Declutter your space. Declutter your mind.
Take a moment to ask yourself the following questions:
Do I have possessions that serve no purpose or are no longer needed (like clothes that no longer fit or outdated electronics)?
Do I have a designated drawer filled with items I think I might need but never actually use?
Do I frequently purchase replacements for items I’ve misplaced in my living space?
Are there areas in my living space that I cannot access (such as a blocked door or a garage too full to fit a car)?
Do I hesitate to invite guests over due to the untidy condition of my living space?
If you answered "yes" to most of these questions, you are most likely dealing with clutter. Clutter not only affects our physical space but also has a significant impact on our mental well-being. This is why the removal of clutter, or decluttering, is an important topic to address, just in time for spring-cleaning season. Decluttering is not just about organizing items, but it’s also a process of understanding our attachment to our possessions. Through intentional reflection, we have the power to make mindful decisions and transform our lives for the better.
Clutter vs Hoarding
Various factors contribute to why people hold onto clutter. Some of these include feeling overwhelmed by the daunting task of decluttering, attaching sentimental value to objects, fearing the loss of important items, finding comfort and security in possessions, and struggling to let go due to underlying psychological reasons. Individuals with neurodivergent conditions like ADHD may also face challenges in staying organized, leading to a more cluttered living environment. It is important to differentiate between having clutter and hoarding disorder. Hoarding is characterized by the inability to discard possessions and difficulty in organizing belongings. Researchers have discovered that individuals diagnosed with hoarding disorder exhibit heightened brain activity when faced with the prospect of parting ways with their possessions and the act of discarding even unnecessary items proves to be a significant challenge. The exact cause of hoarding is unclear but is believed to stem from a combination of factors like personality traits, family history, and traumatic life events.
If you or a loved one is struggling with this disorder, please know that you are not alone, and there are treatment options available that can help. These options include therapy, medication, and participation in support groups. By working with a mental health professional, you can address the underlying emotional and psychological factors that contribute to hoarding behavior and develop practical skills to manage it. Support groups can also provide a safe space to connect with others who understand what you are going through and offer valuable emotional support. With the right treatment and support, it is possible to overcome hoarding disorder and live a fulfilling life.
Benefits of Decluttering
Research has shown that living in a cluttered environment can lead to increased levels of cortisol, the stress hormone, in the body. This prolonged exposure to stress can have a range of negative effects on both physical and mental health, including fatigue, irritability, and difficulty concentrating. It is important to note that while organized spaces are associated with making healthier choices, chaotic environments can also spark creativity and new ideas. If you value creativity, allowing some messiness in certain areas of your life may be beneficial to you. By finding a delicate balance between chaos and order, you can create an environment that supports your creativity while also ensuring that your life remains manageable and structured. With decluttering comes many advantages, such as increased productivity and mental clarity. Other benefits include:
Enhanced concentration: Eliminating visual clutter can help you focus better on tasks and avoid distractions.
Boosted self-esteem: Improving organization in your living space can bring back feelings of competence and pride.
Improved relationships: A tidy home can help reduce conflict with family or roommates and help you feel more comfortable inviting friends over.
Reduced risk of asthma and allergies: Decluttering can minimize dust, mold, and mildew, which are common triggers for asthma and allergies.
Better lifestyle and well-being: A tidy kitchen makes it easier to prepare meals, and a neat bedroom promotes better sleep quality.
Tips for Decluttering
To fully enjoy the mental health benefits of decluttering your living spaces, it is important to keep the process as stress-free as possible. Here are some helpful tips:
Begin with small tasks: Focusing on tackling one task, one pile, or one room at a time can prevent you from feeling too overwhelmed. The satisfaction of a well-organized space can also encourage you to continue, one small step at a time.
Donate: Think about giving away some of your items to those in need. Get in touch with local homeless shelters or donation centers to arrange for drop-off or pick-up services. Setting up a donation pick-up can help motivate you to finish by giving you a deadline. Be sure to allocate extra time, as the process may take longer than anticipated.
Create piles: These can include items you want to keep, donate, throw away, or are undecided about. Start with items that can be easily disposed of, like expired food or broken items. If you haven't used something in a year, consider donating it. Additionally, you can sell items in good condition through yard sales, online platforms, or thrift stores to earn some extra money as a motivator for tidying up.
Avoid aiming for perfection: It's not necessary to hide items from view, especially those that are frequently used. Try not to compare your living spaces with the living spaces of others and instead, focus on your progress.
Seek assistance: Reach out to a family member or a friend who can assist you in making decisions. Having added support can make it easier to let go of items.
Capture memories: If you find it difficult to part with sentimental items like baby clothes or souvenirs, try taking a photograph of them. This way, you can still hold onto the memories without having to physically keep them.
Reward yourself each step of the way: For instance, after an hour of cleaning, take a break to enjoy a snack or dance to a favorite song to celebrate your progress.
Regularly declutter and assess your items: Dedicate time each week to tidying up and ensure new purchases are necessary and will be used. By being mindful of what enters your home and what you let go of, you can maintain a clean and organized space that promotes a sense of control and calmness.
Professional Help and Self-Compassion
If decluttering your living space proves to be challenging, there are specialized mental health professionals who can assist you. Cognitive behavioral therapy (CBT) is one type of therapy that can be particularly beneficial. CBT focuses on identifying and addressing underlying thoughts and emotions that may hinder your ability to make changes in your life. This form of therapy is commonly used to support individuals with hoarding disorder as well. Decluttering is a gradual process that requires both time and patience. It is common to feel overwhelmed by the amount of clutter in your living space and wonder how it accumulated. Nevertheless, it is important not to be hard on yourself because self-blame and criticism won't help you tackle clutter. Instead, practice self-compassion and remind yourself that you have the power to create a space that nurtures and inspires you.