From Flare-Ups to Calm: Managing Common Eczema Triggers

Eczema, or atopic dermatitis, is a chronic skin condition that causes inflammation, redness, itching, and irritation. For many, including me, it feels like an unpredictable cycle of flare-ups and remission. But the good news is that with the right knowledge and tools, you can reduce the frequency and intensity of eczema flare-ups and improve your skin health - just like I have.

This guide explores the most common eczema triggers and offers evidence-based, practical strategies to help you manage them — moving you from flare-ups to calm.

What is Eczema?

Eczema is a term used to describe a group of inflammatory skin conditions. The most common form is atopic dermatitis, which often begins in childhood but can affect people of all ages.

Key symptoms include:

• Dry, itchy, and sensitive skin

• Red or inflamed patches

• Oozing or crusting

• Thickened, leathery skin in chronic cases

  
  

Eczema is not contagious, but it is often long-lasting and can be triggered by a wide range of internal and external factors.

Understanding the Root Causes

While eczema can be genetic, environmental triggers often spark flare-ups. People with eczema tend to have a compromised skin barrier, making it easier for irritants and allergens to penetrate and cause inflammation. Stress, allergens, climate, food, and even your emotional state can influence the severity of symptoms.

Common Eczema Triggers and How to Manage Them

1. Irritants in Everyday Products

Irritants are substances that directly damage the skin barrier and trigger inflammation. For those of us with eczema we have a compromised skin barrier function and heightened immune reactivity, making their skin much more sensitive to common substances. Things that might not bother others can cause significant irritation, redness, and itching for those with eczema. Even products marketed as "gentle" can contain ingredients that trigger reactions in eczema-prone skin.

Common irritants include:

• Soaps and detergents

• Bubble baths and body washes

• Household cleaning products

• Wool and synthetic fabrics

• Fragrances and dyes in cosmetics or laundry products

How to manage:

• Switch to fragrance-free and dye-free products

• Use mild, soap-free cleansers (look for non-foaming formulas)

• Wear gloves while doing household chores

• Pat skin dry after washing and immediately moisturise

• Look for common irritants like sulfates, fragrances, formaldehyde-releasing preservatives, methylisothiazolinone (MIT), cocamidopropyl betaine, propylene glycol, parabens, and lanolin.

“My eczema used to flare the day after I washed my hair — turns out it was my shampoo. I switched to a shampoo without sulphates and the difference was huge.”

2. Allergens

Unlike irritants, allergens trigger a more complex immune system response. When someone with eczema encounters an allergen, their body produces antibodies that recognise the substance as harmful, even though it's harmless to most people. This immune reaction leads to inflammation, itching, and the characteristic red patches of eczema.

For people with atopic dermatitis, this immune response is often overactive and can be triggered by substances in their environment or diet. Each person may have unique allergen sensitivities, making identification and management crucial to controlling flare-ups.

Common environmental allergens:

• Pollen

• Dust mites

• Mold

• Pet dander

How to manage:

• Use air purifiers and HEPA filters

• Vacuum regularly using a vacuum with a HEPA filter

• Wash bedding weekly in hot water

• Keep pets out of bedrooms

• Monitor pollen counts and stay indoors on high-pollen days

Some individuals are also sensitive to food allergens such as:

• Dairy

• Eggs

• Soy

• Wheat

• Nuts

If you suspect food triggers:

• Keep a food diary

• Consult an allergist or immunologist for testing

• Eliminate suspected foods (with professional supervision)

"Over a few months of food eliminations, I found out that both soy and fried foods were triggering my eczema. I now avoid those and my skin flares much less."

3. Climate and Temperature Changes

Both hot and cold environments can significantly impact eczema severity. Extreme temperatures disrupt the skin's natural barrier function in different ways:

• Cold, dry air pulls moisture from the skin, leaving it dehydrated and more susceptible to cracking and inflammation. Winter heating systems further reduce indoor humidity, exacerbating this effect.

• Hot, humid conditions trigger sweating, which contains salt and other compounds that can irritate eczema-prone skin when left on the surface. Heat can also increase blood flow to the skin, intensifying itching sensations and the urge to scratch.

• Rapid temperature changes (like moving from air-conditioned spaces to hot outdoors) can trigger vasodilation and increased blood flow to the skin, potentially triggering flare-ups.

How to manage:

• In winter, use a humidifier indoors

• Avoid long, hot showers—opt for lukewarm water instead

• In summer, wear breathable, lightweight fabrics and stay cool

• Moisturise more often in dry weather

"In winter my eczema explodes. Using a humidifier and layering ceramide-rich moisturisers make the winter feel survivable."

4. Stress

Stress doesn't just affect your mind — it can wreak havoc on your skin too. When you're stressed, your body releases hormones like cortisol that can suppress immune function and increase inflammation throughout the body, including the skin. For people with eczema, this stress response can directly trigger flare-ups or worsen existing symptoms.

The mind-skin connection works through multiple pathways:

• Stress hormones can disrupt the skin barrier function

• Psychological stress increases the production of inflammatory chemicals called cytokines

• Anxiety often leads to increased scratching behavior, creating a damaging itch-scratch cycle

• Stress can alter gut microbiome balance, which influences skin health through the gut-skin axis

Research has shown that up to 70% of people with eczema report that emotional stress makes their skin condition worse, highlighting how important stress management is for overall skin health.

How to manage:

• Practice regular relaxation techniques: yoga, meditation, or deep breathing

• Get regular exercise (low-impact options like walking or swimming are great)

• Prioritize sleep and maintain a consistent routine

• Seek emotional support through friends, family, or therapy

"During high-stress periods, I make sure to take extra care with my skin routine to support my skin and make time for things that help lower my stress levels—like light exercise and meditation. It really does help."

5. Hormonal Changes

Hormones can play a significant role in triggering eczema—particularly during puberty, pregnancy, menstruation, or menopause. Fluctuating estrogen and progesterone levels can affect skin sensitivity, moisture retention, and immune system response. During hormonal shifts:

• Estrogen generally has an anti-inflammatory effect, so when levels drop (as during menstruation or menopause), inflammation may increase

• Progesterone fluctuations can affect skin hydration, potentially leading to dryness that compromises the skin barrier

• Pregnancy can improve eczema for some women due to increased estrogen, while others experience worsening symptoms

• Puberty brings rapid hormone changes that can either trigger new eczema cases or exacerbate existing conditions

These hormonal influences help explain why some women notice cyclical flare-ups that correspond with their menstrual cycle or experience significant changes in their eczema during pregnancy or menopause.

How to manage:

• Track your symptoms around hormonal changes

• Adjust your skincare regimen accordingly (richer creams during flare periods)

• Discuss options with a dermatologist or healthcare provider

“After more than two decades without eczema, it came back — right around the time I started noticing perimenopausal symptoms.”

6. Infections

People with eczema are more prone to skin infections due to breaks in the skin barrier. Bacterial (e.g., Staphylococcus aureus), viral (e.g., cold sores), and fungal infections can all trigger flares.

People with eczema are more prone to skin infections due to breaks in the skin barrier. The damaged barrier function creates entry points for pathogens, while the immune dysregulation associated with eczema further compromises the skin's natural defense mechanisms.

Three types of infections are particularly common in eczema patients:

• Bacterial infections: Staphylococcus aureus is found on over 90% of eczematous skin. These bacteria can worsen inflammation, trigger flares, and cause impetigo (characterized by honey-colored crusts).

• Viral infections: Herpes simplex virus can cause eczema herpeticum, a serious and painful condition where viral blisters spread across eczema-affected areas. Molluscum contagiosum is another common viral infection.

• Fungal infections: Yeasts like Malassezia can colonize eczematous skin, particularly in seborrheic areas, creating a cycle of inflammation and worsening symptoms.

  
  

The itch-scratch cycle often exacerbates infection risk, as scratching introduces bacteria from fingernails while creating new breaks in the skin.

Signs of infection include:

• Increased redness, warmth, or swelling

• Pus or yellow crusts

• Pain or tenderness

  
  

How to manage:

• Keep nails short and clean

• Seek medical treatment promptly if infection is suspected

• Chlorhexidine, an antiseptic, is sometimes used to manage eczema, particularly when bacterial skin infections are present or suspected

• Consider bleach baths (under guidance) to reduce bacteria

Building a Skin-Safe Routine

1. Skincare Basics

A simple, consistent skincare routine is key.

• Use lukewarm water for bathing

• Bathe once daily (no more than 10-15 minutes)

• Apply moisturiser within 3 minutes of towel-drying

Look for moisturisers that are:

• Fragrance-free

• Rich in ceramides or colloidal oatmeal

• Offer skin barrier support and repair

• Designed for sensitive or eczema-prone skin

2. Dressing Smart

• Choose soft fabrics like cotton

• Avoid scratchy materials like wool (this is a big trigger for me)

• Layer clothing to help regulate temperature

3. Laundry Tips

• Use mild, fragrance-free detergent

• Double rinse clothing and bedding

• Avoid dryer sheets and fabric softeners

When to See a Doctor or Dermatologist

If your eczema isn’t responding to self-care strategies, a doctor or dermatologist can help tailor a treatment plan.

Medical treatments may include:

• Topical corticosteroids or calcineurin inhibitors (like Elidel or Protopic)

• Antihistamines for itch relief

• Phototherapy (light therapy)

• Biologics (e.g., Dupixent)

• Oral immunosuppressants for severe cases

A multidisciplinary approach—including dermatologists, allergists, and mental health professionals—can be especially helpful.

Final Thoughts

Eczema is a deeply personal condition. What triggers one person may not affect another. The key is understanding your own skin and creating a tailored plan to protect and nourish it. With awareness, patience, and consistency, it’s absolutely possible to move from flare-ups to calm. It has taken me over two years to find the way to support myself and my skin.

You are not alone in this journey — and your skin can thrive.

Sources:

• National Eczema Association (https://nationaleczema.org)

• Practical Dermatology (https://practicaldermatology.com)

• Peer-reviewed research and dermatology expert guidance

• Real-world experiences from eczema warriors