Spring Cleaning for Your Mental Health
Taking care of yourself also means taking care of your environment.
Did you know that the act of ‘spring cleaning’ is good for your mental health?
While spring cleaning is the activity of literally picking up the broom to sweep all those cobwebs and tackling the mess in your physical home, did you know that it could also be used as an opportunity to get rid of the symbolic dirt and clutter you are currently battling mentally and emotionally?
As our cold Canadian winter comes to an end and the days start to get longer, warmer and brighter, it’s natural to feel more energized and motivated. This is the traditional time of year when we start to clear up and clean our homes as we prepare for the beautiful, warm days ahead. It’s always surprising (and sometimes frightening!) to see how much clutter we can accumulate, and it can be daunting to try and get rid of it all.
When our surroundings are chaotic and disorganized, it can be difficult to focus, relax, or feel at peace.
So, why do we let the clutter accumulate in the first place?
There are any number of reasons why we have clutter in our homes:
Life! Working, parenting, adulting… stuff can just pile up and become overwhelming, making it difficult to maintain a tidy space.
Some of us don’t perceive our possessions as ‘clutter’ but rather as objects that have sentimental value or have a ‘future’ purpose. Tossing something that is near and dear to your heart can be a very daunting task. So naturally, over time, these things start to accumulate.
On the other hand, having a more laid-back approach can also just be a personality choice for many people as well. Such individuals might not prioritize organization and are rather more focused on creating ideas and experiences and sparking creativity.
So, how does clutter specifically impact mental health and how can cleaning help?
CLUTTER VS CLEANING
STRESS
CLUTTER
In a study by Darbe Saxbe, Ph.D., researchers found that women who saw their homes as messy and disorganized had increased cortisol levels, the stress hormone.
These women also felt more depressed and tired than women who viewed their homes as restful.
CLEANING
On the other hand, engaging in repetitive behaviours, such as cleaning, can give you a sense of control in times of high stress.
Cleaning your space and turning down the visual noise can also reduce cortisol levels, helping to ease your stress.
CONCENTRATION
CLUTTER
Research also suggests that disorganized spaces can affect your concentration negatively. In such spaces, the clutter acts as an overload of visual stimuli, making it hard for your brain to focus on the task, make decisions, and process information properly.
CLEANING
A cleaner-looking environment can reduce the amount of visual stimuli your brain takes in and redirect your attention to the task at hand.
PHYSICAL HEALTH
According to Nicole Keith, Ph.D., at Indiana University, the cleanliness of a home turns out to be a greater predictor of good health than a neighbourhood's walkability. Those with clean homes tend to be far healthier than those with disorganized or messy homes. Similarly, those with positive and cleaner environments were more likely to be physically active.
In addition, decluttering and cleaning can add up to some real exercise, and physical activity has long been proven to boost your mood and reduce stress. Now imagine what the exercise from a major spring cleaning paired with a sparkling clean home can do not only for your mood but for anxiety and depression as well.
ANXIETY AND DEPRESSION
It is no surprise that living in a constant mess can impact how you’re feeling. It can cause feelings of anxiety as it triggers a low-grade fight or flight mode. Our minds and bodies are not able to relax completely when our environment is chaotic. And for those with depression, cleaning can seem like an impossible chore that never gets done, but rather, gets worse as you might not have the energy to clean. This can create a vicious cycle, so not only can your mental health affect how your environment looks, but it can prevent you from doing something about it.
MOOD
CLUTTER
A study conducted by Princeton University found that clutter is also associated with negative emotions like confusion, tension, and irritability.
In comparison, an organized and clean home typically produces more positive emotions like calmness and a sense of well-being. This is because the brain can correlate clutter as “unfinished business,” which becomes a source of stress for people, especially when they have other pressing concerns.
CLEANING
The act of cleaning, especially when you engage in it mindfully, can enhance your mood significantly.
But what does mindful cleaning look like? It means being present in the moment and taking the time to acknowledge and appreciate what is in front of you - and this can actually work against negative feelings.
Those who engaged in such mindfulness cleaning reported a 27% reduction in nervousness and a 25% increase in “mental inspiration.” So, the next time you are washing the dishes, focus on the smell of the soap and the temperature of the water.
SLEEP
CLUTTER
Similar to cleanliness and anxiety/depression, the relationship between sleep and stress is a fragile one. Although feeling stressed on occasion is a normal part of life, chronic feelings of stress are not. For example, at home, if your fight or flight mode is activated and your cortisol levels are increased, this can lead to sleep deprivation.
According to a survey by the National Sleep Foundation, as many as 43% of people aged 13-64 have reported lying awake at night at least once a month due to stress.
CLEANING
So how does cleaning help you sleep better?When you move around while cleaning and engage in physical activity, this produces endorphins - a type of hormone - that reduce stress levels, boost your mood, and improve your ability to sleep.
Also, the result of a more organized home can calm your fight or flight mode caused by the previously messy environment, reducing your stress levels, and improving the quality of your sleep.
What I know for sure is that when you declutter - whether it’s your home, your head, or your heart - it is astounding what will flow into that space that will enrich you, your life, and your family.”
PETER WALSH
It turns out that “a cluttered home is a cluttered mind” rings true for most people.
In fact, the health benefits of spring cleaning are felt physically and emotionally and mentally. Most people want to have a clean and orderly home because it invokes a sense of comfort and peace. On the other hand, an unkempt and cluttered house can add stress and anxiety to your life, leading to drained energy and even depression.
Let’s get cleaning!
Spring cleaning is not easy by any means. It can get exhausting, and you might feel like quitting, but you’re not alone in this, so don’t be hard on yourself. With time, you will achieve your spring-cleaning goals. Just remember to be self-compassionate and patient in this journey, and reward yourself often.
You do not have to wait until ‘everything’ is done; celebrate the little wins along the way!
Here are some tips to get you started:
Make a List
Start your spring cleaning with a list. Write down all the areas you want to tackle, as well as how long it’ll take to complete it. Creating a plan allows you to break things down into manageable goals and feel less overwhelmed. Be sure to leave room for flexibility and downtime.
Start Small
You don’t have to devote entire days and weekends to cleaning. That’s not fun for anyone. Instead, try focusing on smaller tasks and take it one step at a time. Maybe start with the top drawer of your nightstand or the coat closet. Not only will this be easier to tackle, but you will begin to feel better seeing your space getting cleaner day by day.
Make Your Bed
Research by the National Sleep Foundation has shown that those who make their beds every morning are, on average, 19% more likely to say that they regularly get a good night’s sleep.
Additionally, having clean sheets can also affect your quality of sleep. The same research also found that 75% of people have reported feeling more comfortable when sleeping in bedding that has been washed recently. So, change your sheets regularly and try making your bed as soon you get out of bed. It doesn’t have to be perfect, as long as it’s tidy.
Reduce Items
You will not reduce the clutter unless you get rid of excess things at home. Make four piles when sorting through your things:
one for things you want to keep;
one for items you want to throw out;
one for things that you can donate or give away;
and the last one for the things you’re not sure about yet and will decide about later.
When sorting through, ask yourself if you’ve used that item in the past year. If the answer is no, you can easily donate it without a second thought. You can even try having a garage sale for the items that are still in good condition and earn an extra buck or two. And if all of this seems too scary or feels like too much, then you can just start with the items that you can throw away - expired food, broken and irreparable items, and old cosmetics. Once all the trash is gone, it might be easier to see what can stay and what needs to go.
Use a Timer
Don’t feel like taking on an entire room? You don’t need to! Instead, grab your timer and set a 20 or 30-minute timer, and focus on one task - pick up what you can from the living room, take out the trash, or put in a load of laundry. You’ll be surprised how much you can get done in just 20 minutes.
Involve Others
If you live with your family, then it’s only fair that everyone spends time cleaning up the mess that is being made. Assign daily or weekly chores so everyone does their part and you are not left to clean up alone. Have some fun with it by writing down chores on slips of paper and have everyone draw something at the beginning of the week. Be sure to reward yourself and the family with something special at the end, like going out for ice cream together.
If you live alone, you can try asking your friends or professionals for help. It might give you a sense of ease if others are helping clean up and perhaps some motivation to finish the rest.
Listen to Music or a Podcast
Turn up the tunes or listen to an inspiring podcast to make the work more fun! It might even make cleaning fun.
We’ve shown that caring for your mental health is vital, especially when life just seems to keep throwing challenge after challenge at you. Keeping a clean and clutter-free home can make it easier for you to spend more time on your and your family’s mental well-being.
However, it is important to note that sometimes, a lack of cleanliness or, an overabundance of clutter can also signal mental distress. Now, we're all prone to messy moments, but when intense disorganization is accompanied by symptoms of high stress, anxiety, burnout, or depression, it's often an indicator that you may be struggling with your mental health.
It's no wonder that less-than-ideal mental well-being can often lead to unorganized surroundings. The criteria for depression include a diminished motivation and interest in activities, a slow-down of physical movement, loss of energy, and indecisiveness—all things that usually come in handy in order to keep your home clean and organized.
The tricky part is, if you're grappling with your mental well-being, but still desire a clean, organized home, you may, unfortunately, find yourself trapped in a vicious cycle. High stress prevents us from organizing our homes, but the clutter itself can also lead to stress.
If you're struggling with cleaning because of stress, burnout, anxiety or depression, know that it's not your fault and you are not lazy! If you are overwhelmed, it's okay. It helps to remember that stress from clutter is something that can be alleviated. Just start small. And, if you need some help, ask for it.
Whatever it is, we’re here for you.
Life is uncertain. Jobs are stressful. Parenting is hard. Relationships take work. Families can be dysfunctional. And, sometimes love hurts. When you’re confronted by feelings, events, or issues that are making your life challenging, it’s okay to ask for some help.
SOURCES
https://www.psycom.net/anxiety/mental-health-benefits-cleaning
https://www.news-medical.net/health/Investigating-the-Link-between-Cleaning-and-Mental-Health.aspx
https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-509749
https://www.verywellmind.com/psychology-of-a-messy-room-4171244
