How can I control adult acne?

I thought I was past the age of teenage acne (dynamic acne), but now that I'm an adult, I still have those red, raised bumps that make me sigh deeply every time I look in the mirror.
In particular, a complex combination of factors, such as stress at work, irregular meals, and lack of sleep, seem to worsen acne.

When will these deep, thick, adult acne spots around my chin and cheeks ever end?

I want to squeeze it out by hand, but what I'm most concerned about is pigmentation and enlarged pores.
I'm afraid that repeated inflammation and incorrect extraction attempts will damage my skin tissue and enlarge my pores, leaving my skin like an orange peel, so I'm hesitant to touch it.

With the busyness of work, you need some practical advice on how to effectively control adult acne while also preventing enlarged pores.

If you have any recommendations for a minimal adult acne care routine that can be consistently followed while working, or for treatments that can be used during lunch hours or holidays, I would be grateful.
I'm looking for specific adult acne management tips that will help me calm inflammation and maintain clear skin without worrying about enlarged pores.