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ketamineclinics.com
article
https://ketamineclinics.com/our-blogs/coping-with-stress-and-anxiety-with-cle…
Cleaning involves smooth, repetitive, predictable movements such as pushing a mop back and forth across the floor, wiping a duster across the shelves, or circling a sponge across the countertop. As your mind focuses on these simple, task-driven movements, it can more easily block out the negative thoughts at the root of your anxiety. In other words, the repetitive act of cleaning can have a similar positive effect on the brain as more traditional types of meditation. [...] Here are the four main reasons why, if you are feeling stressed, worried, or anxious, taking the time to clean your house might actually make you feel better.
### Cleaning as meditation [...] The tasks in our lives can seem endless and overwhelming with no end in sight. Cleaning can be easily broken down in a series of small steps with measurable, easily-visible results. In other words, when you are done cleaning the bathroom, you can see a clean, sparkling bathroom and “check it off the list”. That sense of satisfaction, of a job well done, provides a sense of accomplishment that counteracts anxiety and negative thinking.
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oxfordcbt.co.uk
article
https://www.oxfordcbt.co.uk/stress-management-cleaning
Whether you think of cleaning as a meditative task, or an energetic throw yourself into it task. Either way, any form of exercise releases endorphins. Endorphins send messages to your brain that changes your perception of pain and will trigger positive emotions in your body. Regular exercise has been proven to reduce stress and reduce anxiety, along with preventing depression. Cleaning will also have these effects on your body and mental health as long as these chores require some physical [...] 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
F
facebook.com
news
https://www.facebook.com/MassageAddictInc/posts/self-care-stress-relief-check…
Studies have shown that spending even just 10-15 minutes on a simple cleaning task, can instantly help improve your mood and calm anxiety.
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verywellmind.com
article
https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-509…
Additionally, the Anxiety and Depression Association of America indicates that the physical activity of cleaning coupled with the end result of a cleaner home helps reduce stress, feelings of anxiety, and depressive symptoms. Cleaning can also reduce fatigue and improve concentration.
### Cleanliness and Focus [...] ### Start Small
Most people put off cleaning because the task seems way too big to tackle. But instead of expecting to get the entire house into order in one weekend, start small and do just a little bit each day.
Commit to doing one thing around your house or apartment each day. Before you know it, your environment will be much cleaner and less stressful. [...] If you've ever felt stressed, frustrated, or overwhelmed by a messy house, you likely understand the link between cleanliness and mental health. Cleaning up and decluttering can feel satisfying and even therapeutic.
When some people feel overwhelmed or stressed out, they might try yoga, mindfulness, or even a massage. For others, giving the shelves a quick dust, wiping down the kitchen, or even organizing the closet is just as beneficial for their mental health as using a mindfulness app.
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healthcentral.com
article
https://www.healthcentral.com/mental-health/benefits-of-cleaning
Thinking about cleaning can certainly provoke anxiety in some people, according to Dr. Brown, but once they get going, they find cleaning can be calming. In fact, it’s possible to turn cleaning into a meditative experience, he says. “Mindfulness is all about conscious awareness. Tuning out the stress of the outside world but bringing your conscious awareness to the task at hand and focusing on accomplishing that one thing in the moment may actually be advantageous for your mental health,” he [...] If you are easily distracted by tasks that bore or overwhelm you set a timer for 20 minutes and tackle a cleaning task. Load your dishwasher and scrub your sink. Clean two toilets or vacuum and dust your living room. Vow to work on a different task for the same amount of time (more or less depending on your motivation) the next day. This approach will slowly build a sense of accomplishment and pretty soon you'll be making dinner in a clean kitchen. [...] QR Code
Experts say a disorganized and messy house can contribute to feelings of stress, anxiety, and depression. But what if you're not motivated to tidy up? We talked to people who successfully use cleaning to reduce their anxiety, calm their worries, and work in a little exercise, too. Their approach, along with some researched-backed studies, just might convince you of the mental health benefits you may gain.
## Declutter Your Space, Declutter Your Mind
M
michiganmedicine.org
article
https://www.michiganmedicine.org/health-lab/3-easy-anxiety-relief-exercises-y…
Mindfulness can be practiced anywhere and applied to any activity. Consider the process of taking a shower: Most of us just go through a pattern of steps, rushing through the routine to move forward with our day. A mindful shower would involve paying attention to the smell of your soap, the feel of the warm water on your different body parts, the sound of the water hitting your back and the steam enveloping the bathroom, for example. [...] Square breathing helps regulate the amount of oxygen and carbon dioxide in our bodies, which can often be out of balance when anxiety is at play. Square breathing involves breathing in, holding the breath, exhaling and holding it again — all for four counts apiece.
Repeat the cycle for several minutes. This anxiety relief exercise promotes relaxation and leads to clearer thoughts, helping to reset emotional peaks.
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### Mindfulness exercise for anxiety [...] Progressive muscle relaxation seeks to help your brain recognize what it feels like for your muscles to be in a relaxed, tension-free state. To initiate PMR, get comfortable in a seated position. Starting at the tips of your toes and working your way up, flex each major muscle group for a count of 10 seconds, then release for a count of 10 seconds. Move on to the next group of muscles, flexing for 10 seconds, then releasing for 10 seconds.
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healthline.com
article
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.
Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:
heart disease
anxiety disorders
depression
Certain factors may affect your vulnerability to stress. These can include: [...] Share on Pinterest
## 1. Get more physical activity
A 6-week study of 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty.
The CDC recommends 150 minutes of moderate-intensity exercise per week, as well as two days of muscle-strengthening activity. [...] Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness. Engaging in self-care is associated with lower levels of stress and improved quality of life.
Examples of self-care include:
going for a walk outside
taking a bath
lighting candles
reading a good book
exercising
preparing a healthy meal
stretching before bed
getting a massage
practicing a hobby
using a diffuser with calming scents
practicing yoga
## 5. Try journaling
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nhs.uk
article
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breath…
If you're lying down, place your arms a little bit away from your sides, with the palms up. Lie with your legs straight or bend your knees so your feet are flat on the floor.
If you're sitting, place your arms on the chair arms.
If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart. [...] 1. Let your breath flow as deep down into your belly as is comfortable, without forcing it.
2. Try breathing in through your nose and out through your mouth.
3. Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
4. Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.
5. Repeat for at least 5 minutes.
Page last reviewed: 12 June 2026
Next review due: 12 June 2029 [...] # Breathing exercises for stress
This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.
You will get the most benefit if you do it regularly, as part of your daily routine.
You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Make yourself as comfortable as possible. If you can, loosen any clothes that restrict your breathing.