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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. [...] When we evaluate someone’s mental health, we typically include appearance within an overall assessment of their ability to perform activities of daily living. If someone presents as noticeably disheveled or does not appear to be engaging in normal grooming, that could indicate the person may be struggling in many areas, including their home environment, driven by depression, anxiety, or some other mental health disorder.
## Where does spring cleaning fit into stress reduction? [...] “When our living environment becomes unmanageable for a period of time, it can be a symptom of depression or anxiety,” says Michael Carollo, PsyD, a clinical psychologist at Columbia University.
We asked Dr. Carollo to explain how clutter can impact mental health—and how activities like spring cleaning can help.
## How does clutter affect our mental health?
Some research has suggested that extensive clutter can have a negative impact on well-being.
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kwikbrain.medium.com
article
https://kwikbrain.medium.com/fight-stress-by-cleaning-it-really-works-33cd50e…
One way to fight stress is through cleaning. This is probably a solution many of us have never considered as a destress solution. In fact, cleaning is something many people add to their list of things that adds stress to their lives. But there’s a lot of science to back this up. Here are four ways cleaning helps lower stress.
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Photo by Volha Flaxeco on Unsplash
### Provides a sense of control [...] Whether it’s cleaning out a closet, organizing our inbox, or scrubbing the floors, cleaning can help us feel like we’re in control of an outcome. We start with a mess and end with a tidy space. This is even more powerful if the cause of our stress is something we can’t control. [...] The problem is our expectations. We expect those items to bring the same rush of emotion every time. And they simply won’t. As the memories fade, so do the emotions. Our brain expects the positive emotion and when we don’t get it, we actually feel disappointed instead. It may be small amounts of negative emotions that get released, but when we’re already stressed, that can be enough. Letting go of these items gives our brain new expectations. The space is different, there’s less for our brain
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news-medical.net
news
https://www.news-medical.net/health/Investigating-the-Link-between-Cleaning-a…
Cleaning is considered to be a form of stress relief, among other activities such as mindfulness and exercise practices. Research has demonstrated that cleaning can yield several positive effects on mental health. Among them, a sense of control and a calming effect caused by the engagement of cognitive capacity in a repetitive activity is the most notable.
## The Link Between Cleaning, Physical Health, and Mood [...] Environmental uncertainty and uncontrollability are sources of stress in humans, which prevents normal functioning. Response to this form of uncertainty is ritualization, which involves limiting expressions and activities in repetitive motor patterns. [...] Cleaning results in good mental health through several mechanisms. The absence of clutter can reduce the overstimulation produced by too many visual stimuli, enabling increased focus and the ability to concentrate. In addition, cleaning can enhance mood, particularly when engaged in mindful activity whilst doing the cleaning activity – moreover, the active cleaning itself can result in environmental certainty and controllability, thereby reducing anxiety.
## References:
## Further Reading
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oxfordcbt.co.uk
article
https://www.oxfordcbt.co.uk/stress-management-cleaning
Can cleaning help you reduce stress? There are lots of different ways that we can manage our stress. We each have our routine that we reach for when we feel overwhelmed. Some may try yoga, or mindfulness exercises, maybe even head to the hairdressers or for a massage. For others, dusting shelves, wiping down the kitchen or organising is their way to deal with stress. Cleaning is just as beneficial for our mental health as mindfulness related activities. For some people, coming home to a clean [...] Clutter and mess can be linked to negative emotions like confusion and tension. Whereas a clean and tidy home leads to positive emotions such as a sense of calm and well-being. By sorting and organising the clutter and mess around you, you can reduce any stress or anxiety you may be feeling and this will help you feel like you are taking control of your life. The physical activity of cleaning combined with the result of a cleaner home helps reduce stress, feelings of anxiety, and depressive [...] yet to complete. Keeping clutter and mess at a minimum will have a positive effect on your focus, stress and mental health.
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pmc.ncbi.nlm.nih.gov
official
https://pmc.ncbi.nlm.nih.gov/articles/PMC11925691
Our work also provides the first physiological evidence for the attenuation of stress-related effects by cleaning, extending the hitherto mostly experiential evidence to a new level of analysis. An additional nuance is that cleaning effects in some of the present experiments were evident for indirect measures, including pictorial assessment of basic affective dimensions and physiological markers, but not for direct verbal measures that used specific emotion terms, which can operate [...] ## found that (a) concrete visual simulation of cleaning behavior alleviated residual anxiety from a stress-inducing physical scene, an effect distinct from touch, and (b) actual cleaning behavior enhanced adaptive cardiovascular reactivity to a highly stressful context of social performance/evaluation, which provides the first physiological evidence for the attenuation of stress-related effects by cleaning. Overall, actual cleaning and simulated cleaning attenuate effects of physical or [...] Visually simulated experience of cleaning behavior reduced residual anxiety from a stress-inducing physical scene. The manipulation involved mere visual simulation, with effect sizes (_d_ s = 0.205 and 0.141) in the expected small range by traditional standards (J. Cohen, 1988) and comparable with those in contemporary preregistered between-subjects research (Schäfer & Schwarz, 2019). The effect was observed and replicated on a pictorial measure of anxiety derived from basic emotional
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comprehensivecounselinglcsw.com
article
https://comprehensivecounselinglcsw.com/spring-cleaning-a-therapeutic-activit…
### Improve Your Mental Health
A clean and tidy home can have numerous benefits for mental health. A cluttered and disorganized space can contribute to anxiety, depression, and stress. In contrast, a clean and organized space can lead to increased motivation, improved mental clarity, and reduced stress levels. Cleaning is a form of physical exercise that triggers the release of endorphins, which are feel-good hormones that can alleviate stress and improve your overall mood. [...] Decluttering can be a form of therapy. When we go through our homes, sorting and organizing our belongings, we get rid of unnecessary items that may cause stress or negative thoughts. According to psychologists, decluttering creates a sense of control and order in our lives, allowing us to let go of negative emotions and unnecessary mental burdens. A tidy and clutter-free environment promotes calmness and relaxation, which can lead to increased productivity and positivity. [...] Conclusion:
Spring cleaning can be a therapeutic and fulfilling activity that can enhance your mental and physical health. By following some tips and tricks such as decluttering, turning it into a positive activity, and involving your family, you can transform cleaning into a fun and engaging exercise. As you deep clean your space, relish in the sense of accomplishment and feel the benefits of a stress-free mind. Let spring be a time of full refreshment and new beginnings.
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goodhousekeeping.com
article
https://www.goodhousekeeping.com/health/wellness/a69880892/reduce-stress
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## Actually breathe deeply. [...] many of the same stress-relief techniques can be useful.” [...] Skip to Content
1. Health
2. Wellness
3. Easy Stress-Relief Techniques You Can Do Anywhere
# Easy Stress-Relief Techniques You Can Do Anywhere
Here’s how to counteract the chaos.
By Arricca Elin SanSone
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