If you suffer from Rosacea then managing the condition and reducing the number of flare-ups you have is crucial. What causes a flare-up for one person may not have any effect on another. Rosacea triggers are highly individual - the key is to get to know what yours are and try to avoid them.

Taking action to stay in control can be a big factor in avoiding stress and feeling better about yourself. You may even find that with self-management and over the counter skin care you can stay out of the dermatologist's clinic for good.

Start now to take back control with these ten practical tips for Rosacea care:

1. Keep a diary

Not just any old diary but a log of your flare-ups. Note down the time, day, what you were doing or what you had eaten, how you felt, whether you had taken exercise, what you had been drinking. You can get a free simple diary system for your computer if you prefer to keep your log electronically. Reviewing your Rosacea diary will provide important clues to what causes your own particular flare-ups.

2. Control your stress levels.

Wherever possible avoid stressful situations. When you are under stress your body releases stress hormones into your bloodstream and there are physical changes which can result - for some people - in a flare-up. Anger, embarrassment or fear can all result in a flushing response which can trigger a flare-up. Try to manage situations so that you are able to stay calm or withdraw before you get stressed.

3. Get plenty of sleep

Your body needs a full 8 hours to rest your body and alleviate stress. Wind down at the end of a day; take a relaxing bath or shower and make your bedroom a calm relaxing haven to fall asleep in.

4. Learn to identify and avoid vascular dilators.

Vascular dilators are substances which cause a flushing response and should be avoided. Common vascular dilators include stimulants like: coffee, tea, cigarettes and excessive sugary soda drinks. If you think about it - anything we depend on to stimulate the brain can also easily stimulate your sebaceous glands and raise your stress levels - neither of which is what you want.

5. Stay away from Aspartame or NutraSweet

Aspartame and NutraSweet are common sweeteners in many popular drinks and both have been found to cause substantial redness in around a third of all Rosacea sufferers. Hydrate by drinking at least 2 liters of water a day. Drink iced water in hot conditions to keep your body temperature low and stave off the flushing response.

6. Create your own chill-out zone

If you are going somewhere you know you will be hot - take a small insulated picnic box with your iced water and some chilled flannels. If you feel yourself getting hot and flushed - apply a cold flannel to the back of your neck and drink your iced water.

7. Get enough exercise.

Physical exercise releases endorphins - natures feel good hormone - which will help you to deal with stress. Make sure you manage your body temperature and avoid too much flushing when you exercise as this can trigger a flare-up.

8. Manage your weight

Excess weight puts a heavier load on the cardio-vascular system and will result in greater vascular dilation, flushing, sweating and skin redness.

9. Avoid extremes of heat and cold

Whether inside or outside. Extreme temperatures cause changes in the body which can provoke a flare-up. Both the sun and the cold are damaging to the skin which will make the symptoms of Rosacea much worse. Wear a good sunscreen with a high factor broad spectrum sunblock and cover up in the sun. Withdraw indoors in conditions of extreme cold.

10. Watch what you eat - literally!

Most Rosacea sufferers find that certain foods act as triggers for flare-ups. There are some foods that commonly cause a flare-up in a majority of sufferers but everyone is unique. Monitor what you eat over a six month period and you will discover the foods that are your personal triggers and you can eliminate them from your diet.