If I had a penny for every time someone told me: “I don’t need sunscreen now, it’s winter and the sun’s gone,” I’d have more than enough to buy a good SPF. The reality? Your skin never clocks off. It is continuously interacting with the outside world, absorbing, reacting, defending and being vulnerable.
As a psychotherapist with a neuroscience and medical related science background, working in collaboration with Dr Thuva Amuthalingam, a GP and skin specialist, we want to challenge this seasonal blind spot. Protecting your skin isn’t a summer ritual, it’s a year round act of health, self-respect and even emotional care.
Stay with us as we, two health professionals (a psychotherapist and a skin doctor) share insights into protecting your skin every day.
The skin as our frontier
Our skin is the largest organ of the body and a semi-permeable barrier between “inside” and “outside.” It regulates our temperature, senses and immunity, while protecting us from pathogens and environmental threats. Yet because it is semi-permeable, it is susceptible, not just to microbes or irritants, but to invisible forces like ultraviolet (UV) radiation and pollutants.
With climate change and increasing UV exposure, harmful rays can trigger biochemical cascades, DNA damage, free radical formation and inflammatory responses, which may lead to skin cancers, photoaging, and allergic reactions. In essence, cancer represents a breakdown in our biochemistry: normal skin cell growth goes rogue, and external triggers like UV accelerate the process.
UV in “off-peak” months: The hidden risk
The core misconception? That cooler months or cloudy skies protect us from UV. They don’t. That’s why we all need to use sun protection every day.
So while the warmth of summer might fade, UV risk does not.
SPF and skin of colour
Another misconception that Tina hears frequently, particularly from Brown and Black clients, is the belief that darker skin tones do not need sunscreen because melanin offers “natural protection.” This couldn’t be further from the truth. While melanin does absorb some UV radiation and may reduce the risk of burning, it does not shield the skin from the harmful, cumulative effects of UVA and UVB exposure. People of colour can and do develop skin cancers, often diagnosed at later stages, leading to poorer outcomes. Moreover, UV damage contributes to hyperpigmentation, uneven tone and premature ageing in darker skin. These changes can be intensified by stress responses in the body, which are themselves shaped by intergenerational trauma and neurobiological strain. Daily SPF use is therefore essential. Protecting your skin is not about pigment, it is about respecting your largest organ and safeguarding your health every single day.
Stress, cortisol and the skin
If UV is the external agitator, stress is the internal amplifier. Psychological stress activates the hypothalamic–pituitary–adrenal (HPA) axis, parts of the brain areas releasing cortisol and adrenaline. These biochemical messengers don’t stay in the brain, they cascade into your skin.
Research shows that elevated cortisol:
In simple terms, stressed skin is reactive, slower to heal and more vulnerable to UV assault. Stress + UV = the “double hit” that accelerates cellular damage.
What does good SPF use look like?
This is where Dr Thuva Amuthalingam’s clinical expertise is essential. Below are his guiding principles for you.
- Broad spectrum coverage: Look for UVA + UVB protection.
- Appropriate SPF level: SPF 50 is preferred for reliable broad-spectrum daily protection, particularly in the UK where application volumes are often lower than ideal.
- Medical grade versus high street brands: Not all sunscreens are created equal. While high street brands may offer convenience, many rely heavily on cosmetic additives and fragrance that can irritate sensitive or inflamed skin. Medical grade SPFs, on the other hand, are formulated with dermatologically tested active ingredients, such as zinc oxide, titanium dioxide and clinically stable antioxidants that work with your skin’s natural biochemistry rather than simply coating it. These formulations tend to provide more consistent UVA and UVB protection, enhanced photostability and reduced risk of pore blockage or allergic reaction. From a neurobiological perspective, when you choose products that genuinely support the health of your skin barrier, you’re also reducing the stress response your body mounts against irritation and inflammation. In short, investing in quality SPF is not vanity, it’s preventive health care at the cellular level.
Dermatologist recommended sunscreens are Anthelios, Heliocare, and Obagi. - Reapplication: Every 2 hours when outdoors. The biggest barrier is habit, particularly for women wearing makeup. Practical solutions are available such as spray SPFs, powders or get layering advice.
- Physical barriers: Hats, UV-blocking glasses and protective clothing enhance sunscreen use.
Psychology, habits, and self-care
From a psychotherapeutic lens, the challenge is not just knowledge, it’s habit formation. Sunscreen use needs to feel less like a seasonal chore and more like brushing your teeth: routine, automatic, non-negotiable, daily practice.
Strategies include:
- Linking SPF to existing rituals: After moisturiser, before makeup.
- Self-compassion: Missing one application isn’t failure.
- Psychoeducation: Understanding the why, UV’s invisible effects and stress’s internal impact, strengthens motivation.
- Emotional validation: Many dislike the texture, cost or hassle of SPF. Acknowledging that makes habit building easier.
In therapy, I often encourage clients to find empowerment in micro-acts of care. Applying SPF is exactly that: a daily, visible commitment for your self-protection.
The narrative needs to change
Sunscreen is not a summer accessory, it is a year-round health essential. Just as we wouldn’t only brush our teeth in summer, we can’t afford to treat SPF as optional when skies are grey.
Your skin is your living boundary, the outer expression of your inner resilience. Protecting it daily is an act of both medical science and emotional self-care.
Tina Chummun is a UKCP-accredited psychotherapist and trauma specialist, and founder of Care2Counsel.
Dr Thuva Amuthalingam is a GP and skin specialist, and the founder of Dr. Derme.
