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soula.care
article
https://soula.care/blog/stress-and-anxiety/stress-cleaning
During an acute anxiety or panic episode, cleaning can serve as an effective grounding technique, but the mechanism matters. The most effective approach is to use cleaning as a sensory grounding exercise: focus on the physical sensations (the temperature of the water, the texture of the cloth, the scent of the cleaner) rather than the outcome. This activates the parasympathetic nervous system through sensory engagement, which, NCCIH confirms, is one of the most direct pathways to interrupt the [...] Cleaning is a simple problem with a simple answer for the mind. Cleaning acts as a form of behavioral grounding — helping you restore a sense of control, regulate your nervous system, and release built-up tension caused by emotions like anger or anxiety. We can't always fix a complicated work project or a personal conflict, but we can clean a sink until it shines and see the results right away. This gives you a small, controlled win in a world that often seems out of control. Some common [...] Cleaning is hard work. Moving while sweeping, wiping, and scrubbing can release endorphins, which are chemicals that make you feel better. This exercise helps break down extra stress hormones like cortisol and adrenaline, which lowers overall physical tension. A 2018 meta-analysis published in PMC, analyzing 23 randomized controlled trials, confirmed that light-to-moderate physical activity produces statistically significant reductions in cortisol and state anxiety. The movement involved in
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owlsnestrecovery.com
article
https://www.owlsnestrecovery.com/blog/how-can-cleaning-be-used-as-therapy
When you feel anxious or struggling with anxiety, it can be a good practice to start cleaning or organizing.
One study finds that repetitive and predictable actions– in this instance, cleaning– can help you cope with temporary anxiety. Moreover, the order in a house or environment makes people feel safe.
mental health and cleanliness
Source: Pexels.com
### It gives you a sense of control [...] benefits of organizing
Source: The Owls Nest Recovery
### It’s one way to meditate
Having a clean and neat home– the result of a significant cleaning session– is an incredible stress reliever. Seeing everything placed where it should be, without a hair out of place, gives you a sense of peace.
Cleaning is therapeutic. The actual process of cleaning is relaxing, satisfying, and a great stress management technique. You can use that time to stay in a calm and quiet state and think. [...] You can also incorporate mindfulness into your cleaning. Meditating alone is an excellent technique for managing anxiety and depression. If you do it while cleaning, you’re hitting multiple birds with one stone. You’ll feel more relaxed after you’ve finished.
### It provides instant gratification
Besides meditating, you can use cleaning as an exercise of gratitude, particularly for each thing you touch.
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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 [...] Clutter and mess can create more stress and anxiety, but by cleaning, organizing, and reducing the clutter, people are able to take control of their environment and create a more relaxing environment that helps them focus better on the more pressing issues in their lives.
## Benefits of Cleanliness and Decluttering [...] A study by the University of Connecticut found that in times of high stress, people default to repetitive behaviors like cleaning because it gives them a sense of control during a chaotic time. Other research has found that decluttering can help older adults retain a sense of control over their life as they age.
What's more, clutter and disorganization can be really distracting, making it hard to focus or complete other projects. You can start to feel stuck in a rut.
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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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oxfordcbt.co.uk
article
https://www.oxfordcbt.co.uk/stress-management-cleaning
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 [...] 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 [...] 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
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pmc.ncbi.nlm.nih.gov
official
https://pmc.ncbi.nlm.nih.gov/articles/PMC11925691
## 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 [...] # and 1b (Preregistered Replication): Visually Simulated Cleaning Alleviates Residual Anxiety From a Stress-Inducing Physical Scene
Experiment 1c (Preregistered Extension): Visually Simulated Cleaning Results in Different Effects From Visually Simulated Touch
Experiment 2 (Preregistered): Actual Cleaning Changes Cardiovascular Reactivity to a Potent Social Stressor
Discussion
Supplemental Material
Funding Statement
Acknowledgments
References
Associated Data
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vellaclean.com
article
https://vellaclean.com/blog/how-cleaning-boosts-mood
Stress cleaning isn’t just a distraction, but it is also a tool. It gives you an outlet for nervous energy and helps use to create more of a calming environment. It gives you something tangible to focus on when our heads are spinning.
## 5 Small Cleaning Wins That Instantly Lower Anxiety [...] We talk a lot about cleaning as a chore, but rarely about what it does for our minds. In moments of stress or anxiety, even something as small as wiping down a surface or making the bed can feel like reclaiming a bit of peace. A clean space doesn’t just look good, it supports emotional wellbeing, mental clarity, and a sense of control when life feels anything but manageable. [...] Keep it Simple
Keep the cleaning routines simple and achievable. The more active you are in your routines, the more likely those routines are to be helpful.
## A Clean Space Supports a Calm Mind
Stress cleaning, anxiety cleaning, & the emotional benefits of cleaning are all real. When our home is cluttered and chaotic, our mind follows suit. When you reset a single space, you start to breathe again.
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healthieru.unl.edu
research
https://healthieru.unl.edu/news/spring-cleaning-mind-how-decluttering-reduces…
Practicing mindfulness, journaling, and limiting information overload are great ways to clear mental space. Decluttering your physical surroundings can also enhance mental well-being, as a tidy environment promotes relaxation and reduces distractions. Writing down tasks instead of keeping them in your head helps free up mental energy, reducing anxiety and improving productivity. Setting boundaries and learning to say no can prevent overwhelming feelings, allowing you to focus on what truly [...] focus on what truly matters. Taking breaks from social media and engaging in restorative activities like walking, reading, or meditating can further ease stress and promote inner peace. [...] Lynn McGill
Spring is the perfect time to refresh and reset—not just our homes, but also our minds. Mental clutter, like negative thoughts, worries, and endless to-do lists, can increase stress and make it difficult to focus. Just as cleaning a messy room creates a sense of order, clearing mental clutter can bring clarity and calm, allowing you to be more present and intentional in your daily life.