it may initially seem. Talking to a close person (or therapist) can help you alleviate stress.

Often, just being listened to and supported by someone can help. Spending time with your loved ones and friends can also help you unwind and shift your focus onto other thoughts.

It can also help if you connect with other people who are going through what you are experiencing. Knowing that you are not alone in this life situation can also help you cope better with stress.

Try meditation and breathing exercises

A simple way to reduce stress is through meditation. Regular meditation can help you manage stressful situations and improve concentration.

It is an activity you can do anywhere since you don't need any special equipment for it. Initially, you may want to be guided through your meditation by a therapist. However, there are also meditation mobile apps available – a stress management solution that is literally at your fingertips.

Another technique for managing stress closely related to meditation is breathing exercises. Fast and shallow breathing can negatively impact your heart. Deep breathing, on the other hand, slows down the heart rate and stabilizes blood pressure.

Sometimes, just focusing on your breath can help you calm you down. You can try many different breathing techniques to find the one that suits you best – the internet is full of inspiration.

Make time for yourself

Stress often stems from not knowing your boundaries and subsequently overloading yourself with various tasks. Although it may seem that saying yes to everything is the easiest way to avoid conflicts, the result is often that you have no time left for yourself and your family. That leads to stress and the feeling of not being able to keep up.

Remember that you should always come first. If you are someone who wants to do it all and can't say no to anyone, it is time to set boundaries and learn to say no occasionally. Instead, reserve some time for yourself, your loved ones, and your hobbies.

Lighting a cigarette for relaxation may be easier than going for a run, but your skin won't thank you for it. Unhealthy ways of managing stress, such as smoking, stress eating, drinking alcohol, or using recreational drugs, can AGGRAVATE psoriasis symptoms.