The Impact of Clutter on Your Mental Health
Author: Jack

September 5, 2024

Clutter can profoundly affect your mental well-being, a challenge many face daily. Whether it’s a pile of papers on your desk, clothes strewn across your bedroom, or a crowded kitchen counter, too much stuff can weigh you down and contribute to stress and anxiety.

"There's a common misconception that decluttering and organizing are purely about aesthetics. While I strive to make my clients’ spaces visually appealing, I’m far more concerned with how the space feels," says Jen Robin, a professional organizer. "Clutter isn't just physical; it's mental and emotional. It can make you feel anxious, stressed, and overwhelmed. Every item demands your attention, which can be incredibly draining."

The link between clutter and mental health is well-established, but getting organized is often easier said than done. If messes stress you out, check out the following tips for reducing clutter and improving your mental health.

Understanding the Effects of Clutter

So, how does clutter impact your mental health? For starters, it can leave you feeling overwhelmed and anxious. Being surrounded by clutter makes it difficult to relax, unwind, or focus on tasks and responsibilities. The physical presence of clutter can also serve as a constant reminder of unfinished projects and to-do lists, leading to feelings of guilt and shame.

Beyond stress and anxiety, clutter can harm your overall sense of well-being. A cluttered space can create a disconnection from your home and personal life, making it hard to find joy and contentment amid chaos. "A cluttered home reflects a cluttered mind," says Susan Stewart, an organizer from Perfectly Placed. "I’ve worked with many clients with ADHD; the more clutter there is, the more distracted you become, and the harder it is to concentrate."

It’s also important to note that clutter can sometimes be a symptom of deeper issues, such as hoarding or difficulty letting go of certain items. If you struggle to declutter and maintain a clean, organized space, you might consider seeking support from a mental health professional.

Start Small

When addressing clutter’s impact on mental health, it’s okay to start small. Kathleen Crombie, a therapist and cognitive behavioral coach from Order to Organize, suggests removing broken items, trash, and recyclables. "Remove items that don’t belong to you or your space at home. Next, sort like with like if there’s room."

If you’re unsure where to begin, I advise focusing on the areas that matter most to you. The space that will affect you most deeply depends on who you are, your routine, and what you value. For example, my morning routine is essential for me. It doesn't always look the same, but starting my day with a shower, coffee, and breakfast sets the tone for my entire day. If my coffee or breakfast isn’t like how I usually start my day, I start the day feeling overwhelmed and frazzled.

Lighten the Load

Focus on eliminating items you no longer need or use. Donate or sell items that are still in good condition—giving back can also boost your mood..

If you’re feeling overwhelmed, I suggest starting with a small drawer or a single cabinet. Not only will you build a beautiful habit, but the satisfaction you’ll feel when that small space is clear will motivate you to keep going! The key is to make the task less daunting. Once you experience the immediate satisfaction of clearing out a small area, it builds momentum and confidence to tackle larger projects.

Ask for Help

Sometimes, tackling clutter and its effects on mental health requires support. An impartial perspective can make it easier to let go of clutter, and extra help can be invaluable if you’re struggling with mental health challenges. Consider hiring a professional if you feel overwhelmed.

A mental health professional observes that for clients dealing with depression, "having a professional come in and help clear a space can be a real pick-me-up. It’s encouraging and empowering to realize that clutter is something that can be managed."

Establish a Routine

Creating routines and habits can help mitigate clutter’s impact on your mental health. This could involve setting aside time each day to tidy up, limiting the number of items you bring into your home, and finding storage solutions that work for you. Remember, striving for "clean enough" is perfectly fine.

How you feel in your space is the most important factor to consider. As you try to establish routines and habits here are some phrases you could tell yourself:

"I am working on the issue."
"Progress, not perfection."
"I am focusing on keeping items for my life now."

Clutter can significantly affect mental health, so it's crucial to declutter your space and establish routines that help you maintain a clean and organized environment. By taking control of your surroundings, you can improve your well-being and reduce stress and anxiety.