Connection Between Clutter Anxiety, and Depression

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Connection Between Clutter Anxiety, and Depression

Are you tired of seeing the piles of clothes, stacks of bills, and overall chaos turning your living space into a source of stress? You're not alone. Clutter Anxiety isn't just about an untidy space, it can be a mental battle that millions face. Here's how clutter anxiety, and depression intertwine and what you can do to break free.

What is Clutter?

Clutter is more than just physical debris. It's about things that don't add value to your life, stuff that you do not necessarily even love or want. These can be broken appliances, stained clothing that no longer fit, or old books packed in cartons.

It can be things you hardly see anymore because they have been in the same place you put them when you moved in. I call this clutter blindness.

• Physical clutter refers to tangible items piling up—think clothes, papers, and old gadgets, in your physical space.
• Emotional clutter, on the other hand, involves mental baggage—worries, regrets, and unresolved tensions. Disorganization might be temporary, but true clutter negatively impacts and drags you down.

Difficulty relaxing and concentrating when surrounded by physical clutter can cause emotional clutter and stress because for one reason every time you see it you feel you should deal with the clutter.

How Clutter Affects Mood and Anxiety Levels

Studies show that clutter makes you anxious because of stress hormones, and higher levels of cortisol, making you feel on edge. Clear space, clear mind, it's true. A messy environment can lead to chaos in your brain, creating feelings of being overwhelmed and trapped.

The Psychological Impact of Clutter Anxiety in Home Environments

Psychological theories suggest that clutter overloads your senses, making it harder for your mind to focus. It acts like constant background noise and pulls your attention away causing mental fatigue. This pressure cooker environment is a playground for anxiety and depression, making it essential to address.

A messy room or a cluttered space can and often does increase stress levels. A simple habit I have is clearing my desk after a work session so it is clear for the next day's work. This little act has a big payoff for my mental well-being.

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Recognizing Clutter-related Anxiety and Depression

Signs of Clutter Anxiety

How do you know clutter's getting to you? Look out for:

• Feeling stressed at the sight of piles of paper and messes in general
• Difficulty finding important things, causing irritation
• Avoiding invitations because your living space is "a mess"
• Procrastinating decluttering due to too much stuff and fear of chaos
• Feelings of guilt when thinking of discarding items

Symptoms of Depression Linked to Clutter Anxiety

Clutter often fuels a negative self-view, exacerbating depression. Watch for signs like:

• Feeling drained when in a cluttered room
• Low motivation to tackle cleaning tasks
• Sense of hopelessness in making changes
• Isolation due to embarrassment about your space
• Feeling a sense of chronic stress and feelings of shame

Strategies for Managing Clutter and Alleviating Clutter Anxiety

Photo byMarj Bates

Recognizing Clutter-related Anxiety and Depression

Signs of Clutter Anxiety

How do you know clutter's getting to you? Look out for:

• Feeling stressed at the sight of piles of paper and messes in general
• Difficulty finding important things, causing irritation
• Avoiding invitations because your living space is "a mess"
• Procrastinating decluttering due to too much stuff and fear of chaos
• Feelings of guilt when thinking of discarding items

Symptoms of Depression Linked to Clutter Anxiety

Clutter often fuels a negative self-view, exacerbating depression. Watch for signs like:

• Feeling drained when in a cluttered room
• Low motivation to tackle cleaning tasks
• Sense of hopelessness in making changes
• Isolation due to embarrassment about your space
• Feeling a sense of chronic stress and feelings of shame

Strategies for Managing Clutter and Alleviating Clutter Anxiety

Photo byMarj Bates

Start small! A kitchen junk drawer is a perfect place to start because it is a small task with an easily identified beginning and end. Also, we are seldom emotionally attached to the junk in this drawer. Throw away old elastics, bits of string, questionable batteries, and light bulbs you may have thrown in this junk drawer.

Then move on to another small area like the kitchen counter, desk, or closet. In the kitchen always start with any obvious trash, then move on to the dirty dishes.

If you have a large kitchen counter just empty a small section at a time. This way you will not create more chaos. Deal with it and move on to another small counter space. It is amazing how much cleaner a room looks with clear surfaces. It gives the same boost as having clean windows!

Schedule time and set small goals, like 'Declutter for 15 minutes daily or every other day'. Make a realistic goal and plan that work for your lifestyle. Small steps add up and go a long way to getting you closer to the clean home you desire. You will very quickly begin to feel the heavy mental load you have been carrying around lift.

Mindfulness and Clutter Reduction

Mindfulness can ease excessive clutter-related stress. Try this- before decluttering, take a deep breath. Notice how clutter makes you feel. Then, focus on the task at hand, letting go of distractions. It's like meditation but in action mode!

A lot of my friends have sacred spaces they use to meditate. I have tried sitting still to meditate many times. I have come to find this is not my thing. No one has ever accused me of having a lack of energy. I seem to meditate when I am walking and doing my artwork.

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In other words, I go to my 'happy place' where I can lose track of time. I can find myself at the other end of the beach when I look up. I love this feeling because it is a break from a busy, stressful day. A twenty minute walk for me has a profound impact, an hour walk is pure bliss!

Seeking Professional Help

Therapies for Anxiety and Depression

Sometimes, a helping hand is needed. Cognitive Behavioral Therapy (CBT) offers tools to change your thinking about clutter and its impact. It helps break down overwhelming tasks into manageable steps, changing patterns that lead to anxiety and depression.

Hoarding disorder is different from a messy house. The American Psychiatric Association (APA) speaks about hoarding disorder.

I also wrote a piece Caregivers Help For Seniors with Hoarding Disorder

Support Groups and Resources

Sharing your struggle can boost motivation. Look for support groups focusing on clutter. They're a lifeline, offering shared experiences and fresh strategies. Pairing up with a buddy facing similar challenges can double your success.

Declutterbuzz has a free, safe and supportive Face group. I work diligently to keep our private space safe.

Photo byMarj Bates

Actionable Steps to Reduce Clutter

Start with understanding that clutter impacts your mental health. Recognize when it's time to seek help and employ strategies to manage your space and mind. Take it a step at a time by choosing deliberate, mindful actions.

Take a look around, really look at your possessions. You may have loved these things at one time and have now outgrown them, like the Nehru jacket I wore in my school picture.

Imagine the lift you would feel if you removed the clutter from your home and surrounded yourself with only the things you love. Above all else celebrate your wins because you are a rock star!

Marj Bates is a life long ridiculously organized declutter-er and artist. Less is more are words Marj lives by in everything she does except collecting dogs. “Dogs are like potato chips! Can’t have just one.” says Marj. Marj wonders if growing up with a fanatically clean Jewish mom means her decluttering and organizational skills are in her blood.

For more Declutter Buzz & Freebies check out our safe and private Decluttering community on our Facebook page. We are a safe and private space of like minded folks tackling this all encompassing clutter thing once and for all. No shame allowed! We will have a few laughs too!

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