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Is Chronic Stress or Trauma Playing a Role in Your Eczema?
By Rachel Lucke, MS, CNS, LDN and Diane Angela Fong, ND
In our journey toward optimal health, the link between our mental and physical well-being is increasingly recognized as pivotal. Nowhere is this connection more evident than in the intricate relationship between our minds and our skin. Skin, our body's largest organ and primary interface with the world, often reflects the internal state of our mental and emotional health.
Among the myriad ways in which our mental well-being influences our physical health, the impact on skin conditions like eczema stands out starkly. Stress, anxiety, and unresolved trauma have been shown to exacerbate or even trigger flare-ups of skin disorders. Understanding the mechanisms behind this mind-skin connection not only sheds light on the complexities of dermatological health but also opens avenues for more holistic approaches to treatment and prevention.
This blog explores how stress, trauma, and emotional states contribute to the onset and aggravation of eczema and other skin conditions. Delving into scientific insights and practical strategies, we uncover the profound implications of mental health on skin health and offer actionable steps to foster a harmonious balance between mind and skin.
Chronic Stress & Pregnenolone Steal
When we experience stress, our bodies initiate a cascade of hormonal responses, primarily driven by the hypothalamic-pituitary-adrenal (HPA) axis. This axis releases cortisol and other stress hormones, which are crucial for managing short-term stressors but can become detrimental when stress is chronic.
Chronic stress leads to sustained elevation of cortisol levels, which can suppress the immune system and impair the skin's barrier function. This disruption allows allergens and microbes to penetrate more easily, triggering or exacerbating inflammatory skin conditions like eczema.
Moreover, prolonged stress can lead to a phenomenon known as pregnenolone steal. Pregnenolone is a precursor hormone that serves as a building block for various hormones, including cortisol and sex hormones like estrogen and testosterone. During periods of chronic stress, the body prioritizes cortisol production over other hormones, diverting pregnenolone away from synthesizing hormones that support immune function and skin health. This imbalance can further exacerbate inflammation and compromise skin integrity.
Address Stress & Trauma to Heal
Techniques such as mindfulness meditation, yoga, and cognitive-behavioral therapy have been shown to reduce stress levels and improve overall well-being, which can in turn positively impact skin health. Taking care of our mental health is not just about managing stress; it's about cultivating resilience and finding balance in our lives. This involves lifestyle changes such as regular exercise, adequate sleep, and healthy nutrition, all of which support both mental and physical health. Building a strong support network and seeking professional help when needed are also vital steps in managing stress and emotional well-being.
Daily CleanMIND Practices
Managing stress and improving mental health are vital aspects of overall well-being, and several techniques can effectively support this endeavor.
Journaling
Keeping a journal provides a private space to express thoughts, emotions, and reflections. By jotting down worries, concerns, as well as positive experiences, individuals can gain clarity and perspective on their feelings. Writing about stressful events or challenging emotions can help process and release pent-up tension. Additionally, journaling about gratitude or achievements can foster a sense of positivity and appreciation, promoting overall mental well-being.
Breathing
Deep breathing exercises, such as diaphragmatic breathing or mindful breathing, are powerful tools for reducing stress and promoting relaxation. By focusing on slow, deep breaths that expand the belly, you activate the body’s relaxation response. If you are having a hard time slowing down your breath, you can try the 4-7-8 breath. To practice, inhale quietly through the nose for a count of 4, hold the breath for a count of 7, and exhale audibly through the mouth for a count of 8. This rhythmic breathing pattern slows the heart rate and induces a deep sense of relaxation, making it effective during stressful moments or as part of a bedtime routine. This technique can be practiced anywhere, providing an instant calming effect during stressful moments. Regular practice of deep breathing exercises also enhances oxygen flow to the brain, improving clarity of mind and reducing anxiety levels over time.
Walking
Physical activity, particularly walking in nature or a serene environment, offers dual benefits for mental health. Exercise releases endorphins, natural mood-lifters that combat stress and anxiety. Moreover, walking outdoors amidst greenery or natural landscapes can reduce rumination and improve mood. The rhythmic motion of walking and exposure to natural light can also enhance relaxation and promote a sense of well-being.
Reframing
Reframing involves consciously changing the way we perceive and interpret stressful situations. Instead of viewing challenges as insurmountable obstacles, you can reframe them as opportunities for growth or learning. This cognitive strategy helps reduce negative thinking patterns and empowers you to approach difficulties with a more positive mindset. Reframing also encourages resilience by focusing on solutions and adaptive responses rather than dwelling on problems.
Meditation
Meditation practices, such as mindfulness meditation or guided meditation, cultivate present-moment awareness and inner calm. Through regular meditation, you learn to observe your thoughts without judgment, reducing stress and promoting emotional balance. Meditation techniques often include focusing on the breath, body scan exercises, or repeating calming mantras. Over time, meditation enhances emotional regulation skills, improves concentration, and fosters a greater sense of overall well-being.
Vagus Nerve Stimulation
The vagus nerve, also known as the wandering nerve, is the longest cranial nerve that connects the brain to various organs in the body, including the heart, lungs, and digestive system. It is a major player in the parasympathetic nervous system, often referred to as the "rest and digest" system.
Relaxing the vagus nerve is instrumental in promoting relaxation, reducing stress, and supporting overall well-being. When activated, the vagus nerve releases acetylcholine, a neurotransmitter that induces a state of calm and counters the effects of the sympathetic nervous system, responsible for the "fight or flight" response.
Practical Recommendations for Stimulating the Vagus Nerve
Stand on One Foot: Engaging in simple balance exercises, like standing on one foot, stimulates the vagus nerve and promotes overall nervous system health.
Dip Your Face into Cool or Cold Water: Submerging your face in cool or cold water activates the mammalian diving reflex, which, in turn, stimulates the vagus nerve. Try this once or twice daily for 10-20 seconds.
Gargle for 2 Minutes: Gargling, especially for extended periods, activates the muscles at the back of the throat connected to the vagus nerve. Make it a habit to gargle for 2 minutes, 2-3 times per day.
Drink Hot Water with Celtic Sea Salt: A morning ritual of drinking hot water with a teaspoon of Celtic Sea Salt supports adrenal function, indirectly influencing the vagus nerve and promoting relaxation.
Listen to Beautiful Music: Music has a profound impact on the vagus nerve. Choose calming and beautiful music to stimulate relaxation responses.
Laugh: Laughter is a natural way to activate the vagus nerve. Engage in activities that bring joy and laughter into your life.
Forgiveness Exercise: Practicing forgiveness, both towards oneself and others, is a powerful emotional tool that positively influences the vagus nerve.
Nostalgia - Happy Memories: Reflecting on happy memories and experiences activates positive emotions that, in turn, stimulate the vagus nerve.
Walk Outside in the Sun: Exposure to sunlight and a daily walk can positively impact the vagus nerve. Aim for 10,000 steps daily.
Binaural Beats Programs: Explore binaural beats programs with headphones, such as those available on apps like Mindsoul, to entrain your brainwaves and promote relaxation.
Meditation and Yoga: Dedicate at least one hour per week (ideally divided into daily minutes) to meditation and yoga, both of which have proven benefits for vagal tone.
Embrace More Sleep: Prioritize sufficient sleep, and consider incorporating naps when needed, to support overall nervous system health.
Consider Acupuncture: Acupuncture, particularly targeting the ST36 acupuncture point associated with vagus nerve function, can be a valuable option for promoting motility and gut healing.
Deep Breathing: Incorporate deep breathing exercises for 2 minutes, 2-3 times per day, to enhance vagal tone and induce relaxation.
Incorporate these practices into your daily life, and let the gentle influence of the vagus nerve guide you towards a more relaxed and harmonious life
Digging Deeper: Uncovering Traumas and Releasing Emotional Baggage
Understanding our trauma responses and the triggers that affect us is essential in managing our overall well-being, especially when it comes to skin health. Many of us carry emotional baggage and unresolved traumas that manifest physically, often exacerbating skin conditions like eczema. By delving into these deeper layers of our psyche, we can uncover the roots of our stressors and begin to heal holistically.
Body Scan Meditation
A body scan meditation is a powerful tool for reconnecting with our bodies and identifying areas of tension or discomfort. This practice involves systematically focusing attention on different parts of the body, from head to toe, observing sensations without judgment. Through this mindfulness practice, we can release physical and emotional tension stored in the body, promoting relaxation and reducing stress levels that contribute to skin inflammation.
Blue Sky Meditation
The blue sky meditation metaphorically invites us to recognize our thoughts and emotions as passing clouds in the vastness of our mind, with the clear blue sky representing our inherent peace and clarity. This meditation fosters a sense of detachment from negative thoughts and emotions, allowing us to gain perspective and cultivate inner calm. By practicing the blue sky meditation regularly, we can reduce emotional reactivity and mitigate triggers that impact our skin health.
Positive Placebo Meditations
Positive placebo meditations harness the power of belief and expectation in healing. By visualizing positive outcomes and affirming our body's innate ability to heal, we can activate the mind's healing mechanisms. This practice not only enhances our psychological resilience but also supports physiological processes that promote skin health. Through consistent positive placebo meditations, we can reprogram our subconscious mind to support our healing journey.
Emotional Freedom Technique (EFT)
EFT, or tapping therapy, combines elements of traditional Chinese medicine with modern psychology to address emotional and physical issues. By tapping on specific meridian points on the body while verbalizing affirmations or acknowledging negative emotions, EFT can release energetic blocks and reduce stress levels. This technique has been shown to alleviate symptoms of anxiety, trauma, and chronic pain, offering a holistic approach to managing triggers and supporting skin healing.
The CleanMIND Protocol
Dr. Fong developed the CleanMIND Protocol in response to the challenges faced by her chronic disease patients. Many of these individuals reached a plateau in their healing journey, often due to underlying stress and buried traumas that kept them in a perpetual "fight-or-flight" mode. In such a heightened state of stress, the body's natural healing processes are compromised.
Drawing from her own experiences with therapies like Emotional Freedom Technique, Emotion Code, EMDR, and Sound Therapy, Dr. Fong integrated elements of these approaches into a cohesive method. The resulting CleanMIND Protocol proved remarkably effective in helping patients break through barriers to healing. Similar to detoxifying the body, this protocol focuses on clearing the mind of accumulated traumas and triggers that hinder emotional and physical well-being.
Once you learn this method, you will be able to utilize the four steps on your own so that you will have the tools needed to release new traumas that may occur in your life. This method has been life-changing for so many! The four steps of the CleanMIND Protocol are:
Identify the Trauma, Triggers, & Defense Mechanisms: Begin by recognizing trapped emotions, traumas, and defense mechanisms, akin to a child learning to avoid a hot stove after a burn. Identifying these root causes is crucial for addressing mental and physical imbalances.
Sound Therapy: Focus on a specific traumatic memory uncovered in Step 1 while engaging in therapeutic sound techniques. This step facilitates the processing of trauma, making connections, and transforming the emotional response to events.
Reprocess: Discuss memories, thoughts, or feelings that arise after sound therapy. Delve into your subconscious "library" to reprocess the initial trauma, analogous to unpacking and cleaning up heavy emotional baggage without the weight.
Release: Mentally and physically release trapped emotions. Forgiveness plays a key role, often directed towards the person blamed for the trauma. Bodywork and breath techniques aid in the final release of emotions from the body.
To find out more about the Cleanbody CleanMIND Protocol and how to book a CleanMIND session with Dr. Fong, click here.
Seek Professional Guidance
Consulting with our team can provide personalized guidance and support on your journey to better lifestyle choices. Our team at Cleanbody offers one-on-one consultations with Dr. Fong and Cleanbody Nutritionists to assess your individual needs, develop tailored nutrition plans, and address any underlying health issues contributing to poor nutrition. Attend Dr. Fong's next live Q&A session every Wednesday to ask questions, or schedule a consultation to start your journey towards optimal health.
The mind-skin connection underscores the importance of treating our bodies as integrated systems where mental health plays a crucial role in physical well-being. By acknowledging and addressing the impact of stress, trauma, and other emotional factors on our skin, we can take proactive steps towards better health outcomes. Whether you're dealing with eczema or simply striving for overall wellness, nurturing mental and emotional health is a foundational aspect of achieving lasting vitality and skin radiance.
Patient Testimonial: Addressing Stress & Trauma to Heal Eczema
Watch as one of our patients shares her journey and insights into how addressing mental health and trauma played a crucial role in her skin healing process. Discover firsthand the profound impact of the mind-skin connection and how holistic approaches can support comprehensive well-being.
Questions?
We are going live to discuss this topic on Wednesday, July 17th at 1:00 PM PST! Watch the live or check out the replay here:
About the Authors:
Dr. Diane Angela Fong, ND, is the CEO and founder of Cleanbody, a wellness company dedicated to treating and preventing chronic disease. She is the creator of the Cleanbody Method, which follows a three-step process: Evaluate (digging into the root causes of chronic disease using lab testing and other evaluation tools), Optimize (enhancing health foundations by addressing nutrition, lifestyle, and toxic exposures), and Support (optimizing organ functions through healing protocols).
Rachel Lucke, MS, CNS, LDN is a Cleanbody Practitioner and Nutritionist specializing in meeting people in their healthy journeys by digging into the root causes of various chronic diseases and conditions. Through the use of healthy food along with aspects of the natural world around us (sunshine, nature, clean water, stress management, relationships, etc), she helps to empower her clients to take charge of their own health and trust their bodies to thrive and heal.
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