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C
columbiadoctors.org
news
https://www.columbiadoctors.org/news/reduce-stress-through-decluttering
Whether someone is dealing with depression or is simply overwhelmed, we often use a technique called behavioral activation, which involves purposefully engaging in achievable activities to improve mood. This approach has been borne out in research; one study even suggests that cleaning can help alleviate stress, even when the stressor has nothing to do with the clutter. Spring cleaning is a great example of behavioral activation. [...] I’m actually a big fan of Marie Kondo’s advice on tidying up, which involves donating or getting rid of items that you don’t have an emotional connection to. Her technique reminds me of a concept we have within dialectical behavioral therapy (DBT), called “wise mind,” which is when we simultaneously use our rational and emotional minds to make a decision. In this case, paying better attention to the emotional reaction we have in response to our items can help people who are feeling stuck come [...] In behavioral activation, we help our clients identify objectively achievable tasks (this will often include cleaning or straightening up) and help them differentiate these actions from the stressors and tasks that the individual finds overwhelming. We also help them chunk down any large, overwhelming task into smaller, more manageable steps.
H
healthline.com
article
https://www.healthline.com/health/how-to-declutter-and-why
Decluttering can help reduce visual distractions and benefit mental health, attention, and working memory. If getting started is hard, focusing on a small area at a time or trying a popular method can help.
Decluttering usually involves getting rid of things you don’t use to make more space for yourself and the things you do use. It can also include removing and relocating items to a more suitable place.
Decluttering has benefits for mood, stress reduction, and focus. [...] Clutter may also affect your visual working memory by acting as a visual distraction. If you have a cluttered living environment, your brain might be working harder to keep up due to extra demands on your visual working memory.
Reducing clutter in your living space may help:
reduce stress
improve focus
increase high positive emotions, even in people who find it challenging
improve psychological well-being and sense of home
support mental health and mood
improve sleep [...] Work in short bursts: Focus on what you can declutter in short bursts of time in a small area. For instance, spend 5 minutes gathering items to a place where you can sit while you look through them. Avoid bending down to the ground if you cannot do so safely.
Take breaks: Avoid overextending yourself and take frequent breaks to rest. You can also spread decluttering a single area over a longer period of time instead of one session.
W
webmd.com
article
https://www.webmd.com/mental-health/mental-health-benefits-of-decluttering
Better focus. Clutter makes it difficult to find what you need. It may also distract you. Getting rid of visual clutter can help you focus better on any task at hand.
Higher self-esteem. When you have trouble staying organized, you may feel out of control. Improving your living space can restore feelings of competency and pride. [...] Better relationships. Conflict with family or roommates often occurs when one person can't control clutter. Also, you may be more comfortable inviting friends into your home when it's tidy.
Lower risk of asthma and allergies. You may think your house is messy but not dirty. But it's hard to clean around piles of belongings. Decluttering can prevent pests and reduce dust, mold, and mildew, which may trigger asthma and allergies. [...] Build in structure. If you invite friends over for dinner, you'll be motivated to declutter your kitchen. If you schedule someone to take your unneeded items, you'll have a target date for completing your decluttering. Make sure you allow some extra time, as decluttering can take longer than you expect.
Don't strive for perfection. There's no need to hide items that you use a lot. Also, try not to judge your spaces against those of other people.
## Difficulties With Decluttering
J
jlewistherapy.com
article
https://jlewistherapy.com/practical-ways-to-declutter-anxiety-and-stress
Step 1: Notice the Mental Clutter · Step 2: Gently Let Go of What No Longer Serves You · Step 3: Re-center With Grounding Rituals · Step 4: Choose One Focus Area
R
rightasrain.uwmedicine.org
article
https://rightasrain.uwmedicine.org/life/leisure/cleaning-and-mental-health
"You know, fold and put away the laundry that’s been on the couch — your anxiety level drops at least a little bit, even if there's still plenty of existential crisis to indulge in,” says Browning.
Acknowledging that you can’t control everything but that you can address some small things (like your living space) is a move in a positive direction for your well-being and stress management. After all, it feels good to fix something and cross something off your list, even if it's small. [...] This means that to reduce anxiety and improve your well-being, it’s important to figure out the stressors in your life and environment that you do have control over and how you can work on them so that your overall anxiety can go down. Which is where Browning thinks that something like tidying your house can come into play. [...] The one really important thing to remember during your cleaning and sorting: Be kind and patient with yourself. Especially when it comes to those really dark and difficult times, it’s important to allow yourself a little grace and stop carrying all the guilt and shame about not having the perfect space.
“Keep your expectations reasonable and your goals small,” says Burns. “And when all else fails, toss things into the nearest obliging closet. You'll get to it later ... you always do.”
F
facebook.com
news
https://www.facebook.com/groups/declutteringandorganizingtipsandtricks/posts/…
Today was chain sawing dangerous branches outside with a friend acting as a safety buddy so I only did a few feet of moving items that I am letting go
M
mindful.org
article
https://www.mindful.org/five-ways-to-declutter-your-body-and-mind
Sometimes it seems like all I can do to calm down, to declutter, to make space, is to flow with breath and body through a sequence of yoga poses. Sometimes I go from downward dog to plank to upward dog and back. Sometimes I start from a Warrior II pose then straighten my front leg in sync my breath, which is also now in sync to my hands moving from out to the sides to above my head. (Try these 10 yoga poses to practice before meditation.)
### 2. Listen to/sing your favorite song [...] gratitude is a huge part of mental health, which includes stress reduction. [...] ### 3. Get up and move
One of my favorite ways to instantly declutter the mind is to literally Bust a Move! I bust out one of my favorite dance moves, and even get the added bonus of the endorphins. I grew up with tapes, not CD’s, so can anyone say THE RUNNING MAN (or the ELECTRIC SLIDE)! If you’re at work and your office mates might not approve of your sweet moves, you can try mindful walking.
### 4. Remember the good times
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greatergood.berkeley.edu
research
https://greatergood.berkeley.edu/article/item/six_steps_to_decluttering_your_…
While we may have lofty goals, if we try to take on too much all at once, this can feel overwhelming. At the level of our autonomic nervous system, this overwhelm can be read as a “threat” response that can put us into a state of freeze or immobilization, where it is hard to move forward toward our goals. Breaking things down into small, bite-sized pieces is often more “digestible.” Small steps can act as cues of safety for the nervous system, dialing down our stress response and making things [...] mindfulness and mind-body strategies. To enjoy free meditations and other resources, visit . [...] Using these six steps to declutter invites the opportunity not only for cleaner spaces but also for growing inner resources helpful in life: letting go of clinging, craving, and the need to have more; feeling more satisfaction (and recognizing our human tendency to overconsume in many areas of our life); practicing gratitude and appreciation, non-attachment, impermanence, and generosity; prioritizing what is truly important; and approaching tasks in a way that builds momentum and intrinsic