How To Calm A Rosacea Flare Up
9 tips to calm your skin, no matter where you are
Over the last 12 years, I have written so many rosacea advice articles and covered every topic under the sun. But one topic that seems to come up again and again is flare ups and how to calm them. It makes sense that this would be a commonly Googled question, as I know all too well the desperation and panic that can overtake you when you are in the throws of a full-blown flare up.
So, I’ve put together a rosacea flare up cheat sheet for you to bookmark so that, next time it happens, you can be fully prepared.
I have had rosacea for 20 years, which means I have had rosacea for longer than I was sentient without it. That’s pretty bonkers. But it means that I’ve had two decades to find tried and true methods that I rely on to help me with my flare ups, no matter where I am or what’s going on around me.
Flares ups can be distressing enough when you’re at home, but I know all too well that they’re even more stressful when you’re at work or school, on a day/night out, or away from home on holiday. You’re out of your routine, you probably don’t have all of your skincare products with you, and you’re less able to control your environment. Therefore, with most of the tips below, I’ve tried to keep in mind ease of access to things that will help and also tips that are as subtle or non-disruptive as possible.
I’ve also included some specific skincare products I use at the bottom of the post.
Here are the methods I use to calm a rosacea flare up:
Identify and remove the trigger
I apologise for starting with an incredibly obvious piece of advice, but you’d be surprised how many people get so flustered that they lose all common sense. Try to isolate what is causing your skin to flare up. Are you sat in the sun? Are you directly under an air conditioner? Are you eating or drinking something that your skin isn’t keen on? Are you stressed about something in particular? Obviously, there are some triggers that can’t easily be removed, but just do your best.
If you’re struggling to identify your triggers, or are new to the concept, I have a free downloadable checklist that will help. You can find it here:
Sip cold water or suck ice cubes
For me, the immediate issue is the fact that my face feels like it’s on fire. To calm that redness and horrible burning sensation, I sip cold water (and hold it in my mouth) or suck on ice cubes. Not only does this help to reduce the heat in your face, but it’s something you can do pretty much anywhere without getting weird looks.
Run your wrists under cold water
Picture the parts of your body where a medical professional would take your pulse – wrist and the side of your neck, right? That’s because the radial artery (wrist) and carotid artery (neck) are close to the surface of the skin here, making it easier to feel the pulse. We can use this physiological knowledge to help us to cool down quickly. Running your wrists under cold water, or applying a wet cloth to your wrist or neck, will help to cool you down. This is another trick that can be done anywhere you have access to cold water.
Use a fan
I don’t go anywhere without my mini handheld fan, even when it’s not warm weather. Flare ups can appear out of nowhere and having that little fan in my bag is my insurance policy. Fans encourage sweat to evaporate from the skin, which cools us down.
People might look at you a bit strangely if you whip out a fan in the depths of winter, or in a restaurant that doesn’t feel hot to them, but I’m guessing if they’re that nosey they’re probably already looking at your rosacea flare up, so just let them stare either way!
I recommend THIS ONE. It’s lightweight, USB chargeable, and comes with a stand so you can prop it up for hands-free use.
Use a facial spray
This follows the same scientific reasoning as a fan. We’re trying to encourage water to evaporate from our skin to cool us down, so if you can combine a facial spray and a fan, even better! I find a quick spritz also takes the awful itchy feeling out of my skin, which in turn helps to calm me down.
I recommend the Curel Deep Moisture Spray (HERE) which is really hydrating or the Avene Thermal Spring Water (HERE). Both of those links are for the mini sprays which can easily fit in your bag for emergencies.
Reset your nervous system
When I’m stressed, it’s so easy to spiral into catastrophic thinking. I am so focused on the flare up and the panic sets in, but this only makes my skin more upset, which worsens the stress. It’s a vicious cycle. If you’ve seen any tips for calming panic attacks, the same rules apply because we’re trying to soothe the nervous system.
As I’m running my wrists under cold water, I practice deep and mindful breathing. I picture my stomach blowing up and deflating like a balloon until I feel calmer.
I also use the 3-3-3 technique: identify 3 things you can see, 3 things you can hear, and move 3 parts of your body. By focusing on external things, we distract our brains. It’s almost like a force reset on a computer.
Stretch
When we’re stressed (whether that’s before the flare up or during and exacerbating it), our bodies react to it. Our muscles tighten, our shoulders hunch, our fists clench, we make ourselves physically small and rigid. We’re preparing for fight, flight, or freeze, and unfortunately our brains haven’t evolved to differentiate between a rosacea flare up and a woolly mammoth charging at us.
Stretching is a fantastic stress-reliever: I interlock my fingers, turn them outwards and push my palms up towards the ceiling, imagining a string pulling all the way up my spine and opening up all of my muscles.
Shaking out all of your limbs or having a little dance break is another good way to loosen those tight muscles. If you feel self-conscious doing these stretches in public, just nip to the loo and stretch away in private.
Use your brain
This one may sound slightly woo-woo, but I want you to trust me and try it anyway. Our brains are unbelievably powerful, and they are inextricably linked to our skin. When we feel embarrassed, we blush. When we picture creepy crawlies, our skin begins to itch. That’s a direct correlation between a thought and the way our skin reacts. It’s pretty incredible when you think about it! So why not harness that brain power for something positive?
The next time you have a flare up, imagine you’re stood under a sparklingly clear waterfall on a hot day. The cold water is cascading over your head, pouring down your face. As the water soaks you through and runs down your face, your skin cools and calms. Imagine that cool and relaxed feeling moving slowly down your body, starting at the very top of your head and travelling all the way down until it pools at your feet.
(Other imaginary scenarios are also available: standing in a shower of soft, fluffy snow, or watching the sunset and feeling the warmth of the day fade away… whatever works for you!)
Be a friend to yourself
This last tip is one that many people may skip because it’s not a tangible ‘fix’, but this has been one of the most powerful things I have used to get control of my rosacea flare ups.
I tell myself (either out loud or in my head, depending on where I am!) ‘I have survived every single flare up. This one is no different. It will pass. I’m doing everything I can to minimise this flare up. I am fine.’
I am a huge believer in positive affirmations, it all goes back to my previous point about the brain-skin connection. I love them so much I even designed my own set of skin positivity affirmation cards that I still use every single morning, if you’d like to check them out you can find them HERE.
If you can’t think of what to say, try to imagine what you would say to a friend or a fellow rosacean if they asked for your help. Show that kindness to yourself, you deserve it. I promise.
If you would like to read my recent rosacea-related posts, you can find them all HERE.
If I’m at home and have my skincare around me, these are the 4 products I’ll use to soothe and calm a flare up:
Cleanse
Sometimes even washing my face with water can be too much for my skin, so I’ll use a micellar water on a reusable cotton pad - I’ve used THIS Bioderma one for years and it’s fantastic. Or I’ll apply a cream cleanser and remove with a reusable cotton pad. THIS CLEANSER from La Roche Posay is a long-term favourite.
Cool
THIS MASK from Skinceuticals is pricey but it lasts aaages and really does cool the skin. It’s a gorgeous jelly-texture and leaves the skin feeling calm and happy.
I also rely heavily on THIS MASK SET: I keep mine in the fridge (not the freezer - extremes of any temperature are bad for rosacea!) and pop any of them on when my skin is aggravated, itchy, or just warm. It includes a full face mask, an eye mask, some under eye pads and 2 circle pads. I find the latter really soothing when I’m lying down with swollen ocular rosacea eyes.
Soothe
Once the flare up has passed, my skin usually feels tight and dry and is still reactive to many things. Another product that I’ve recommended hundreds and hundreds of times is the La Roche Posay Cicaplast Baume B5 (HERE). In fact, the first time I mentioned it on my blog was 2014, 11 years ago! It’s got panthenol, zinc, and madecassoside and can be used for all sorts of skin issues: nappy rash, scrapes, sunburns… it’s magical stuff. I have multiple tubes scattered around my house and have indoctrinated my whole family into using it.
What are your tried-and-true products and tips for helping a flare up? Do you have any other methods you would recommend to calm rosacea flare ups? Please leave them in the comments below!
[a version of this post appears on my website, talontedlex.co.uk, but this has been expanded and updated]
Similar to La Roche Cicaplast but a bit more hydrating for my older skin I prefer Avene Cicalfate, it’s the zinc for me that makes these products so soothing and effective.
I have a tiny fold up fan which opens up to be handheld or folds back on itself to form a stand. I tend not to use the stand as it slowly vibrates its way across the table and scares the dog 😂