Don’t Sweat It: Tips for Managing Stress Sweat

Understanding stress sweat

Let’s get the low-down on sweat. We sweat for different reasons. It helps keep our temperature stable and stops our bodies and brains from overheating.

Regular (eccrine) sweat is odorless and usually triggered by heat or exercise.1 However, psychological sweating, aka emotional sweating, is a whole different ballgame.2

This type of sweating is triggered by the stress hormones cortisol and epinephrine (adrenaline) and the sympathetic nervous system, which is responsible for the body's fight-or-flight response.2 It’s a response to stress, fear or pain. Both apocrine (the sweat that causes odor) and eccrine sweat glands are activated, and it occurs over the whole body, especially the feet, face, and underarms.2,3

Ever heard someone say they can smell fear? They may be telling the truth... stress sweat contains proteins and lipids that are broken down by skin bacteria, which gives them a distinct sour or pungent odor. The problem with underarm stress sweat is that it can’t evaporate. It can become noticeable and leave us feeling clammy, smelling less-than-fresh, and with visible stains on our clothes, causing more stress...

Had enough? It’s time to break the cycle.

Don't let stress sweating get in the way

Heat, movement and stress can trigger sweating, especially in anxious sweaters, so they can often end up avoiding certain activities altogether. Ciara gets it:
"Just being conscious of [the fact that] you're sweating is a real factor — there is something about how you move if you feel you're sweating or you don't feel so secure."

But that’s not ok — sweat should NEVER stop you from moving joyfully and living your best life.
Firstly, stress sweat is perfectly normal. Secondly, if it is bothering you, there are many ways you can manage your stress, as well as keep your sweat under control. We want you to feel comfortable and confident, no matter the situation. Here’s how:

6 Tips for managing stress sweat

01. Let go and relax

And breathe... Taking moments to let go and relax can stop stress in its tracks before it gets too overwhelming. Practicing a relaxation technique like deep breathing can help:

• Find a quiet, comfortable place to sit.
• Close your eyes and take a deep breath in through your nose, count to 4 and fill your lungs with air.
• Hold your breath for 4 counts, and then slowly exhale through your mouth, emptying your lungs completely.
• As you breathe, focus on feeling the air entering and leaving your body.
• Repeat this several times until you feel calm and relaxed.

Have a cold drink on standby to help keep you cool.

02. Mindfulness techniques

Got a mind that just won't quit? Regular meditation or yoga is shown to calm those racing thoughts and reduce stress levels. Get a regular dose of Zen for less stress sweat.

03. Get regular exercise

Movement is for everyone, and exercise is a proven stress reliever. Running, swimming, walking, playing table tennis, lifting weights...it doesn’t matter what you choose — just get moving. Aim for 30 minutes, 5 times a week to support your general health and give you a mood boost.

04. Dress to sweat less

Dress smart. Stay away from synthetic fabrics like nylon that smother your skin, can smell pretty nasty and show up every sweat stain. The exception is moisture-wicking polyester blends used in sports gear that keep you cool and dry.

The rest of the time, choose loose-fitting clothes in breathable, natural fabrics like cotton, linen, bamboo and even merino wool. These will keep you cool and help absorb sweat.

Black or white clothes can also help minimize signs of sweat.

05. Limit “sweat triggers” in your diet

You're at a dinner party, and the host proudly offers you some Madras curry. But just the thought of it makes you break out in a sweat. Sound familiar?

Some foods are known as sweat-inducers because they increase our body temperature or trigger our sweat glands directly. And some people are more sensitive to these foods than others — even a small amount can set them off. So, limiting them can help to control stress sweating. Proceed with caution with the following:4

• Capsaicin in spicy foods can increase body temperature and trigger sweating.
• Caffeine stimulates our heart rate and body temperature, so limit your coffee, tea, energy drinks, and some sodas.
• Alcohol relaxes our blood vessels, can dehydrate the body, and lead to sweating.
• Hot drinks raise our body temperature, causing... you guessed it.
• Sugary foods and drinks can cause a sudden spike in blood sugar levels, which can trigger sweating.

Instead, try focusing on a diet that is rich in whole foods like fruits and vegetables, and low in processed foods and ingredients like refined sugars. This can help stabilize blood sugar levels and reduce the risk of sweating triggers turning on the tap.

06. Deodorants and antiperspirants

Deodorants and antiperspirants are your best buds when it comes to managing stress sweat and staying fresh.

Deodorants mask or neutralize body odor, while antiperspirants help reduce sweating by blocking sweat at the source. They are often fragranced, too, so they also act as a deodorant.

Reducing excessive sweat and odor creates an environment where the bacteria that makes you smell is less likely to hang around. It can also help to prevent skin irritation, especially on the underarms.

Introducing our most technologically advanced antiperspirant deodorant — Unlimited by Degree — which will give you up to 96 hours of cover against all kinds of sweat, including stress sweat.

Get unshakable self-assurance for daily stress sweating with Unlimited by Degree