Clearing Clutter Can Benefit Your Mental Health

Do you have more possessions than storage space? Is your basement or attic filled with items you haven’t used in years or even decades? Do you feel stressed or anxious when you think about getting rid of belongings? If so, you probably have some clutter in your home, and it may be taking a toll on your mental health.

“All of us keep some things we don’t use, and some of us end up with clutter that impinges on our living and/or work spaces. Collecting too much stuff may be a problem in that it can interfere with our organization and sense of emotional balance,” explains Susan Evans, PhD, director of the Cornell Cognitive Therapy Clinic at Weill Cornell.

Reasons for Clutter

“People often have difficulty getting rid of things for emotional reasons. There may also be some sentimental factors that make it difficult to let go of something,” explains Dr. Evans. For example, you may have a set of china that you never use but you keep because your grandmother gave it to you.

There also may be beliefs or assumptions related to the potential utility of an item, such as thinking, “I may need it in the future,” or, “It’s wasteful to throw away things that still work.” Clothing is a classic example: How many of us keep clothes that are too small because we’re sure we’ll be able to wear them again once we lose weight?

Benefits of Decluttering

“Surrounding ourselves with stuff may give us a sense of comfort, but clearing out our physical space can free up our minds and allow us to fully embrace the present,” says Dr. Evans. Benefits may include fostering a sense of order, calmness, and clarity. Having an organized, clutter-free environment may also give us an improved sense of wellbeing and reduced anxiety.

Get and Stay Motivated

When clearing clutter, Dr. Evans says a good place to start is by writing down the pros and cons of decluttering. This exercise can provide motivation to clear away clutter, and you can refer to your list to remind yourself of how your life will improve by letting go of things you don’t need. The advantages may include having more space, claiming charitable donations on your taxes, and earning money by selling items. You may also find that you sleep better and that your focus and concentration improve.

Hoarding: More Than Clutter

Hoarding is a psychiatric disorder that can cause serious problems in one’s life.

“Hoarding is a chronic, persistent behavior that entails excessive acquisition of and difficulty discarding things,” says Dr. Evans. Hoarding can cause problems in relationships and social and/or occupational functioning. Hoarding can lead to serious safety concerns, such as fire hazards, an increased risk of falling, and unsanitary living conditions. People with hoarding disorder often have feelings of shame, and hoarding is commonly associated with anxiety and mood disorders.

A person with hoarding disorder feels he or she needs to save things, even if they have little or no practical use, and experiences great distress at the thought of parting with his or her possessions. Saved items may fill or block active living spaces so the spaces either cannot be used (for example, guests can’t sleep in the extra bedroom because it is full of stuff) or use is hampered (for example, items must be removed from the stovetop before cooking).

If You Need Help

If you are having difficulty decluttering on your own, cognitive behavioral therapy (CBT) can be helpful.

“CBT is a practical therapeutic approach that helps you address underlying dysfunctional thoughts that get in the way of achieving your goals. If you think you have a hoarding disorder, seek help from a mental health counselor with expertise in this area,” advises Dr. Evans. A counselor will also be able to evaluate if your hoarding behavior may be related to a mental health disorder, such as depression or obsessive-compulsive disorder. If such a disorder is present, it may be treated with medication, which can make it easier for you to let go of clutter.

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