How to Get Clear Skin: 10 Steps to Preventing or Improving Acne Breakouts
The healing journey truly commences from a place of rock bottom, especially for those dealing with stress, trauma, or chronic inflammation. In my case, it was precisely that—my body could no longer sustain the inflammatory lifestyle I was living, nor could it endure the negative thoughts directed towards it over an extended period. For those unfamiliar with my story, please read here and here for more details.
To address the part I'm frequently asked about—how I healed my skin and how it returned to normal so rapidly—I want to get into the understanding that, while our skin is external, it serves as a reflection of our internal bodily and thought processes. I know the deep insecurity, worry, depression and all the emotions that come up as we engage with battling with our skin's health because it is what is visible in the mirror daily. Truly the realization that something is wrong and we don't resemble our former selves or know where to start to heal is extremely difficult. However, I want to reiterate that even though my skin has improved drastically the healing happened to my overall health including mental, emotional and physical.
Healing our skin is a challenge that can feel exceptionally difficult because acne can manifest suddenly, even when our lifestyle hasn't undergone drastic changes. Thus we cannot pinpoint the reason or the change that invoked the shift in health. I deeply empathize with anyone in the midst of this difficult journey and that’s why its important to me share the insights I've gained over my own recovery period. My experience and understanding stems from consultations with over seven different medical practitioners, ranging from dermatologists and gynecologists to Chinese Medicine practitioners and naturopaths, all aimed at understanding how one can heal their skin. While simultaneously intuitively listening to my body and what I believe is right for me.
While nothing in this realm is certain, a few truth stands out—our body's level of inflammation impacts every aspect of our health. Our mindset is pivotal to our growth, and our bodies are capable of incredible feats when provided with a supportive environment for healing.
For more specific things you can do to heal your skin today, keep reading:
Try to Understand the Deeper Meaning:
In Traditional Chinese Medicine, acne face mapping reveals a direct correlation between the location of acne on the face and imbalances in specific organs this can give you clues on where to look for deeper meaning (check a face map here). In my case, hormonal acne predominantly appeared between my cheekbones, chin, and jawline, indicating a connection to both digestive issues and hormonal imbalances. While recognizing the need to address hormonal imbalances for skin healing, I initially overlooked their association with digestive health during the early stages of my struggle.
Whether you use hormonal birth control or not, I strongly recommend undergoing a blood test to assess potential conditions such as PCOS or mineral deficiencies, as this can unveil deeper underlying causes. Alternatively, for individuals attuned to their bodies (which I wasn't at the time), meditation can serve as a means to listen and comprehend the body's needs. Once we identify the issue, we are halfway to resolving the problem.
A significant challenge for me was not understanding why my skin suddenly broke out and how to stop it. Now, when my skin breaks out, I can recognize that during various phases of my menstrual cycle, I remain prone to acne in my T-zone or near my chin, particularly around ovulation or just before my period. Prolonged periods of stress also trigger sensitivity. This awareness of the problem empowered me to precisely target my treatment plan and be more accepting of my body’s phases.
Take an Intolerance Test and Adjust Your Diet:
For anyone who has never done an intolerance test, I highly suggest taking one because this completely changed my skin and helped me understand the connection between the digestive system and the endocrine system. In addition, I had a very specific list of what my body was reacting negatively to that I could start eliminating from my diet. Using TCM, I knew when I had acne on my jawline and cheekbones that it was related to my stomach meridian, meaning my stomach was experiencing an imbalance. In those moments, I would focus on trying to support my stomach, liver, and organs with various fruits, veggies, and herbs specifically by minimizing the number of ingredients in my plate per meal to help reduce the burden on my digestion. I also made batches of bone broth regularly (bone broth recipe here) to add to my food or drink by the cup to manage inflammation, the collagen in the bone broth helped to regenerate my gut lining and support detoxification. I also added prebiotics and probiotics every day into my meals. Simultaneously I started avoiding foods that I was intolerant to such as gluten and dairy.
Tip: For a simple elimination diet, try eliminating dairy for four weeks and then gluten for a few weeks and see how your skin and body react. Even if you have not done an intolerance test, this often makes a huge difference. Also, avoid processed sugar as much as possible.
Manage Your Mindset and De-Stress:
If you are in a situation that is not pleasant to you, such as ongoing acne, trouble at work, stressful exams, which have all separately severely impacted my mental health, you realize that your mindset may already be quite negative. While this may be hard, try to find ways to find positivity throughout the day, for me this includes writing in a gratitude journal and supporting your body with positive thoughts and self-care activities. Avoid spiraling into negativity, as it will attract more negativity and stress to you. Stress can contribute to acne breakouts because it affects our hormones, as cortisol activates a fight or flight response, putting your body into overdrive creating and reacting to outside stimulation. To avoid having new breakouts or activating hormonal imbalances, practice stress-reducing activities like meditation, yoga, slow movement, or deep breathing exercises. I often like to workout, or go for a walk, which immediately gets me out of negative thoughts or vicious overthinking cycles as opposed to what I used to do which was self-soothe by snacking or negative self-talk.
Choose Natural, Non-Toxic, Plant-Based Skin Products:
While my first few suggestions are internal changes, the physical changes we make on our environment and products we employ on our skin are also important to support its improvement. Look for skincare and makeup products labeled as all-natural, wild-foraged, and non-toxic because the majority of the ingredients in these products are minimally pore-clogging and irritating. Also, avoid any retinols, Vitamin C’s, or trendy “hyaluronic acid” products when dealing with open and irritated acne on the skin. Aim for high-quality natural products that use the potency of plants to support your skin on its journey for improvement. I noticed when I switched to natural, non-toxic products it had two immediate effects: I eliminated excess stress on my liver because it did not have to detoxify additional toxic ingredients from my skincare while simultaneously strengthening my overall skin barrier and allowing the power of plants to gently support and soothe my skin.
Cleanse Regularly and Affirm Clear Skin:
Use a gentle, non-comedogenic cleanser to wash your face. Dermatologists recommend double washing your face, especially in the evening. I recommend to opt for a natural, non-toxic face wash such as On the Wild Side Face Wash or Ranavat’s Opening Ceremony (I use both and they are available in my shop), which are gentle but help to clean off the dirt you have accumulated during the day, while the second wash goes deeper to cleanse the skin. Having a nice gentle face wash with no oil-stripping ingredients will help your skin maintain its skin barrier and eliminate toxins, bacteria, and dirt. While you cleanse try a simple routine of adding positive affirmations to support your skin health such as “my skin is clear and healthy”, “I appreciate my body and its healing abilities” this works wonders to give your body the trust it needs from you to keep healing itself.
Tip: Make sure to wash your face immediately after working out or have face cleansing wipes to wipe and cleanse on the go.
Use a Moisturizer or Oil on Your Face:
Even if you have oily skin, despite it sounding counter-intuitive, it's important to moisturize to maintain skin hydration. For me what worked was using oil-based products like Furtuna Skin’s Due Alberi Biphase Moisturizing Face Oil or Dr. Hauschka’s face oil which can help your skin absorb the good oils and maintain its oil level without overproducing sebum and creating new acne lesions. I would also wash my face using oil as my face cleanser, such as Living Libations Face oil, which would help balance my skin’s oil level as well. If you are not comfortable with adding oil to your face just make sure to moisturize so your skin is not dry otherwise you risk to produce more oil.
Tip: Don’t forget to apply sunscreen after moisturizing during the day because it helps protect your skin from harmful UV rays (minimum SPF50).
Employ a Manuka Honey Face Mask and Avoid Touching Your Face:
While this is simple its important to adhere to because touching your face can transfer bacteria and irritate your skin and make acne more inflamed. Keep your hands away from your face, and avoid picking or squeezing acne spots (one of my worst habits). Instead when you have a breakout, use a Manuka Honey Face Mask (get it here) to soothe and use its antioxidant and anti-bacterial properties to minimize redness and improve the skin (to read more about the power of Manuka honey, I’ve written an article here). This is truly the most potent natural healing product out there. I also use Activist’s Manuka Honey Face Mask after the pimple has gone away to minimize pigmentation. Do this regularly, at least twice to three times a week.
Tip: Get Manuka Honey as a Spot Treatment. Whenever you have a new pimple or blackhead coming up, immediately put some on it; it will help reduce redness and minimize swelling.
Stay Hydrated and Support your Liver:
Drink plenty of water, green tea, and other high-quality liquids such as cold-pressed juices (beet, celery, green juice) to keep your skin hydrated and help flush out toxins from your body. Try having celery juice in the mornings (if you have a juicer) to clear skin, I have previously incorporated this in my routine in two-week periods with successful results. Opt for green tea or antioxidant-rich matcha if possible instead of too much caffeine during the day. Drink liver-supporting teas if you have been in a period of too much indulgence and you believe your liver may be overtaxed from toxins (Such as: Gallium, Milk-thistle, Dandelion root, Turmeric).
Tip: Try to eliminate alcohol for four weeks and see your skin elasticity improve and acne clear up.
Practice Radical Acceptance, Self Love and Manifest Your Clear Skin:
If you find yourself grappling with acne, the emotional rollercoaster of oscillating between stressing about your skin, not liking how you look and attempting to either ignore or conceal acne can be an exhausting journey. Drawing from my own firsthand struggles, I've discovered that my dislike for myself in that period was an approach that worsened the overall experience of healing. I encourage you to try a different path – one that involves cultivating self-worth and self-love through the powerful practice of radical acceptance.
Picture a scenario where you embrace the idea that your skin, or any other aspect you may be insecure about, as something you cannot change. Instead, you fully accept and appreciate yourself exactly as you are, acknowledging your body as it is. This practice personally allowed me to reestablish a connection with my true self, realizing that my identity extends far beyond the appearance of my skin – and the same applies to you. Your essence lies within, and that's a vital recognition to make at this very moment.
To facilitate the journey towards self-acceptance, engage in a regimen aimed at boosting self-worth and self-esteem (try this one here). Redirect your focus towards the significance of your non-physical attributes, and consider regularly incorporating a practice designed for this purpose. Accompany this with the composition of positive affirmations, sending your body self-love and acceptance. Embrace this radical acceptance as the inaugural step.
Now, progress to the second step: visualize yourself with the clear and radiant skin you desire. Stand before the mirror with closed eyes and imagine the reflection of the face you envision, with a bright and confident smile – a person unburdened by the stress of acne. Immerse yourself in the emotions of this moment. How does it feel? What emotions does that person exude? Envision her, and let those sensations wash over you, from the soles of your feet to the crown of your head. This imaginative exercise serves as a catalyst for manifesting clear skin. When doubts creep in, trust me, this transformative practice not only altered my skin but liberated me from preconceived expectations of the outcome. Ultimately, it enabled me to relinquish the fixation on how my skin should appear and instead, focus on how I want to feel, dropping the focus on the negative emotions associated with the current state of my skin.
Tip: Engage in this transformative practice of radical acceptance and visualization on a daily basis for optimal results. Consider making it a nightly ritual, particularly before bedtime, as your subconscious mind tends to be most receptive during this pre-sleep period. This strategic timing enhances the effectiveness of the practice, allowing you to swiftly tap into the desired feelings and mental state.
Introduce a Healing Therapy such as Acupuncture or Hyperbaric Oxygen Therapy:
To complement your comprehensive approach to skin care, consider incorporating supportive therapies to amplify the potency of your healing regimen. In my own journey, I introduced acupuncture early on, a practice that proved invaluable in stress management and re-energizing my organs. By addressing stagnation in my liver and stomach Qi, I facilitated detoxification processes and restored balance to my system. Additionally, I embraced Hyperbaric Oxygen Therapy at PhysiO2sport’s clinic (learn more about this here), a transformative experience aiding in the accelerated regeneration of my cells. This therapy contributed to rebuilding my stomach lining and promoting collagen production.
A Note to You
Dear reader, if you are going through something similar I am here with you, I understand the difficulties and the ongoing search for answers and the impatience to see improvements. Just remember to bear in mind the importance of consistency throughout this healing journey. Patience is key. Achieving skin health is a gradual process; personally, it took two years to attain an outcome where I felt comfortable because I focused on overall health rather than just skin health. This involved delving deeper into understanding hormonal and digestive imbalances, as well as addressing my mindset and psychological approach towards my body and introducing self-care. I truly learned to appreciate and love my body and support it rather than to put it down. I know this healing journey can be incredibly difficult because it can unearth deeper beliefs and hidden trauma so surround yourself with a supportive network of individuals as you navigate this path, and always remember, time has a remarkable healing power. This phase, though challenging, will pass. While it may sound cliché, when I emerged on the other side of the health stress it reminded me that challenges are the most intense when we're in the midst of them. Yet, once overcome, they transform into valuable learning experiences that deepen your experience and appreciation for yourself. Through it all my work on radical acceptance and regaining the strength and courage to believe I could feel the way I wanted to and continuously visualize my future self in my mind’s eye was significant in moving the needle and getting me to where I am today. You have the power to do the same, so stray strong, you are not alone!
If you need more support, I am taking on wellness coaching clients to help you on your healing journey. Learn more on my offering here and don’t hesitate to reach out for a free consultation.
