How can CBT help with eczema ?

In this blog, we will take a closer look at the role of CBT in eczema symptom management and provide strategies to better manage triggers related to eczema.

Eczema is a chronic, inflammatory skin condition. Living with eczema can be very challenging. The physical impact of living with the condition can be very difficult to cope with: the constant sensation of itch, subsequent scratching, unpredictable flares, painful broken skin and disturbed sleep. People living with eczema also report the wider negative effect on their daily activities including personal relationships, work and social lives. Furthermore, the visibility of eczema can bring feelings of embarrassment, shame, low confidence and loneliness.

Emotional stress can also cause the body to release chemicals that cause inflammation, which can worsen eczema symptoms and lead to flares. Especially during the transition from childhood to adolescence, stress can commonly become a trigger of eczema symptoms.

The impact of all these difficulties on wellbeing and sense of self can be significant. This is why psychological support is essential . The gold standard in treating the stress associated with eczema is cognitive behavioural therapy (CBT).

Eczema and Stress: What’s The Relationship?

Eczema and stress have a close relationship. Whenever we experience stress, our body surges with fight or flight chemicals. Over time, this can increase the activity of the body’s immune system response causing inflammation. Eczema is strongly related to an unregulated auto-immune system in which the body reacts against itself.

This means that the body in those with eczema is excessively on alert This is what leads to the inflammation commonly seen during flare-ups of eczema. Unfortunately, stress only serves to make this even more likely.

What Is Stress?

Stress is the body’s reaction to feeling threatened or pressured. It can helpful to us in many ways and acts as a strong motivator to achieve daily goals related to work and family life. However, when we experience stress often and at high intensity, we tend to become overwhelmed. This can lead to feelings of loss of control, resulting in poor sleep, anxiety, irritability and low self-esteem.

Millions of us around the UK are experiencing high levels of stress, impacting our everyday living and health. Stress is one of the great public health challenges of our time and as we progress in technology amd other areas of life we are left with more stress than ever. Stress is a significant factor in our lives today linked to many health problems like heart disease, problems with our immune system, insomnia and digestive problems.

Physical symptoms of stress may include:

• Aches and pains.

• Chest pain or a feeling like your heart is racing.

• Exhaustion or difficulty sleeping.

• Headaches, dizziness or shaking.

• High blood pressure (hypertension).

• Muscle tension or jaw clenching.

• Stomach or digestive problems.

• Reduce Libido

• Trouble concentrating

• Irritated and anxious

The Stress-Eczema Cycle

We have covered how stress can act to trigger eczema. On the other hand eczema can leads to increased stress. This is expected as the condition goes well beyond the skin. It can impact our relationships, sleep, work, concentration and overall confidence. In fact, over 50% of people with eczema report mental health difficulties due to the condition. This is related to the eczema-stress cycle.

This process explains the two-way effects of stress and eczema. Stress leads to a worsening of our eczema due to a heightened immune system and more flare-ups. As eczema gets worse it leads to increased stress levels, and the process continues. It’s what’s known as a vicious cycle.

Breaking The Stress-Eczema Cycle using CBT

CBT is an evidence-based approach to therapy which is used by a clinical psychologists to help develop healthy ways of thinking and to develop strategies to better manage stress.

CBT is based on the idea that our thoughts, feelings, and behaviours are interconnected and can influence each other.

CBT tools are effective for managing stress because they can help you identify and change negative thought patterns that contribute to stress. Clinical Psychologists can help you identify and shift unhealthy thoughts and behaviours that reduces stress levels.

Here are some of the CBT techniques that Clinical Psychologist can help you to better manage stress:

Tool 1: Identify and Address unhealthy Thoughts

Identifying unhealthy thoughts is the first step in managing stress with CBT. Unhealthy thoughts can contribute to feelings of anxiety, worry, and stress, which can make it harder to cope with difficult situations

Tool 2: Reframing to Shift your Perspective:

Reframing is a technique used in CBT to help people change their perspective on a situation. When we’re stressed, anxious, or overwhelmed, it’s easy to focus on the negative aspects of a situation and overlook the positive. Reframing helps us look at the situation in a more positive and productive way. Here’s how to practice reframing:

Tool 3: Use Problem-Solving to Identify Source of Stress:

Problem-solving is a common CBT technique that can be particularly helpful for managing stress related to specific problems or situations. Here’s how it works:

Tool 4: Practice Relaxation Techniques:

Relaxation techniques are an important part of managing stress, and can help to calm the mind and reduce physical tension in the body. Here are some relaxation techniques that are commonly used in CBT to manage stress:

Tool 5: Set Realistic Goals for a Sense of Achievement:

Setting realistic goals is an important CBT technique for managing stress. When we set goals that are too ambitious or unrealistic, we can become overwhelmed and stressed when we don’t achieve them. Here’s how you can set realistic goals to manage stress:

How can I help?

If you are experiencing eczema related to stress and would like to receive one-to-one therapy , including help to build your own CBT-based stress management toolkit please contact me at drshariri@gmail.com.