This is Present Tense, a series focused on mindfulness tailored for busy individuals (essentially, all of us). Whether you’re at work, taking a walk, or spending time with loved ones, mindfulness can help you stay engaged and present, regardless of the situation.
When you gaze into the mirror, what do you see?
Is it your radiant, vibrant self reflecting back, or do you notice your perceived imperfections and flaws? Whatever your response, the truth is that no amount of skincare products—whether it be moisturizer, toner, or serum—can fundamentally change that perception.
While a breakout or a dark spot might alter how you see yourself temporarily, your deeper self-image stems from something more profound within.
That said, your skin often serves as a reflection of what’s happening beneath the surface.
With mindful awareness and compassionate self-care, you can access the mind-body connection that governs the interplay between your inner self and your skin.
The Science of the Mind-Skin Connection
The link between your mind, emotions, and skin health isn’t merely anecdotal; there is robust scientific evidence backing this connection.
For example, a 2016 study found that higher levels of mindfulness were correlated with reduced psychological distress and an improved quality of life in dermatology patients. Among the 120 adults involved in the study, 33.4% experienced clinically significant social anxiety.
Researchers noted that those with lower present-moment awareness were more likely to experience “skin shame,” and they suggested that mindfulness interventions could benefit people struggling with psychological distress due to visible skin conditions.
In another 2016 study, stress hormones like cortisol and corticosterone were found to significantly impact skin health, influencing factors such as:
- Cell regeneration
- Wound healing
- Inflammation
- Skin aging
A 2013 study revealed that 85% of dermatology patients recognized managing psychological distress as a major part of coping with their skin condition.
Older research from 2007 indicated that about 30% of dermatology patients exhibited symptoms of psychological issues, though it’s often challenging to distinguish whether these arise primarily from the skin condition or from psychological factors.
Wound Healing and Mindfulness
Mindfulness not only affects visible skin conditions but has also been linked to improved wound healing. In a small 2018 study involving 49 adults, participants who underwent an 8-week Mindfulness-Based Stress Reduction (MBSR) program experienced greater reductions in skin permeability and lower levels of interleukin (IL)-8 and placental growth factor compared to a control group. These findings suggest that mindfulness may positively influence the initial stages of wound healing, though further research is needed.
Psoriasis and Mental Health
A 2019 review of 24 clinical trials and three case studies involving 1,522 individuals with psoriasis highlighted the intricate cause-and-effect relationship between psoriasis and psychological factors. Researchers found that psychological stress can both exacerbate and result from psoriasis.
Interventions that showed promise for managing psoriasis included:
- Cognitive Behavioral Therapy (CBT)
- Mindfulness-based therapies
- Motivational interviewing
- Educational and interdisciplinary approaches
A 2020 review underscored a strong link between psoriasis, depression, and low self-esteem. In a study referenced in the review, involving 127 psoriasis patients, 9.7% expressed suicidal ideation, while 5.5% contemplated suicide.
Older research from 2010 indicated that daily stressors can affect cortisol levels, thus influencing psoriasis symptoms. Similarly, a 2016 study noted that stress triggers inflammatory and sympathetic nervous system responses that worsen psoriasis symptoms. Over 50% of people with psoriasis also report sleep disturbances, which can compound stress.
Eczema and Stress: A Closer Look
Eczema, or atopic dermatitis (AD), is another skin condition that can be significantly impacted by stress.
Research conducted in 2021 found that many individuals with atopic dermatitis experience intense itching paired with anxiety about itching, a phenomenon referred to as “itch catastrophizing.” In a study involving 155 people with AD who underwent treatment at a rehabilitation center, three mindfulness practices were associated with reduced levels of itch catastrophizing:
- Acting with awareness
- Maintaining a non-judgmental and accepting mindset
- Cultivating a non-reactive orientation
The study’s authors concluded that psychological interventions promoting awareness may help buffer against itch catastrophizing, potentially reducing itch severity in people with AD.
Additional research from 2021 highlighted that social deprivation and stress exacerbate atopic eczema symptoms, along with other factors like air pollution and climate change. A 2018 literature review even suggested a connection between maternal stress and an increased risk of eczema in their children.
Another smaller study from 2021, focusing on 31 people with eczema, revealed that:
- 22.6% experienced mild depressive symptoms
- 16% had mild to moderate depressive symptoms
- 38.7% reported moderate to severe depressive symptoms
- 22.6% exhibited severe depressive symptoms
Participants also reported challenges such as:
- Sleep disorders
- Indecisiveness
- Low self-esteem
- Self-criticism
Taking a Holistic Approach to Skin Care
There is substantial evidence supporting the link between skin health, stress, and mental well-being. But how can this knowledge be used to promote healthier skin?
Ayurvedic expert Katie Silcox, founder of Shakti School and author of Healthy, Happy, Sexy: Ayurveda Wisdom for Modern Women, emphasizes that skin serves as a reflection of our internal state. “In Ayurveda, skin is seen as a boundary and a screen on which our emotions are displayed,” Silcox notes. “By shifting our mindset and embracing mindfulness, skin health can see significant improvement.”
Dr. Charles Tabone, a naturopathic physician from Pause Studio, concurs. “Skin is a key concern for many as it reflects outwardly what might be out of balance internally,” he explains. He emphasizes that changes in skin health can signal internal imbalances.
Silcox highlights that as the body’s largest organ and first barrier against toxins and environmental pollutants, the skin often mirrors the body’s internal state. Stress, unconscious emotions, and day-to-day stressors can manifest through the skin.
For example, Dr. Tabone explains that stress, lack of sleep, or a weakened immune system may trigger cold sore outbreaks. Skin dryness might indicate dehydration or a deficiency in healthy fats. Acne could signal food sensitivities or microbial imbalances on the skin, while poor wound healing might point to a lack of essential nutrients.
“Skin is often a report card reflecting how our bodies cope with life’s challenges,” Dr. Tabone says. “Internal balance can result in radiant, healthy skin.”
The Gut-Skin Connection
Both Ayurvedic expert Katie Silcox and naturopathic doctor Charles Tabone believe there is a strong connection between the health of your gut and the condition of your skin.
“The skin is a reflection of the digestive system’s integrity,” says Tabone. “By healing the gut, systemic inflammation can be reduced significantly, promoting healthier skin.”
Silcox adds that the skin can indicate the level of toxins in our blood and plasma. “Imbalances seen on the skin can be useful signs that our digestive system and dietary habits need attention,” she explains.
This connection is supported by scientific research. A 2021 study found that skin diseases can cause alterations in both the gut and skin microbiome. An imbalance in either microbiome is linked to immune system disturbances, which can contribute to skin diseases such as:
- Atopic dermatitis
- Psoriasis
- Acne vulgaris
- Dandruff
- Skin cancer
A 2020 study highlighted a significant association between changes in gut microbial composition and psoriasis, although the authors emphasized the need for more large-scale studies to better understand this relationship.
Moreover, a 2019 review noted that stress and emotional disturbances such as depression and anxiety can exacerbate acne by disrupting the gut microbiota and increasing intestinal permeability. This, in turn, may lead to skin inflammation.
Listening to Your Skin
Want to better understand and care for your skin? Silcox and Tabone recommend focusing on key areas:
- Mindful skincare practices
- Eliminating toxins
- Managing stress
- Getting high-quality sleep
- Consuming foods that support both the gut and skin
- Balancing sun exposure with proper sun protection
- Staying hydrated
By nurturing your gut health, managing stress, and adopting holistic skincare practices, you can improve both your skin’s appearance and overall well-being.
Mindful Skin Care
For her skincare routine, Katie Silcox prefers to keep it simple and toxin-free. Her four-step regimen includes:
- Daily Cleanser: A toxin-free cleanser with ingredients like aloe vera, chamomile, rose, and calendula.
- Natural Serum: An oil-based serum made from organic sunflower and coconut oils.
- Exfoliation: A sugar-based exfoliant used twice a week.
- Clay Mask: A natural clay mask to draw out deeper toxins as needed.
Silcox approaches skincare with gratitude and mindfulness, appreciating her skin for enduring life’s challenges. She emphasizes maintaining realistic expectations, acknowledging that aging and change are inevitable parts of life, while still caring for the skin with compassion.
Dr. Charles Tabone takes a holistic approach to skincare, viewing blemishes as indicators of potential food sensitivities, dehydration, or stress. He recommends dry brushing to promote blood flow and lymphatic drainage.
Toxin Elimination
Tabone highlights that the skin plays a major role in detoxification. Reducing exposure to toxins and promoting healthy liver function can lead to healthier skin. His skincare approach focuses on maintaining a healthy skin barrier and microbiome by using gentle, natural products. Tabone advises against putting anything on your skin that you wouldn’t eat and avoids overusing soaps.
Silcox warns against excessive alcohol consumption due to its dehydrating effects and potential impact on liver health.
Stress Reduction
Stress can manifest on the skin through reactions like sweating, blushing, rashes, or dryness. Silcox encourages processing emotions through mindful pausing, which can prevent stress from showing up on the skin. Tabone notes that heightened emotional states can overwhelm detoxification pathways, increasing inflammation.
Mindfulness practices, including meditation, can help reduce stress. Tabone enjoys meditating in an infrared sauna to stay present, but emphasizes that any skincare routine can be turned into a mindfulness practice.
Quality Sleep
High-quality sleep—often referred to as “beauty sleep”—is vital for skin health. Tabone emphasizes getting seven or more hours of uninterrupted sleep to reduce stress and support skin repair.
Diet for Skin Health
Silcox focuses on anti-inflammatory foods to support skin health, including:
- Cilantro, cumin, coriander, and fennel
- Mung beans and basmati rice
- Lean, grass-fed proteins
- Blueberries, cucumbers, coconut oil, green tea, mint, and aloe vera
Tabone emphasizes healthy fats and fat-soluble vitamins for skin integrity. He advocates for consuming whole animal parts, including organs and bones, to provide essential nutrients for optimal skin function.
Sun Exposure and Protection
While Tabone values early and late day sun exposure for its benefits, he stresses the importance of protecting the skin with sunscreen (SPF 30 or greater) and sun-protective clothing.
Hydration
Staying hydrated is crucial for healthy skin. Tabone consumes purified water enriched with trace minerals to promote cellular hydration. Even if enriched water isn’t available, drinking ample water is essential.
Key Takeaway
According to Tabone, you don’t need the latest gadgets or supplements to achieve optimal skin health. The key lies in balancing diet, movement, rest, and community. Silcox sums it up with a simple piece of advice: “Chill out.”
