Glow interrupted: How stress hijacks your skin (and what you can do about it)

Let’s set the scene. You’re doing everything right. You massage your face with the care of someone handling a Renaissance sculpture. You pat in your serums like they’re liquid gold. You even sleep like a vampire to avoid pillow-face creasing. And yet… your skin sometimes still looks like it didn’t get the memo. Here’s the uncomfortable truth: there’s a chance you’re sabotaging your skin without even touching it. Not with harsh cleansers, not with the wrong moisturizer, but with something far sneakier: Stress. Because when cortisol stays high for too long, even the most mindful skincare routine can only do so much. The glow? The bounce? The smoothness? They all take a hit. So let’s talk about what cortisol really is, how it travels from your bloodstream straight onto your face, and – most importantly – what you can actually do about it.

So what’s the deal with cortisol, really?

Before we dive in: relax. This isn’t a crusade against healthy habits, your favorite serums, or the joy of feeling like a skincare chemist in your own bathroom. This is simply about showing you how one internal factor – stress – can outweigh entire shelves worth of products. Because while we often talk about hydration, ceramides, sun damage, or sleep, we rarely talk about the biochemical reality of stress hormones bathing our cells on a daily basis. Cortisol¹ is a steroid hormone produced by your adrenal glands, and it operates within a sophisticated system called the HPA axis (hypothalamus-pituitary-adrenal). This axis is your internal crisis hotline – the one your body calls whenever it senses a potential threat. Here’s how it works:

In small, normal, evolution-approved doses, cortisol is extremely helpful. With one quick release, it:

• increases glucose availability so you have the energy to act,
• sharpens focus,
• regulates blood pressure,
• temporarily boosts your ability to respond to challenges.

Cortisol is like the punctual, efficient friend who’s fantastic in emergencies… and slightly problematic when they decide to stay over for three months. Despite the villain edit cortisol often gets in wellness conversations, it’s genuinely beneficial when it behaves. Research² shows that cortisol:

• regulates inflammation, helping your body avoid overreacting to injuries or pathogens,
• supports immune responses, ensuring balance between activation and control,
• enhances memory formation, especially around emotionally relevant events,
• helps maintain homeostasis, i.e., internal balance.

In other words: cortisol isn’t “bad.” Cortisol is essential. Cortisol in excess is the actual disruptor. And chronic stress means chronic cortisol. And chronic cortisol? Well… your skin has thoughts about that.

What gets on your nerves shows on your skin

You know that feeling when life becomes a little too much? Deadlines multiplying faster than tabs in your browser. A personal issue simmering in the background. And suddenly, your skin also seems to be having… a moment. You’re not imagining it. When your body swims in cortisol day after day, your skin doesn’t just notice – it reacts fiercely. Based on research³, here’s what cortisol does to your skin:

It weakens the skin barrier

Cortisol reduces the production of lipids and slows down skin renewal. And when your barrier isn’t functioning at full capacity, everything becomes a problem:

• wind,
• heating or AC,
• products you normally tolerate,
• your own mood, somehow.

It increases inflammation

(yes, the same cortisol that normally reduces it): Chronic cortisol is like chronic overthinking: helpful in theory, damaging in practice. When it lingers too long, it disrupts the immune balance of the skin, leading to:

• redness,
• flare-ups,
• sensitivity spikes,
• worsening of acne, eczema, and rosacea.

It slows wound healing and repair

Your skin becomes a slower version of itself. Small blemishes take longer to fade. Red marks linger. Any irritation becomes a long-term tenant who refuses to move out.

It accelerates collagen breakdown

High cortisol increases enzymes that break down collagen, meaning:

• more fine lines,
• loss of firmness,
• skin that feels less bouncy and more “why am I suddenly tired-looking?” (Psst, it’s not aging – it’s stress-aging).

It increases oil production

Cortisol stimulates sebaceous glands like it’s hosting a motivational seminar. Result?

• increased shine,
• clogged pores,
• breakouts in places you thought you’d aged out of.

It disrupts hydration levels

Cortisol reduces hyaluronic acid synthesis, which means moisture retention drops. Skin feels tight, thirsty, or dehydrated no matter how much you layer.

Here’s the catch – cortisol can be sneaky

Most of us are great at spotting the obvious stressors. But here’s what we often miss: some stressors don’t roar. They whisper. And your skin hears them long before you do. There are factors that raise the skin’s stress levels every single day, slowly nudging your cortisol response, quietly irritating your skin barrier, and only revealing themselves once the damage shows up on your face. Here are a few of the most underestimated culprits – and what science knows about how they impact your skin:

Air pollution

Air⁴ is one of the most insidious, consistently underestimated skin stressors – because you don’t feel it happening. Pollution particles like PM2.5, PM10, nitrogen oxides, ozone, volatile organic compounds, and heavy metals don’t just float around in the air; they settle on your skin, interact with your natural lipids, and can even penetrate through follicles or compromised barrier areas. Once there, they trigger a wave of oxidative stress: a biological chain reaction where free radicals begin to outnumber your skin’s antioxidant defenses. This oxidative overload damages cell membranes, disrupts the lipid matrix of your barrier, and accelerates the breakdown of collagen. Studies show that pollution exposure is linked to dullness, dehydration, increased sensitivity, worsening of inflammatory conditions, pigment spots, and premature aging – not because pollution “makes your skin dirty,” but because it interferes with the skin’s communication, repair and immune processes at a molecular level. In short: if you live in a city, your skin is working overtime long before you notice anything at all.

Blue light

Blue light⁵ – the kind emitted by screens and LED lighting – doesn’t burn like UV, which is exactly why it slips under our radar. But biologically? Research points to blue light as a trigger for oxidative stress, meaning it increases the production of reactive oxygen species in skin cells. These oxygen molecules aren’t “bad,” but in excess they start interfering with mitochondrial function, protein structures and cell-to-cell communication. Blue light exposure has also been shown to disrupt circadian gene expression within the skin – the molecular clock that tells your cells when to protect and when to repair. The result? Slower regeneration at night, decreased elasticity, more visible fatigue, and in some cases, pigmentary changes (especially in deeper skin tones). The sneaky part is that blue light stress accumulates subtly and continuously – not in dramatic, sunburn-level spikes, but in tiny daily doses that wear down resilience over time.

Noise pollution

Noise⁶ is one of the most under-recognized physiological stressors – mostly because we don’t associate sound with skin. But your nervous system does. Chronic noise exposure (traffic, construction, sirens, loud environments) activates the stress response through the same pathways as psychological stress: the HPA axis. Even when you think you’ve “tuned it out,” your body hasn’t. Studies show that persistent noise elevates cortisol, increases inflammatory markers, and disrupts sleep cycles – all of which show up on your face as slower repair, heightened sensitivity, dryness, flare-ups, or that unmistakable “I am tired even when I slept” look. Noise doesn’t need your attention to affect you; your biology reacts to it automatically. And because it’s constant in many urban environments, the skin experiences it as a low-grade, unending stress signal.

Undernutrition (even the subtle, everyday kind)

Undernutrition⁷ isn’t always dramatic. It doesn’t require extreme calorie restriction or visible weight loss. Sometimes it’s simply not getting enough micronutrients, antioxidants, essential fatty acids, or proteins to match the metabolic demands of your body – especially when you’re stressed. The skin, being a rapidly renewing organ, is one of the first places to show the effects. Research highlights that nutrient deficiencies impair collagen synthesis, weaken the barrier, slow wound healing, destabilize the microbiome, and reduce the skin’s ability to regulate inflammation. When the skin lacks vitamins like A, C, E, B-complex, as well as minerals such as zinc or iron, its resilience falls sharply. Add inadequate omega-3 intake or irregular meals and cortisol stays elevated, further reducing the skin’s ability to recover. The result is a complexion that looks fragile, dehydrated, inflamed, or “lifeless” – not because your skincare isn’t working, but because your cells don’t have the raw materials they need to respond.

So what do we actually do about it?

Life gets loud. Schedules get absurd. Your brain feels fried 24/7. So when someone suggests adding more routines, the immediate reaction is usually: “When, exactly? Between what and what?” Here’s the thing: lowering cortisol doesn’t require two hours in silence wearing a linen robe. Research shows there are science-backed rituals – small, realistic, deeply human things – that support your nervous system and give your skin a break. Below are the methods science loves, explained in a way your nervous system might actually appreciate:

Meditation

Meditation⁸ literally changes your brain’s stress circuits. Consistent practice strengthens areas responsible for emotional regulation and reduces activation of the amygdala – the part of your brain constantly scanning for danger (real or imagined). Effect on cortisol? Measurable and meaningful. Your stress system learns that not every email is a threat.

Breathwork

Slow, controlled breathing⁹ alters your physiology within minutes. It activates the parasympathetic nervous system – the “rest and restore” mode – lowering heart rate, calming the HPA axis, and decreasing cortisol production. Think of it as a manual dimmer switch for your internal stress volume.

Yoga

Yoga¹⁰ combines movement, breath, and interoception (awareness of what’s happening inside your body). Research shows it improves autonomic balance, reduces inflammation markers, and stabilizes cortisol levels. Bonus: it’s basically meditation for people who can’t sit still.

Sleep

Sleep¹¹ is the original anti-stress treatment. When you sleep enough, cortisol follows its natural rhythm – high in the morning, low at night. When you don’t, cortisol peaks at all the wrong times, disrupting… everything. Your skin repairs itself at night. It’s not a metaphor. It’s biology.

Having a hobby

Doing something purely for pleasure – without productivity, goals, or monetization – lowers stress markers¹² and improves well-being. Your brain needs spaces where nothing is expected from you. Your skin benefits from this more than it benefits from most fancy creams.

Cuddling (this might be our favorite one)

Physical touch¹³ increases oxytocin, reduces cortisol, stabilizes heart rate, and calms the nervous system. Your body is wired for connection – and your skin responds to it.

Neurocosmetics

And because we’re living in a world where even your moisturizer can get a PhD, let’s talk about one more tool in your anti-cortisol toolkit: neurocosmetics¹⁴. If you’ve never heard the term, think of it this way: these are skincare products designed not only to soothe your skin, but also to soothe the way your skin feels. Literally. Neurocosmetics interact with the skin’s own sensory and neuro-immune systems – the receptors, messengers and nerve endings that react when you’re stressed, overwhelmed or emotionally drained – trying to do something revolutionary: they aim to modulate the skin’s stress response, not only its hydration levels. Your skin isn’t just a passive surface waiting for creams – it acts more like a mini emotional interface. It has its own network of sensory neurons, neuropeptides, receptors and chemical messengers that respond to what’s happening both outside and inside your body. When cortisol is high, this neuro-immune network becomes hypersensitive: redness intensifies, irritation flares up, and your skin essentially goes, “Yeah… we’re not okay.” Neurocosmetics step in by using ingredients that can:

• calm overactive nerve endings,
• reduce neurogenic inflammation (the type triggered by stress),
• support the skin’s internal communication pathways,
• promote sensations of comfort and lowered sensitivity.

A neurocosmetic serum like LAST Skin Repair Serum or Fundamental Serum cannot eliminate psychological stress, but it can modulate the cutaneous stress response and interrupt the cascade where emotional tension triggers nervous system activation and the skin begins to overreact. Think of it as a buffer: it gives your skin a moment to breathe instead of spiralling. LAST’s neuroactive complexes are proven to lower cortisol levels by up to 80% and boost β-endorphin – the skin’s own molecule associated with comfort, barrier stability and tissue regeneration – by up to four times, helping your complexion return to its natural homeostasis.

And here’s the part we rarely talk about: alongside meditation, sleep, and all the rituals that calm your nervous system, you also need to learn to recognize the silent stressors that shape your skin every single day. Your environment isn’t neutral – the air you breathe, the light you sit under, and the noise surrounding you constantly feed signals into your stress response, often long before you consciously register them.

Supporting your skin means making small, realistic shifts that lower this background load: improving the quality of the air in your home with ventilation or a purifier, spending time in nature where oxidative pressure drops and your biology can recalibrate, softening the noise around you by turning down the volume or carving out pockets of quiet, and tending to the nutritional side of stress by eating steadily and giving your skin the raw materials it needs to repair. These aren’t grand lifestyle overhauls – think of them as subtle adjustments that reduce the hidden triggers raising your cortisol levels. Because your skin doesn’t only react to your emotions; it reacts to your environment. And when you learn to notice and gently reshape that environment, your stress levels shift – and your skin feels the difference long before the mirror shows it.

Read more:

1. Cortisol, Neuroscience, Science Direct
2. Positive upshots of cortisol in everyday life; Lindsay T.Hoyt, Katharine H Zeiders, Katherine B Ehrlich, Emma K Adam; National Center for Biotechnology Information; National Library of Medicine
3. Brain-Skin Connection: Stress, Inflammation and Skin Aging; Ying Chen, John Lyga; National Center for Biotechnology Information; National Library of Medicine
4. Air pollution and skin diseases: A comprehensive evaluation of the associated mechanism; Xiaoyu Gu, Zhengrui Li, Juan Su; Ecotoxicology and Environmental SafetY, Volume 278, 15 June 2024, 116429; Science Direct
5. The two faces of blue light: From treating inflammation to causing oxidative stress in the skin; Aleksandra Werner, Anna Erkiert-Polguj, Elzbieta Budzisz; Biomedicine & Pharmacotherapy, Volume 191, October 2025, 118442; Science Direct
6. The relationship between exposure to environmental noise and risk of atopic dermatitis, asthma, and allergic rhinitis; Yongho Lee, Seunghyun Lee, Seula Park, Seong-Kyu Kang, June-Hee Lee, Dong-Wook Lee, Won-Jun Choi, Wanhyung Lee; Ecotoxicology and Environmental Safety, Volume 268, December 2023, 115677; Science Direct
7. Unveiling Skin Manifestations: Exploring Cutaneous Signs of Malnutrition in Eating Disorders; Mohit Wani, Swarupa Chakole, Suyash Agrawal, Anannya Gupta, Jay Chavada, Aniket G Pathade, Seema Yelne
8. Stress and Skin: An Overview of Mind Body Therapies as a Treatment Strategy in Dermatology; Rachel Graubard, Ariadna Perez-Sanchez, Rajani Katta; Dermatology Practical & Conceptual, 2021 Oct 1;11(4):e2021091
9. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials; Guy William Fincham, Clara Strauss,
   Jesus Montero-Marin & Kate Cavanagh; Scientific Reports volume 13, Article number: 432 (2023)
10. Breathing to younger skin: ‘reversing the molecular mechanism of skin aging with yoga’; Kavita Beri; National Center for Biotechnology Information; National Library of Medicine
11. Does poor sleep quality affect skin ageing?; P. Oyetakin-White, A. Suggs, B. Koo, M.S. Matsui, D. Yarosh, K. D. Cooper, E.D. Baron; National Center for Biotechnology Information; National Library of Medicine; 2015 Jan;40(1):17-22. doi: 10.1111/ced.12455. Epub 2014 Sep 30.
12. Hobby engagement and mental wellbeing among people aged 65 years and older in 16 countries; Hei Wan Mak, Taiji Noguchi, Jessica K. Bone, Jacques Wels, Qian Gao, Katsunori Kondo, Tami Saito & Daisy Fancourt; Nature Medicine 29, pages 2233–2240
    (2023)
13. Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity; Aljoscha Dreisoerner, Nina M. Junker, Wolff Schlotz, Julia Heimrich, Svenja Bloemeke, Beate Ditzen, Rolf van Dick; Comprehensive Psychoneuroendocrinology Volume 8, November 2021, 100091
14. Beyond beauty: Neurocosmetics, the skin-brain axis, and the future of emotionally intelligent skincare; Diala Haykal MD, Enzo Berardesca MD, Kenji Kabashima MD, PhD, Brigitte Dréno MD, PhD; Clinics in Dermatology Volume 43, Issue 4, July-August 2025, Pages 523-527
15. The influence of a walk in nature on human resting brain activity: a randomized controlled trial; Amy S. McDonnell, David L. Strayer; Scientific Reports volume 14, Article number: 27253 (2024)