Whether you like the speaker in the video or not, there are some very good points that are based on current research. Did you know that decluttering your space can also declutter your mind? When your environment is clean and organized, it can help to create a sense of control and peace. This can be extremely beneficial for your mental health, especially if you are struggling with stress or anxiety. In this blog post, we will discuss the benefits of reducing clutter and organizing your space, as well as some tips on how to get started!

When I was starting out as a counsellor years ago, I remember how stressed out I was and I sought out a mentor of mine who was a seasoned therapist. She and I had a great talk, but she told me, "When you go home, clean out a closet--it's been my go-to during the tough times." She was 100% right. I got home that evening, put in my headphones and blared the music, then tore apart my front closet, re-organized it, and put it back together. And afterward, there was a huge deep breath that I took that was exactly what I needed. Because I wasn't just cleaning a closet... I was allowing space to let my mind rest, organize itself, and process the stress I was feeling.

Cleaning and Your Mental Health

You see... one important thing to recognize that that often the first thing to go out of our routines when things get stressful or chaotic is our self-care, which can include keeping up with our personal spaces at home.

When you come home to a tidy (yes, I know the term is relative, use it how you feel you resonate with 'tidy' and no...it doesn't have to mean a showhome worthy home) home, how does it feel in your body? What thoughts visit you? Now flip it around... what does a disorganized or messy house make you feel? Think? Do?

There has been some research that indicates that mental health symptoms can reflect in the space we are in physically. And yes, a messy or disorganized house can also reflect how busy you might be, so we need an element of grace-giving here.

When working with individuals who are experiencing stress, anxiety, or depression (or a combination thereof), the last thing that many want to do is to clean. And I get it. Full disclosure, I hate it too...and I see the purpose in it.

The purpose is that it not only gets the shit done, but it can also help with decreasing negative mental health symptoms; in fact, Saxbe (2016) concluded that clutter can affect our moods and even how we feel about ourselves! I know this is true. I know that I am really, really hard on myself when my space is cluttered, and in my tiny home, it happens FAST with 4 neurodiverse people under the roof! Saxbe concluded in the study that the individuals studied who viewed their homes as messy or disorganized, had increased levels of cortisol, a stress hormone. Interestingly, the study also found that these same participants had lower moods throughout the day and higher levels of fatigue at night.

Furthermore, there is evidence to suggest that less visual stimuli can help the brain to focus and process information. So. For this ADHD brain of mine, I just look at all the clutter and think ALL THE THOUGHTS, and then RETHINK THEM BECAUSE I FORGOT WHAT TO DO.

Speaking of ADHD... clutter on an ADHD brain is like looking in the bargain box at Walmart--it's full of stuff, probably quite useful too, but you can't find what it is your looking for because of all the stuff in the way. Use an analogy of the brain now... I have this happen to me all the time because of the ADHD, but it happens to neurotypical people as well. When there is just so much in the brain (and let's face it... there is a A LOT on our minds right now), how can the brain process it? Imagine that a librarian keeps having people check in books and they can't put them away fast enough so the pile keeps increasing...and increasing...and increasing. I know some great librarians...and I can tell you, that would be exhausting.

That can also be our spaces. So think to the bargain box... imagine if it were laid out in a way that you could a) visually process it and b) not have to rifle through the clutter. Imagine the librarian closes the check-in box, next groups the books, and then puts them away. How would those situations feel? A bit better, I'd imagine. So again, back to our link to the brain. The same thing happens with the brain. When we take some time to declutter, we allow our brains to take a break too because it is now focused on something a) that it can control, b) that becomes easier to process, and c) feels good when it's done (yay dopamine!).

Finally, have you ever noticed your thoughts as you engage in decluttering, cleaning, or organizing? If not, I encourage you to experiment with it and see what you notice (or...not notice. Spoiler alert). You see, when we engage in those activities, we often enter a space of mindfulness where we are focused on the task at hand. Next time you wash the dishes, pay attention to the temperature, sound, texture, smell, (maybe not taste though...) of the water and the dishes as you wash them. Notice how you feel afterward too!

Physical Health

Cleaning can have major benefits to your physical health too. Simply, cleaning can reduce exposure to mold, dust mites, and other irritants, which can help with allergies and asthma. Additionally, if you have any chronic respiratory problems, reducing exposure to these things can help.

Cleaning can also be a form of exercise. Have you ever tracked your time when cleaning? That shit gets real! I remember one day I cleaned for hours, top to bottom (it was a rough month...), and I was sweaty, gross, but felt amazing. My muscles told me for days after how good it was too. And according to the Mayo Clinic, moderate-intensity aerobic exercise for at least 30 minutes five times per week is recommended. So cleaning can fall into that category!

And finally... Cleaning and Control.

The worst day of my life... I cleaned and organized.

When I was so overwhelmed by working full time, in school full time, had 2 kids under 5 and my partner worked away from home... I decided to take apart my kitchen, sand the cupboards down, paint them, and reorganize the cupboards.

When the weight of owning a business gets to me, I tear apart closets again and again.

When COVID news was so overwhelming I couldn't breathe, I decluttered all the toys and shelves in the living room.

When I can't control events in my life, I clean.

Because that I can control. I can control what my hands touch. I can control what they do. I can control what my body does.

And I process. I breathe. I create.

I rest.

Starting: It Is Truly The Shittiest Part

It can be difficult to know where to start when it comes to decluttering your space. Remember this:

ACTION PRECEDES MOTIVATION

This means, you won't want to do it until you are actually doing it, so get started. Read more about that here. That being said, here are some tips to lighten it up a bit:

Here are a few tips to help you get started:

• Start small. Don't try to tackle the entire room at once! Start by focusing on one area, such as your desk or closet.

• Make a plan. Decide what needs to be done and create a plan of action. This will help keep you organized and motivated.

• Delegate tasks. If you don't have time to do everything yourself, ask for help from friends or family members.

• Create zones . Divide your space into zones, such as "work area", "living area", and "storage area". This will help you stay organized and know where everything belongs.

• Use storage containers. STORAGE SOLUTIONS! (excuse me, I just got really excited there...this is how one can tell one is in their thirties apparently...) Storage containers can be a great way to keep your space clean and organized. Choose containers that fit your needs and style.

• Label everything. Labeling helps to keep things organized and easy to find. It also prevents clutter from building up over time.

To recap:

So there you have it. A bit of why I think decluttering is important not just for our physical spaces but also for our mental well-being. And it's a great way to get some dopamine hits in too (bonus!). Reducing clutter, organizing, and creating a sense of control over our space can help with mental health issues such as stress and anxiety by decreasing the amount of visual stimuli, helping to focus better, and providing a mindful break for the brain. Additionally, cleaning can have major benefits for physical health by reducing exposure to allergens and other irritants as well as providing moderate-intensity aerobic exercise. Whew! That was a lot... but so worth it! Now go forth my lovelies and purge your spaces...and let me know how it goes!

References

Saxbe, D. (2016). The Relationship Between Clutter and Mental Health: A systematic review. Journal of Environmental Psychology, 47, 116-127. DOI: doi.org/ftxr35j

WordToTheWise. (2019). Clean Your Room: Powerful Life Advice | Jordan Peterson. Retrieved from https://www.youtube.com/watch?v=Vp9599kwnhM.