12 Psoriasis Self-Care Tips to Make Flares a Little More Manageable

1. Get some sunlight

For some people, limited sunlight exposure can help improve psoriasis symptoms. Certain ultraviolet (UV) rays slow the rapid growth of skin cells that cause psoriasis. This may reduce itching and inflammation.

Too much sun can worsen symptoms, so avoid sunburn. Limit time in direct sunlight and wear sunscreen. If heat triggers your psoriasis, spending extra time outdoors may not be right for you. 

Another option is phototherapy, also called light therapy. This treatment exposes your skin to specific UV wavelengths under medical supervision. It can be done at your doctor’s office or with a prescribed at-home unit. 

2. Limit your shower length

Warm showers and baths can feel soothing, but hot water and long soaks can dry out and irritate your skin. 

Keep showers to 5 minutes or less and baths to no more than 15 minutes. Limit washing to once a day. Apply moisturizer right after bathing, while your skin is still damp. This helps lock in moisture. 

3. Be gentle with your hair

Whether or not you have scalp psoriasis, gentle hair care can help prevent irritation and skin injury. A dermatologist can also recommend products that work best for your specific hair type and scalp. 

Good psoriasis self-care tips for hair include:

• Brush and comb gently without scraping your scalp 

• Choose loose hairstyles that don’t pull or tug

• Avoid burning your scalp with hot styling tools 

• Shampoo gently to avoid irritating your scalp

4. Avoid harsh hair treatments

During a psoriasis flare, skip hair dye, relaxers, perms, and blowouts. These treatments can irritate your scalp and make symptoms worse. 

When you’re not having a flare, check with your dermatologist about precautions you can take if you plan to color or chemically treat your hair. 

5. Pay attention to your diet

What you eat can affect your psoriasis, for better or for worse. Triggers can be different from person to person. While there’s no single eating plan that works for everyone, certain foods may trigger flares, including:

• Refined sugar

• Red meat

• Dairy products

• Ultra-processed foods

• Nightshade vegetables

• Gluten

Foods that help lower inflammation, like leafy greens, fatty fish, and olive oil, may support overall health and help improve psoriasis symptoms for some people.

6. Try a damp cloth for itch relief

Psoriasis can be very itchy. Applying a cool, damp cloth to affected areas can provide quick relief without damaging your skin. 

Use cool (not icy) water on a soft towel and gently apply it to itchy areas. For extra relief, put the damp towel in the refrigerator for 5 to 10 minutes before using it. This works because the skin nerves that tell your brain you’re itchy don’t work as well when they’re cold. 

7. Protect your hands

Protect your hands during everyday activities like gardening or washing dishes. These chores can expose your hands to injury, moisture, and temperature changes that can trigger flares. 

The best gloves for psoriasis are cotton gloves. Wear them under vinyl or nitrile gloves to protect your skin while working. Avoid latex gloves, as they can irritate your psoriasis and usually don’t provide enough protection. 

8. Leave your nails alone

Nail biting and cuticle picking can injure your skin and increase the risk of infection. This can trigger a psoriasis flare. 

It’s also best to avoid artificial nails. They can cause your nail to separate from your finger and increase the risk of infection. Simple trimming, buffing, and polishing are safer options. 

9. Get enough sleep

Getting enough sleep is an important part of psoriasis self-care, but itching can make it hard to rest. Moisturize before bed to help reduce nighttime itch. 

Aim to get 7 to 9 hours of sleep each night. If psoriasis symptoms keep you awake, talk with a healthcare professional about ways to improve sleep.

10. Limit your alcohol use

Alcohol can trigger psoriasis flares and interfere with how well some psoriasis treatments work.  Certain medications, like methotrexate (Rheumatrex), shouldn’t be used with alcohol at all. 

If you drink, limiting intake can help. The American Academy of Dermatology recommends no more than 1 drink per day for women and 2 per day for men. 

11. Manage your stress levels

Stress is a common psoriasis trigger and can worsen symptoms. Finding ways to manage stress is an important part of psoriasis self-care. 

Helpful strategies include:

• Deep breathing

• Mindfulness meditation

• Grounding exercises

• Yoga

And don’t be shy about reaching out for help from a mental health therapist. They can help you learn tools to manage stress while living with a chronic condition.

To find a therapist, look for one who accepts your insurance if you have coverage. You can also ask friends or family for a recommendation. Another option is to search online for a therapist who specializes in chronic illness using websites like Psychology Today. 

12. Good psoriasis skin care

Taking good care of your skin is an important part of managing psoriasis. Here are some psoriasis self-care tips to add to your daily routine: 

• Moisturize regularly: Start early and moisturize throughout the day. The best lotions for psoriasis are thicker creams or ointment-based options, like Cetaphil Moisturizing Cream or Eucerin Advanced Repair Cream.

• Find the right over-the-counter (OTC) psoriasis creams: Look for ingredients that can soften and remove psoriasis scales, like urea, salicylic acid, and coal tar. 

• Use home remedies for itching: Oatmeal baths, chilled moisturizers, and anti-itch creams with camphor or menthol can all help reduce itching.  

What can trigger psoriasis and make it worse?

Recognizing what triggers your psoriasis can be another way to take care of yourself and manage your condition. 

Common triggers for psoriasis flares include:

• Skin injuries, like sunburn, bug bites, cuts, and even tattoos or piercings

• Stress

• Drinking too much alcohol

• Smoking

• Dry conditions, both outdoors and indoors with air conditioning

• Cold temperatures

• Infections, like an ear infection, a sinus infection, or strep throat

• Certain medications, including beta blockers, lithium, and nonsteroidal anti-inflammatory drugs (NSAIDs)

When to see your healthcare professional about a psoriasis flare

It may be time to see a healthcare professional about a psoriasis flare if: 

• You’ve noticed a change in your symptoms.

• Your usual treatments aren’t working.

• You’re hoping to get advice or new ideas for a specific issue, like sleep or stress management.

• You have questions about your condition or how best to manage it.

Your healthcare team can help you find the best ways to address your psoriasis symptoms, even during a flare.

Frequently asked questions

Why trust our experts?

Written by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Maria Robinson, MD, MBA

Maria Robinson, MD, MBA, is a board-certified dermatologist and dermatopathologist who has practiced dermatology and dermatopathology for over 10 years across private practice, academic, and telehealth settings. She is a fellow of the American Academy of Dermatology and the American Society of Dermatopathology.

Our editorial standards

Meet our experts