12 Bad Habits That Make Eczema Worse (And How to Stop)

12 Bad Habits That Make Eczema Worse (And How to Stop)
By Jessica Arenas, Lead Research Analyst •

That moment when you realize your daily routine might be making your eczema worse hits hard. The list of factors that can potentially trigger or contribute to atopic dermatitis is extensive, ranging from genetic factors, family history, dietary choices, immune triggers, and environmental factors[1]. Current studies have demonstrated the significant impact some lifestyle modifications can elicit with improving atopic dermatitis[2]. Understanding which habits sabotage your skin is the first step toward lasting relief.

Navigating eczema treatment can feel like a maze. Many patients report receiving insufficient information about their condition, including a lack of clear guidance on how to manage flares[3]. With so much conflicting advice online and offline, it’s easy to feel lost and unsure of which way to turn. Trying to piece together a routine from dozens of different sources often leads to confusion and inaction, leaving you stuck in a cycle of flare-ups.

This article reveals the most common daily habits that dermatologists see triggering eczema flares[4]. We'll examine the science behind why each habit worsens symptoms, explore supportive strategies that can lead to better outcomes[5], and provide actionable strategies you can implement today. You'll also discover how to identify your personal triggers through systematic tracking. Every recommendation is backed by peer-reviewed research and clinical evidence. No guesswork. No outdated advice. Just scientifically validated information to help you make informed decisions about your daily routines.

A 2022 study on a digital intervention for atopic dermatitis showed that patients who engaged with the program experienced a 44% improvement in clinical symptoms and a 41% improvement in quality of life over six weeks. These weren't dramatic lifestyle overhauls; they were digitally supported, sustainable changes that addressed the root causes of flare-ups[6].

Key Takeaways

  • The itch-scratch cycle amplifies symptoms - scratching provides temporary relief but worsens inflammation long-term
  • Hot water damages your skin barrier - even one hot shower can increase moisture loss by 58%
  • Chronic stress affects eczema more than acute stress - ongoing stressors trigger worse flares than sudden events
  • Sleep deprivation creates a vicious cycle - poor sleep weakens skin barriers and increases inflammation
  • Most "natural" products aren't eczema-friendly - organic doesn't mean hypoallergenic or safe for sensitive skin

Table of Contents

The 12 Worst Daily Habits That Trigger Eczema

Every day, you make dozens of small choices that impact your skin. Most seem harmless. But research reveals that certain habits directly trigger inflammation and compromise your skin barrier. Let's examine the most damaging ones.

1. Scratching: The Most Damaging Habit

Scratching feels good. There's science behind this. Studies in animal models show that abnormalities in the brain's reward system, which involves dopaminergic neurons, may contribute to the negative emotional states associated with chronic itch conditions like atopic dermatitis[7]. But here's the problem.

The sensation of itch is not merely a surface-level annoyance; it's a complex neuroimmune response. Research demonstrates that scratching damages skin cells, promoting the release of itch-related inflammatory cytokines such as thymic stromal lymphopoietin (TSLP), which play an important role in the development of pruritus[8]. This release initiates a cascade of inflammation, vasodilation, and nerve sensitization, intensifying the itch and perpetuating the cycle.

A diagram of the eczema itch-scratch cycle showing how scratching leads to skin damage, inflammation, and more itching.

Research Finding: A randomized controlled study on children with atopic dermatitis found that habit reversal training led to a statistically greater improvement in eczema severity (measured by SCORAD) compared to standard care with topical steroids alone[9].

What happens when you scratch:

Scratching compromises the integrity of the skin, damaging the crucial skin barrier. A damaged skin barrier makes the skin more susceptible to infection as external pathogens can take advantage of the compromised barrier. Furthermore, scratching perpetuates the itch-scratch cycle by increasing pro-inflammatory mediator release, which leads to more inflammation and itchiness[10].

Studies show that even light scratching increases vasodilation (blood flow), triggering more inflammation[11]. The pleasurable sensation lasts seconds. The damage lasts days.

2. Taking Hot Showers or Baths

Hot water feels soothing on itchy skin. But dermatologists consistently rank this among the worst habits for eczema. Here's why.

Research shows that water above 30°C (86°F) significantly increases transepidermal water loss (TEWL)[12]. One study found that 10 minutes of hot water immersion more than doubled transepidermal water loss (TEWL), significantly compromising the skin's barrier function[12]. This damage impairs your skin’s ability to retain moisture and defend against irritants. The ideal bathing temperature for eczema is lukewarm—not hot, not cold. This simple adjustment can make a substantial difference in managing your skin’s health.

An infographic comparing the negative effects of a hot shower on eczema-prone skin versus the benefits of a lukewarm shower.

The hot water damage cascade:

  1. Strips natural oils from skin
  2. Disrupts pH balance
  3. Increases inflammation
  4. Weakens barrier function
  5. Triggers intense itching hours later

3. Using the Wrong Skincare Products

Natural. Organic. Botanical. These words sound safe for sensitive skin. They're often not.

Research reveals that many "natural" ingredients are common eczema triggers. Essential oils, even in organic products, can cause reactions in up to 42% of eczema patients[13]. Peppermint oil, tea tree oil, and lavender are frequent culprits.

A recent 2024 survey of eczema patients found that 2 in 3 used essential oils, but a staggering 87% experienced adverse reactions like burning, redness, and worsening itch[14]. Essential oils are highly concentrated plant extracts. Their chemical composition is complex and variable, containing potent allergens and irritants. Popular oils like lavender, tea tree, and peppermint are common culprits. Because the FDA does not regulate essential oils for purity or safety, contaminants and undeclared ingredients are common. The risk of sensitization—developing a new allergy—increases with repeated exposure, especially on compromised skin. Dermatologists recommend avoiding essential oils in skincare, particularly for those with eczema.

A visual list of common skincare ingredients to avoid for eczema, including fragrances, sulfates, and alcohol.

Ingredients that commonly trigger flares:

  • Fragrances: Found in 90% of skincare products
  • Sulfates (SLS/SLES): Strip moisture from skin
  • Alcohol (denatured/isopropyl): Causes severe drying
  • Parabens: Can trigger allergic reactions
  • Retinoids: Too harsh for compromised barriers

A study of 300 eczema patients found that switching to fragrance-free products reduced flare frequency by 48%[14]. Simple changes. Significant results.

4. Overwashing or Under-moisturizing

Finding the right balance is tricky. Too much washing strips protective oils. Too little allows irritants to accumulate.

Dermatologists often recommend a 'Soak and Seal' method. This involves a lukewarm bath for 5-10 minutes, followed by gently patting the skin dry and applying a moisturizer within three minutes to lock in hydration. This practice of regular bathing followed by immediate moisturization is a cornerstone of atopic dermatitis management and helps to maintain the skin barrier.[15]

The 3-minute rule works because:

  • Damp skin absorbs moisturizers better
  • Water gets sealed into the skin
  • Barrier function improves immediately

5. Ignoring Early Flare Signs

Waiting to treat a flare is like waiting to put out a fire. The longer you wait, the harder it becomes to control.

We believe that early treatment of AD is not only essential in treating the skin disease, but also in preventing the development of additional atopic diseases, such as food allergy, asthma and allergic rhinitis. The defective skin barrier of AD permits a route of entry for food and environmental allergens, and upon exposure, keratinocytes secrete TSLP, which activates the TH2 pathway. This TH2 differentiation sets off the atopic march and the subsequent diseases that are seen[16]. However, studies reveal a significant delay in diagnosis for many patients, with one study finding an average of a two-year delay between the onset of symptoms and a confirmed diagnosis. This delay can hinder timely and effective treatment[17].

Early warning signs to watch for: Increased dryness, mild itching, skin feeling "tight," slight redness, or warmth in usual problem areas.

When you notice these signs, immediate action with an appropriate eczema cream can prevent a full flare from developing.

Hidden Lifestyle Triggers

6. Restrictive Elimination Diets Without Testing

Eliminating foods without proper allergy testing can backfire. Recent meta-analyses show that dietary elimination may only slightly improve eczema severity, and this must be balanced against the potential risks, such as developing IgE-mediated food allergies and withholding more effective treatments[18]. Worse, they can trigger new food allergies.

Studies demonstrate that avoiding foods unnecessarily increases the risk of developing IgE-mediated allergies to those foods. In a study of children with food-triggered eczema, nearly one in five who had no prior history of immediate allergic reactions developed one after starting an elimination diet. Food avoidance was identified as a significant risk factor for developing these new allergies.[19]

While food allergies can be a factor, they are less common than often assumed. One primary care-based study found that allergy was a likely contributor in about 17% of children with moderate-to-severe atopic dermatitis, highlighting that most cases are not primarily driven by food triggers[20]. Testing before eliminating is crucial.

7. Wearing Tight or Synthetic Clothing

Your clothing choices directly impact your skin. Tight clothing traps heat and moisture. Synthetic fabrics don't breathe. Both trigger flares.

Some fabrics, like wool and polyester, are known to irritate the skin of many people with eczema, while cotton and other soft, breathable fabrics are generally better tolerated and can help improve the condition by allowing better air circulation and moisture wicking.[21].

8. Over-exercising Without Proper Precautions

Exercise benefits overall health. But sweat is a major eczema trigger for many patients[22]. The salt and chemicals in sweat irritate damaged skin barriers.

Smart exercise strategies:

  1. Apply moisturizer before workouts
  2. Wear moisture-wicking fabrics
  3. Rinse with cool water immediately after
  4. Change clothes promptly
  5. Reapply moisturizer post-shower

Stress-Related Habits That Worsen Eczema

9. Ignoring Chronic Stress

Stress doesn't just affect your mind. It directly impacts your skin. Stress is a well-documented trigger for eczema flares, and managing it is a critical component of a holistic treatment plan.[23]

The science is clear. Psychological stress activates the HPA axis, releasing cortisol and inflammatory cytokines[24]. This shifts your immune system toward a Th2 response, worsening eczema.

A simplified diagram illustrating the connection between psychological stress, cortisol release, and skin inflammation in eczema.

Common life stressors, such as work, financial, or relationship pressures, can all act as triggers for eczema flares.

Studies suggest that stress management techniques, such as cognitive-behavioral therapy and relaxation, may lead to slight improvements in quality of life for individuals with eczema when combined with standard treatment, though the direct impact on eczema severity is still under investigation[25].

10. Poor Stress Management Techniques

How you handle stress matters as much as the stress itself. Some coping mechanisms make eczema worse.

Alcohol consumption, commonly used for stress relief, can negatively impact atopic dermatitis and may be associated with an increased risk of skin infections. Smoking increases oxidative stress and inflammation. Both are associated with more severe eczema[26].

Sleep Habits That Sabotage Your Skin

11. Accepting Poor Sleep as Normal

Sleep disturbances are very common in people with atopic dermatitis, with studies showing a prevalence of up to 60%[27]. Many accept this as unavoidable. It's not.

Poor sleep creates a vicious cycle. Changes in sleep influence immune cell distribution and the associated inflammatory cytokines, which suggests a bidirectional relationship between atopic dermatitis and sleep[28]. These same cytokines worsen itching. You sleep less. Inflammation increases. The cycle continues.

A graphic illustrating the vicious cycle of poor sleep and eczema, where itching disrupts sleep and sleep loss worsens inflammation.

Clinical Pearl: While the direct impact is still under investigation, studies suggest that addressing sleep issues is an important part of managing atopic dermatitis, as poor sleep can worsen the condition[29].

Sleep hygiene strategies that work:

  1. Keep bedroom temperature at 16-18°C (60-65°F)
  2. Use breathable cotton bedding
  3. Apply moisturizer 30 minutes before bed
  4. Wear cotton gloves to prevent scratching
  5. Consider antihistamines (with medical guidance)

12. Irregular Sleep Schedules

Your skin follows circadian rhythms. Disrupting these rhythms affects barrier function and inflammation.

Research demonstrates that sleep deprivation can impair skin barrier function and reduce skin hydration[30]. A qualitative study of young people with eczema found that unpredictable sleep patterns due to night-time scratching and discomfort were significant challenges, suggesting a link between irregular sleep and eczema flares, although this study did not quantify the flare rate[31].

📚 Related Resource

Learn more about optimizing sleep with eczema in our guide: Better Sleep Strategies for Eczema

How to Break These Habits

Knowing what to avoid is just the first step. Breaking ingrained habits requires strategy and patience.

The Science of Habit Change

Research on habit formation shows that the time it takes for a new behavior to become automatic can vary widely from person to person, ranging from 18 to 254 days[32]. For eczema management, consistency matters more than perfection.

The habit loop consists of:

  • Cue: The trigger (itching sensation)
  • Routine: The behavior (scratching)
  • Reward: The benefit (temporary relief)

To break bad habits, you must interrupt this loop. Replace the routine while keeping the same cue and reward.

Practical Replacement Strategies

Instead of scratching, try these evidence-based alternatives:

Bad Habit Replacement Behavior Success Rate
Scratching Apply cold compress or moisturizer Often effective[33]
Hot showers Gradual temperature reduction Recommended strategy[34]
Stress eating 5-minute meditation Supported approach[35]

Tracking Your Triggers

You can't manage what you don't measure. Studies show that patients who track their symptoms and lifestyle factors can better understand and manage their eczema, leading to improved outcomes[36].

What to track daily:

  • Sleep quality and duration
  • Stress levels (1-10 scale)
  • Products used
  • Foods consumed
  • Environmental exposures
  • Eczema severity (use POEM score)

After 2-4 weeks, patterns emerge. You'll see clear connections between habits and flares.

Creating Eczema-Friendly Routines

Successful eczema management isn't about perfection. It's about consistency with the basics.

Morning Routine for Success

Start your day protecting your skin barrier:

  1. Lukewarm shower (5-10 minutes maximum)
  2. Pat dry gently (never rub)
  3. Apply moisturizer immediately (within 3 minutes)
  4. Use prescribed treatments as directed
  5. Wear appropriate clothing (loose, breathable fabrics)

Evening Wind-Down Protocol

Prepare your skin for restorative sleep:

  1. Remove irritants (change out of work clothes)
  2. Cool rinse if needed (after exercise or sweating)
  3. Apply thicker moisturizer (ointments work well overnight)
  4. Practice stress reduction (meditation, reading, gentle stretches)
  5. Maintain cool bedroom (16-18°C is ideal)

When Professional Help is Needed

Sometimes habit changes aren't enough. See a dermatologist if:

  • Flares worsen despite lifestyle modifications
  • Sleep disruption continues beyond 2 weeks
  • Signs of infection appear (yellow crusting, fever)
  • Over-the-counter treatments provide no relief
  • Quality of life significantly impacts work or relationships

For persistent symptoms, treatments like SmartLotion® follow a specific protocol for atopic dermatitis that combines anti-inflammatory ingredients with microbiome support, addressing both inflammation and skin health for long-term management.

Building Your Support System

Managing eczema isn't a solo journey. Research shows that family and social support can positively impact the management of atopic dermatitis, leading to better outcomes for both patients and their families[37].

Key support elements:

  • Family understanding of triggers
  • Workplace accommodations when needed
  • Regular dermatology follow-ups
  • Connection with eczema support groups
  • Open communication with healthcare providers

The Power of Small Changes

You don't need to change everything at once. Making small, manageable changes to your daily routine can lead to better long-term success than attempting a complete lifestyle overhaul[38].

Start with ONE habit change

Master it for 2 weeks before adding another

Suggested progression:

  1. Week 1-2: Focus on water temperature only
  2. Week 3-4: Add consistent moisturizing routine
  3. Week 5-6: Implement sleep hygiene practices
  4. Week 7-8: Address stress management

This gradual approach is a recommended strategy for long-term success[39].

Moving Forward With Better Habits

Living with eczema means being mindful of daily choices. But it doesn't mean living in fear of triggers.

The habits we've explored aren't just random behaviors. They're scientifically proven factors that directly impact your skin barrier, immune response, and inflammation levels. Understanding the "why" behind each recommendation empowers you to make informed decisions.

Remember these key principles:

  • Prevention beats treatment - addressing triggers early prevents severe flares
  • Consistency matters more than perfection - small daily actions compound over time
  • Your triggers are unique - what affects others might not affect you
  • Progress isn't always linear - expect setbacks and keep going

The research is clear. Patients who actively manage their daily habits experience fewer flares, milder symptoms, and better quality of life[40]. You have more control than you might think.

Start today. Choose one habit to change. Track your progress. Be patient with yourself. Your skin didn't develop these patterns overnight, and healing takes time.

With the right approach, consistent effort, and appropriate treatments including moisturizers and targeted eczema cream when needed, you can break the cycle of habits that trigger your eczema. Better days are ahead.

The path forward is clear. The science supports it. Now it's time to put this knowledge into action.

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About the Author: Jessica Arenas, Lead Research Analyst

Jessica makes sense of the numbers behind skin health. Our lead research analyst excels at uncovering patterns in treatment data that lead to better patient care. Outside the office, she's passionate about community health education and teaches statistics to local high school students. She believes everyone should understand the science behind their treatment options.