7 Ways to Practice Self-Care if You Have Hyperhidrosis

Excessive sweating is not something people take lightly. It’s about far more than just using an extra-strength antiperspirant in the morning. The medical term is called hyperhidrosis, and this health condition can be life altering.

“Hyperhidrosis can be socially stigmatizing. Many patients feel very alone,” says New York City–based Amy Wechsler, MD, who is board-certified in both dermatology and psychiatry. In the United States, about 15 million people have hyperhidrosis, according to research — that’s about 4.8 percent of the population.

If you sweat excessively and are embarrassed or ashamed about it, you aren’t alone. When researchers interviewed 71 people in a hyperhidrosis support group, it became apparent just how hyperhidrosis can affect someone’s daily life. The study found that nearly 70 percent said the condition took a toll on them emotionally, as excessive sweating triggered feelings of embarrassment and anxiety about the possibility of being judged by others.

“Once a patient starts sweating, the anxiety about [the appearance] feeds back and starts to make them sweat even more,” says Dr. Wechsler. The psychological impact runs deep. In another study, researchers looked at 2,000 people in Canada and China; those who had hyperhidrosis were 3.7 and 3.5 times more likely to have anxiety or depression, respectively. (It’s important to note that this was a self-reported questionnaire, which can be inaccurate, something the researchers acknowledge.)

If you have hyperhidrosis and it’s making you so distraught that it interferes with your ability to work, build relationships, or take part in joyful activities, your dermatologist or primary care physician may consider referring you to a mental health professional, says Wechsler.

Hyperhidrosis or not, everyone can use a little self-care in their daily routine. But there are things you can do to show yourself some love during a time when it feels as if your body is battling against you.

1. Listen to an Audiobook to Be Transported to Another Reality

The aforementioned interview-based research found that more than 40 percent of people avoided certain daily activities or hobbies, including reading books. The risk of saturating pages with sweat was too much. To get your literature fix, listen to an audiobook — Audible.com is a popular resource. Subscription options start at $7.95 per month for at least one book a month.

RELATED: 12 Memes Only People With Hyperhidrosis Will Understand

2. Hire a Cleaning Service to Tidy Up Your Living Space

Another area that people with hyperhidrosis frequently express angst about, according to the same study, is cleaning. Namely, excessive sweating starts as soon as they start to sweep. For many households, hiring a cleaning service is simply not in the budget, but if there’s room in yours, consider using one to get that trying task off your plate.

3. Treat Yourself to a Shopping Spree for New Sweat-Friendly Clothes

If you have hyperhidrosis, you likely change clothes more than once a day. Buying yourself a cotton shirt — one that feels impossibly soft — can be the retail therapy you need. Natural fabrics like cotton allow skin to breathe, according to the American Academy of Family Physicians. However, the opposite is true if you’re dealing with sweaty feet. Cotton socks can often cause blisters, notes the American Podiatric Medical Association, so buy pairs made of natural or acrylic fiber blends. Carry an extra pair with you and you’ll feel better having a backup.

RELATED: 8 Wardrobe Tips for People With Hyperhidrosis

4. Give Your Sleeping Routine a Makeover to Snooze More Soundly

Staying cool and dry while you sleep can make a huge difference in getting the z’s you need to feel refreshed and well in the morning. The International Hyperhidrosis Society recommends moisture-wicking sleepwear like Cool-jams and sheets like Wicked Sheets.

5. Don’t Forget to Always, Always Be Kind to Yourself

Nearly everyone in interview-based study reported that hyperhidrosis majorly diminished their self-image and self-confidence. So try to focus on doing activities that make you feel comfortable, help foster a sense of self-compassion, and reduce stress. For instance, maybe you’re not interested in going to a yoga studio for a class, but you can do a gentle yoga video at home. Yoga With Adriene is a YouTube channel that offers free, positive videos with yoga routines. But do take note that yoga has not been shown to control excessive sweating; it’s more important that you discover feel-good activities and put them into practice in a way that’s comfortable for you.

RELATED: Sweating Bullets? Here’s How to Sweat Less

6. Make the Time You Spend in the Shower, and When You Get Out, Special

You might take more than one shower a day to control sweat. While regular bathing (with lukewarm water) may be important, the Mayo Clinic also advises drying yourself off thoroughly, and paying particular attention to the nooks and crannies in your toes and underarms. Make the event feel a little bit special by trading in a thin, scratchy old towel with a luxuriously fluffy new one.

7. Get Help to Better Manage Your Symptoms of Hyperhidrosis

There are measures you can take to change up your lifestyle to avoid sweating and still do the things you love despite your sweat, but the most impactful way to show yourself some love is to seek treatment. Nearly half of people dealing with excessive sweating haven’t talked to a healthcare professional about it, research has shown.

You don’t have to deal with the condition by yourself. “People don’t want to bring it up to their [primary care physician], never thought to, or don’t think they can,” says Tonyia Seeland, a physician assistant in plastic surgery at Ann Arbor–based University of Michigan Health who treats people with hyperhidrosis. “However, the biggest message I have for people is that you should talk to your doctor. There are treatments that work. There is hope. You’re not alone.”