What’s the Deal with College Acne? Understanding Breakouts During Your College Years

For many students, college is a time of independence, new experiences, and, unfortunately, acne. Whether you’ve struggled with acne since your teenage years or are suddenly dealing with it for the first time, breakouts during college years are more common than you might think. As a dermatologist, I’m here to help you understand why acne often flares up during college and how to manage it effectively.

Why Does College Acne Happen?

Acne is a complex skin condition, and when it comes to college acne, several factors can contribute to those pesky breakouts. It’s not just one cause—it’s a combination of internal and external triggers. Let's break down some of the most common reasons acne makes an unwelcome appearance during your college years.

1. Hormonal Changes and Stress

One of the biggest contributors to acne during college is hormonal fluctuations, which can occur due to stress, changes in diet, and even lifestyle adjustments. College life can be stressful, and stress can cause your body to release more cortisol, a hormone that triggers the sebaceous (oil) glands to produce more oil. Excess oil can clog pores, leading to acne.

During exams, assignments, and the social demands of college, you might notice breakouts occurring during high-stress periods. This is common, especially around the chin, jawline, and forehead.

Tip: Practice stress-management techniques, such as yoga, deep breathing, or even taking breaks when you're feeling overwhelmed. Reducing stress can help you manage acne better.

2. Sleep Deprivation and Irregular Sleep Patterns

College students often find themselves staying up late to study, socialize, or party. Unfortunately, sleep deprivation is a common culprit for acne flare-ups. During sleep, your skin goes through a repair process, which helps keep breakouts at bay. Lack of sleep can hinder this process, resulting in more acne.

Irregular sleep patterns also mess with your hormone levels, contributing to more oil production and clogged pores.

Tip: Try to get 7-9 hours of sleep each night and maintain a consistent sleep schedule to support healthy skin.

Also read: How to Get Rid of Redness from Pimples and Acne: Effective Tips and Treatments

3. Poor Diet and Nutrition

It’s easy to fall into unhealthy eating habits in college, with late-night snacks, fast food, and caffeine becoming staples of your diet. Unfortunately, poor diet choices can directly affect your skin, leading to acne flare-ups.

1. High-glycemic foods like sugar, white bread, and processed snacks can spike your insulin levels, leading to an increase in oil production, which can contribute to acne.
2. Dairy has also been linked to acne in some people, particularly milk and cheese.

While it’s not always possible to maintain a perfectly healthy diet in college, try to include more whole foods, vegetables, and healthy fats in your meals. Drinking plenty of water is also essential for healthy skin.

Tip: Cut back on sugary and processed foods and pay attention to how your skin reacts. Consider reducing dairy if you suspect it might be contributing to your acne.

4. Hormonal Shifts in Men and Women

For female college students, hormonal fluctuations related to your menstrual cycle can contribute to acne. Many women experience acne around the time of their period due to an increase in androgens (male hormones) that stimulate oil glands in the skin. Even if you didn’t experience acne in your teenage years, these hormonal changes can trigger breakouts in your 20s.

Men may also experience acne due to fluctuations in testosterone levels, especially if they’re dealing with stress, a lack of sleep, or a poor diet.

Tip: Track your cycle to better understand when acne might occur and adjust your skincare routine accordingly. Hormonal acne can often be treated with topical treatments like salicylic acid, benzoyl peroxide, or retinoids.

5. Skin Care Mistakes

Another reason college students experience acne is poor skin care habits. College life often means a lack of time for self-care, and sometimes basic skincare routines get neglected. If you’re using the wrong products or skipping your routine altogether, it can exacerbate acne.

1. Over-cleansing can strip the skin of natural oils, leading to more oil production in an effort to compensate.
2. Using harsh acne products in excess can irritate the skin, causing inflammation and more breakouts.
3. Not removing makeup before bed can lead to clogged pores.

Tip: Stick to a simple yet effective skincare routine with a gentle cleanser, a treatment for acne (like a topical gel or serum), and a moisturizer. Don’t forget sunscreen during the day.

6. Environmental Factors

Living in a dorm room, moving between classes, and being outdoors more can expose your skin to environmental factors that contribute to acne. Pollution, sweat, and dirty pillowcases can all contribute to clogged pores and acne. College dorms, in particular, can have shared spaces with bacteria and dust that aggravate acne-prone skin.

Tip: Keep your living space clean, wash your pillowcases regularly, and make sure to remove makeup and cleanse your skin at the end of each day to prevent breakouts.

Also read: Adult Acne: Why Am I Still Breaking Out a Decade After Puberty?

How to Treat and Prevent College Acne

Now that we understand some of the common causes, let’s dive into some practical tips for treating and preventing acne during college.

1. Follow a Consistent Skincare Routine

A simple skincare routine is key. Stick to products that are gentle, non-comedogenic (won’t clog pores), and suitable for your skin type. Here’s an easy routine for college students:

1. Cleanser: Choose a gentle cleanser to remove dirt, oil, and makeup without irritating the skin.
2. Recommended: CeraVe Hydrating Cleanser, Neutrogena Oil-Free Acne Wash

1. Treatment: Use an acne treatment containing salicylic acid or benzoyl peroxide to target active breakouts.
2. Recommended: Differin Gel (Adapalene), Clean & Clear Advantage Acne Spot Treatment

1. Moisturizer: Even if you have acne, don’t skip moisturizing. Look for an oil-free, non-comedogenic moisturizer.
2. Recommended: Neutrogena Hydro Boost Water Gel, CeraVe PM Facial Moisturizing Lotion

1. Sunscreen: Protect your skin from harmful UV rays that can worsen acne scars with a lightweight sunscreen.
2. Recommended: EltaMD UV Clear Broad-Spectrum SPF 46, Neutrogena Clear Face Sunscreen SPF 55

2. Don’t Pick or Pop Pimples

Although tempting, popping pimples can lead to scarring and more inflammation. It also spreads bacteria, which can worsen breakouts.

3. Manage Stress

Managing stress is crucial to reducing acne flare-ups. Take time for self-care and relaxation. Exercise, meditate, and spend time with friends to keep stress levels in check.

4. Be Mindful of Diet and Sleep

Try to get sufficient sleep each night and eat a balanced diet with more whole foods and water. Avoid excessive caffeine, sugary snacks, and processed foods that can trigger breakouts.

Final Thoughts

College acne is a common concern for many students, but it’s not something you have to accept as a permanent part of your college experience. By understanding the causes and implementing some simple lifestyle and skincare changes, you can manage acne more effectively and enjoy clearer skin. Whether it's through better skincare, stress management, or improving your diet, these small changes can make a big difference in the health of your skin.