Managing Rosacea: An Action Plan for Real Life

A practical resource - shared with care by The Skin Well™ for Rosacea Awareness Month.

Who this is for:

If you live with rosacea - diagnosed or suspected - and want to understand your triggers, calm your skin, and take simple steps that actually support your barrier, this is for you. No pressure, no jargon - just real-life support.

1. Know Your Skin

Rosacea isn’t ‘just sensitive skin.’ It’s a chronic inflammatory condition with many faces - redness, flushing, bumps, burning, visible capillaries, even eye discomfort.
It’s personal. But it’s not hopeless.

Your first step? Calming the skin barrier.

2. Possible Triggers

(These vary person to person - use this list to spot your patterns.)

✅ UV exposure (sun, sunbeds)
✅ Heat (saunas, hot drinks, spicy food)
✅ Alcohol - especially red wine
✅ Harsh skincare (scrubs, exfoliants, essential oils)
✅ Stress or emotional triggers
✅ Wind, cold, or temperature swings
✅ Exercise without cooldowns
✅ Hormonal shifts (perimenopause, menstruation)
✅ Gut imbalances
✅ Strong reactions to preservatives or fragrances
✅ Chlorine or hard water
✅ Overwashing the face
✅ Rushed or aggressive skincare routines

👉 Keeping a simple trigger diary can help you track flare-ups and uncover what affects your skin most.

3. Soothe, Don’t Fight

(Support your skin to repair, not just react.)

For many with rosacea, the instinct is to apply more - more layers, more actives, more effort. But lasting results don’t come from fighting your skin.

They come from restoring the skin barrier. From choosing calm over chaos. From gently building strength - inside and out.

That’s what real skin support looks like.

A few real-life swaps to support the barrier:

💧 Cleanse gently – Use cool or tepid water and a non-foaming, fragrance-free, barrier-friendly cleanser.
🛡 Simplify your routine – Less is more. Choose skin-mimicking formulas and avoid overloading the skin.
🌤 Use SPF daily – Protect with physical filters like zinc oxide, even in cooler weather.
🧘‍♀️ Calm your system – Stress is a known trigger. Support your nervous system with breathwork, rest, or gentle movement.
🌱 Eat to support – Reduce processed foods, support gut health, and stay well hydrated.

4. Your Rosacea Action Plan

This isn’t a treatment plan - but a reflection tool to support your skin journey. These four steps are designed to help you understand your skin better and work more confidently alongside your chosen professionals.

✅ Identify 1–3 likely triggers
✅ Make one skin change this week
✅ Flare-ups are part of your journey to understanding your skin.
Make a note of what you were doing when your skin reacted. Keep your skincare minimal and barrier-focused.
✅ Reach out for professional guidance if needed

5. What Rosacea Isn’t

✘ Not caused by poor hygiene
✘ Not “just” blushing
✘ Not fixed by scrubbing or strong actives
✔ Rosacea often involves a compromised skin barrier - but with the right support, it can calm and improve.

6. When to Seek Extra Support

If you're struggling with:
• Ongoing inflammation or swelling
• Burning, stinging, or visible blood vessels
• Flare-ups that don’t respond to lifestyle or skincare changes

It’s time to seek advice from a GP, dermatologist, or a skin therapist experienced in supporting rosacea-prone skin.
You don’t have to figure it out alone.

Self-help plays an important role, but professional guidance can make a real difference.

📝 Want to explore more?

This action plan draws from the Happy Skin Leaflets - expert-backed guidance covering everything from sun exposure and gut health to hormones, stress, and sleep.
They’re free to access and designed to help you see your skin more clearly, one step at a time.

→ Browse the full leaflet library at The Skin Well™ using code HappySkin2025

While rosacea is still not fully understood - and may involve multiple factors including the immune system, skin microbes, and nerves - the key is to treat your skin with calm, consistent care. And when in doubt, seek support from a trusted professional.

Disclaimer

This leaflet is for general education only and does not replace personalised medical advice. For concerns about your skin, always consult a qualified healthcare or skin professional.

📚 This plan draws from the Happy Skin Leaflets on The Skin Well™ page - expert-backed guidance on sun, stress, gut health, and more.
✨ Once you’ve identified your personal triggers, head to the relevant leaflet for deeper tips and real-life support strategies to care for your skin barrier.

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