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healthcentral.com
article
https://www.healthcentral.com/mental-health/benefits-of-cleaning
# How And Why Cleaning Can Improve Your Mental Health
If you’re stressed or anxious, doing household chores like organizing drawers, washing dishes, or mopping floors, can boost your mood and reduce your anxiety. Here's a look at the connection and some expert advice to help you get started if you're feeling stuck.
By
Nancy Josephson Liff
(Image: iStock) [...] Washing dishes, mopping floors, and yes, ironing can be calming—especially when conducted in a mindful way.
A 2015 study conducted by student and faculty researchers at Florida State University found that mindful student dishwashers—those who focused on the smell of the soap, the warmth of the water, and the feel of the dishes—experienced a 27% decrease in nervousness and a 25% hike in mental inspiration, while the control group received no benefits.³ [...] Research suggests that cleaning—or a lack of it—may be linked often linked to mental health. On the one hand, doing household chores can serve as a productive distraction—a way to take your mind off of pressing concerns—and at least temporarily help you stop worrying about problems you can’t control. On the other hand, unmade beds, a sink full of dirty dishes, even cluttered and disorganized countertops and cabinets, may simply suggest you’re super-busy. But they can also signal mental
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psychologytoday.com
article
https://www.psychologytoday.com/us/blog/changepower/202208/8-surprising-psych…
A small study from Florida State University explored whether the chore of dishwashing, done mindfully, could reduce stress. Using a group of 51 students, they discovered that dishwashers who were instructed to be mindful when washing dishes—focusing on the smell of the soap, the warmth of the water, and the feel of the dishes—reported a decrease in nervousness by 27 percent and an increase in mental inspiration (see #1) by 25 percent. [...] Chores that reduce clutter can also reduce stress. Various studies have indicated that clutter can be linked to higher cortisol—a stress hormone—and can also interfere with focusing. I love the title of author Gretchen Rubin's book: Outer Order, Inner Calm. That about sums it up. So if you’ve been yearning to clean out that junk drawer, do it. You’ll feel better.
8. Chores are an opportunity for “me time.” [...] Although the control group didn’t experience the benefits reported above, I wonder if just finishing a necessary chore in itself relieves some stress. It's a good feeling to cross something off your to-do list or improve your living space. More research, please.
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adventhealth.com
article
https://www.adventhealth.com/blogs/stress-less-home-7-simple-activities
Make sure to spend meaningful time with friends and family. Reconnect with them after a long day. Social connections reduce anxiety and depression, boost the function of your immune system and even help you live longer. Read a book to your kids. Work on a puzzle or craft. Plan a game night with friends. Hang out with your favorite pet. If nothing else, call a friend and just catch up.
## Indulge Yourself [...] The AdventHealth Blog
The AdventHealth Blog
# Stress Less at Home With 7 Simple Activities
Two friends jogging in a park
After a hectic day at work or a long day taking care of kids, finding stress relief at home may seem next to impossible. But take heart. There are plenty of simple and inexpensive stress busters you can enjoy right in the comfort of your own home. [...] ## Get Outdoors
Spending time outdoors lets you clear your mind, refocus and escape chaos for a while. Take a walk around your block, walk a trail near your house, take your dog for a walk or simply look at the stars to connect with the natural wonders of your environment.
## Decrease Phone Time
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healthpartners.com
article
https://www.healthpartners.com/blog/tips-for-reducing-stress-at-home
It can be helpful to bucket your tasks and set a schedule for what needs to be done daily, weekly, monthly and yearly. For example:
Creating a calm, happy environment is a start. But how you spend your time can reduce home stress even more. [...] Sometimes, the laundry needs to get done. And sometimes you’ll need to stay up late helping your child (or boss) on a report. But, when you have a choice, focus on activities that will reduce stress, make you feel more relaxed, and allow you to connect with others or bring you joy. [...] Regular cleaning is important to remove germs in your home, and decrease the chance that someone gets a cold or flu. You can make it easy by keeping disinfecting wipes in the germiest areas of your house – such as the kitchen and bathroom.
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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 [...] ## How to Incorporate Cleaning Into Your Life
1 Start small and do a little bit each day. The thought of having to clean your house from top to bottom in one day can be daunting and will only add to any stress or anxiety you are feeling. Don’t make your to-do list bigger than what you can handle mentally. To begin with, choose one thing to do today, and then something else tomorrow and so on. You won’t then be faced with a daunting feeling when you come to 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
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healthline.com
article
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
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 [...] 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: [...] Journaling may help reduce stress and provide a positive outlet for your thoughts and emotions.
You can also try a guided journal if you’d prefer more targeted, expressive writing.
## 6. Reduce your caffeine intake
Consuming too much caffeine may worsen stress, according to a 2021 review of literature. Overconsumption may also harm your sleep, which can increase stress.
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thesupportivecare.com
article
https://www.thesupportivecare.com/blog/how-to-create-an-anxiety-reducing-dail…
## Understanding Anxiety and the Power of Routine
Anxiety disorders are the most prevalent mental health conditions in the United States, affecting roughly 40 million adults (19.1% of the population) annually. While some level of anxiety is normal and even helpful in certain situations, chronic anxiety can significantly impact quality of life, relationships, and productivity.Research consistently shows that establishing predictable patterns through daily routines can help manage anxiety by: [...] Drink a full glass of water upon waking to rehydrate your body after sleep.
Incorporate protein and complex carbohydrates into breakfast to stabilize blood sugar levels, which can prevent anxiety spikes.
Consider limiting caffeine, as it can trigger or worsen anxiety symptoms in sensitive individuals.
### 4. Gentle Movement
Incorporating 10-15 minutes of morning movement can significantly reduce anxiety: [...] Before reaching for your phone or checking emails, engage in a mindfulness practice:
Meditation: Even 5-10 minutes of meditation can reduce anxiety. Studies show regular meditation practice can reduce anxiety symptoms by up to 30%.
Deep breathing: Practice 4-7-8 breathing (inhale for 4 counts, hold for 7, exhale for 8) to activate your parasympathetic nervous system.
Journaling: Write three things you're grateful for or set intentions for the day.
### 3. Hydration and Nutrition
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mdanderson.org
article
https://www.mdanderson.org/cancerwise/anxiety-hacks--7-tools-to-manage-stress…
How to do them: Gently press the tip of your tongue to the roof of mouth, and your jaw will often fall open and relax on its own. Tilt your head forward and roll it around slowly on your neck clockwise, then counterclockwise. Raise your eyebrows up and down a few times to loosen your facial muscles. Shrug your shoulders as if saying, “I don’t know,” then leave them up high for a few seconds before letting them fall. [...] How to do it: Think of a person, place or thing that brings you joy or comfort, and picture it in your mind in as much detail as possible. If it’s the ocean, for instance, smell the salt water, watch the seagulls flying overhead, feel the warmth of the sand beneath your toes, and hear the waves crashing on the beach. If it’s the symphony, admire the beautiful grain of varnished wood on a violin, feel the smooth velvet of a seat cushion, and hear the bright, cheerful blasts of a trumpet. Then [...] Why it works: “Playing music just gives your brain a reprieve,” explains Wygant. “During finals in school, I remember students lining up for the chance to play the piano in one of our lobbies. Because when you’re making music, you’re not thinking about anatomy or organic chemistry. And afterward, you can just think much more clearly and solve problems a whole lot better.”
## 7. Make a new playlist
What it is: Creating a new music collection on a smartphone, tablet or computer