“Emotional distress related to atopic dermatitis can be common, and may show up in small and big ways,” says Mona Foad, MD, a dermatologist and the founder of MONA Dermatology in Cincinnati. “You may have increased irritability, difficulty concentrating, and anxiety or embarrassment about rashes or flares.”
It can help to find strategies that help you feel more in control. These small, daily habits are just as essential for self-care as nourishing your skin, Dr. Foad says. These practices don’t replace conventional medical care, but they can boost your emotional well-being when you’re navigating AD and its effects. Here are five to consider.
1. Gentle Movement
Research suggests that moderate to severe AD often leads to reduced physical activity, due to concerns about excessive sweat affecting skin health, or workouts that exacerbate symptoms like itching and redness, says Foad.
Still, exercise can be a boon for supporting mental health when you have AD. That’s because regular physical activity can significantly improve emotional regulation and self-efficacy, or the belief in your ability to do what it takes to achieve your goals.
If you’re concerned about your skin, low-impact options such as tai chi, Pilates, or yoga can all improve flexibility, mobility, and muscle strength in addition to boosting your mood.
2. Deep Breathing
Either paired with gentle movement or done as its own practice, deep breathing can be effective at reducing stress, which is an important part of managing AD, says Tanya Evans, MD, a dermatologist at MemorialCare Saddleback Medical Center in Laguna Hills, California.
“Stress triggers the release of cortisol, a hormone that increases systemic inflammation and weakens the skin barrier,” she says. “That can worsen AD flare-ups and perpetuate a cycle of scratching and lesions. Because of that, finding ways to mitigate stress every day is important.”
Research suggests that mindful, deep, controlled breathing exercises can significantly lower cortisol, reducing stress as a result. A daily practice of deep breathing can have meaningful effects, even if done for just 5 to 10 minutes. One simple tactic is to count inhales and exhales, such as inhaling for a count of four and exhaling for a count of six, and repeating that pattern for the length of your practice.
3. A Bedtime Routine
Quality sleep is essential when you have AD — poor sleep has been linked to a higher risk of inflammation. This is problematic, as AD can flare when inflammation is high, says Dr. Evans.
There are several sleep hygiene habits that can be helpful, including creating a bedtime routine. It doesn’t need to be an extensive process, but following the same steps each night can signal to your brain that your evening wind-down has begun. A bedtime routine might include turning off electronic devices at least half an hour before sleep, dimming the lights in the bedroom, practicing deep breathing, and applying any skin care treatments or products you use to keep your symptoms at bay.
4. Journaling
Taking about 10 to 15 minutes each day to write down your thoughts and feelings can be another helpful way to reduce stress, and to recognize the impact that AD may be having on your emotional health.
Although it’s important to acknowledge any negative feelings or events, journaling can also be a chance to cultivate positive self-talk. For example, you might write about your strengths, accomplishments (big and small), and hopes for the future. This can help manage anxiety and gain a greater sense of control and balance when navigating AD treatment.
5. Healthy Snacking
Another daily habit that can be meaningful is to choose meals and snacks that feel nourishing and supportive of good health.
“Anti-inflammatory eating choices, such as a diet rich in fruits, vegetables, and omega-3 fatty acids may help reduce flares and severity in some people with atopic dermatitis,” says Shari Lipner, MD, PhD, a dermatologist at Weill Cornell Medicine and NewYork-Presbyterian in New York City.
“This approach also involves avoiding certain foods known to cause inflammation, such as sugary treats, processed meats, and sugar-sweetened beverages, which may worsen atopic dermatitis symptoms,” she says.
Research supports this; one study found a significant association between high consumption of pro-inflammatory foods and the prevalence of atopic dermatitis, while eating an anti-inflammatory diet is connected to a lower risk of atopic dermatitis.
How to Build Habits That Stick
When incorporating new habits as a way to feel more in control of your AD, it’s helpful to focus on strategies that don’t feel like you’re burdening yourself with more responsibilities, says Foad. These habits should feel like they alleviate stress, not add to it.
For that, consider bringing in one new habit for a few weeks to see if it’s a good fit, such as five minutes of deep breathing every morning. After that, you could add gentle movement like restorative yoga to your breathing practice. The point is to see what works best for you and build on that, while noticing how it may be boosting your emotional well-being.
The Takeaway
- Managing atopic dermatitis will typically require using medication, but helpful daily habits can complement your treatment plan by helping lower stress and allowing you to feel more in control.
- Healthy habits for atopic dermatitis focus on reducing stress and lowering inflammation, which may reduce the intensity and frequency of symptoms.
- To find what works best for you, play around with different options to find the ones that seem like a good fit.
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