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Remind yourself that it’s OK not to be perfect.

The positive impact of decluttering

Fiona Thomas, mental-health blogger and journalist

In a study published in the Personality and Social Psychology Bulletin in 2009,2 women who said their homes felt ‘cluttered’ were found to have higher levels of cortisol (the stress hormone) than those who described their homes as ‘restful’ or ‘restorative’. Although cortisol is required for good health, excessive amounts in the body are associated with mood swings and irritability, which puts some people at a higher risk of suffering from depression and anxiety. They are less able to regulate common behaviours like concentration, decision making, judgement and social interaction, and although the link between depression and elevated stress levels is complicated, there is definitely a benefit in trying to reduce stress in order to improve overall wellbeing.

As a mental-health journalist, I encounter hundreds of people, online and offline, who are struggling to deal with depression and anxiety, and one of the universal problems is an inability to deal with an ever-growing list of things to do. Whether it’s paying an overdue utility bill, mailing a letter or renewing a passport, many seem to find these everyday tasks near impossible. I know this is true because I’ve been there myself. I’ve worn dirty clothes for days because I can’t bear to make a dent in a month’s worth of laundry. I’ve shoved piles of unwanted books, shoes and mismatched bikinis under the bed and shamefully snuck under the duvet at two in the afternoon. I’ve let credit-card debt spiral out of control because I can’t bear to pick up the phone to sort out my finances. It’s a well-known fact that depressed people find it difficult to take care of, well, anything. And it’s taken me years to realise that all of this clutter, mental and physical, can be tackled successfully in small steps.

In fact, taking that first tiny step in the right direction can give you the momentum to take the next one, and then the next, until, eventually, balance is restored and, before you know it, you’ll have conquered a mountain of boring tasks, such as cancelling that out-of-date insurance policy and vacuuming behind the sofa.

The positive impact that decluttering can have on our minds should not be underestimated. This doesn’t mean that a well-organised home will lead to infinite happiness, but taking control of your surroundings will most likely help you to feel more in control of life in general. Not only that, but studies have found that people who do simple tasks such as making their bed each morning are 19 per cent more likely to get a good night’s sleep.3 Depression is often the cause of sleep problems, and insomnia can make anxiety substantially more difficult to manage, so let me tell you first-hand that good-quality sleep is one of the simplest ways to address low moods at the onset of anxiety.

However, don’t just take my word for it. I speak to people every day who have found taking control of their clutter has had a tangible impact on their mental wellbeing. For instance, one woman recently told me that tidying for just 10 minutes helped calm her mind and that putting each item back in its rightful home is representative of the mental burden she carries around all day. The act of having clear physical surroundings helps her mind feel just as organised. I’ve also spoken to psychologists who champion the soothing effect of clearing out when it comes to managing the symptoms of mental illness. One told me that the weight of responsibility we feel when we’re overwhelmed is lightened, and it gives us a sense of mastery, action and pleasure which can alleviate the air of hopelessness that often accompanies depression.

Unfortunately, knowing that decluttering has an elusive healing power doesn’t automatically mean that people with depression and anxiety can easily get on board. Feeling sluggish, tearful and unable to get out of bed is hard enough, so the seemingly small act of reaching for a duster can take days or even weeks of self-motivation to put into action. In the same way that exercise, a balanced diet and talking therapy can aid in recovery for mental illness, I can say with confidence that tidying up is just as important.

The great thing about TGCO is that there are no unrealistic standards to live up to. If all you managed to do was take out the bin today, then that’s OK, because small steps lead to more steps and before you know it, you’ll be standing in the light, feeling organised and ready to take on the world.

Starting small is better than not starting at all.

10 ways to . . .

a tidy and calm you

Successful decluttering is all about being relaxed yet organised. If you feel in control and chilled about all the jobs you have to do, the task will not only be much easier, but also more enjoyable. Here are some tips and hints on how to have a tidy house … and mind:

1.

MAKE YOUR BED FIRST THING IN THE MORNING

It’s a small accomplishment, but it will set the tone for the rest of the day. Your bedroom should be your sanctuary and a made bed will make it look put together and tidy. This will help you declutter your space and, in turn, your mind.

2.

PLAN THE WEEK AHEAD EVERY SUNDAY

When you have a plan, you’ll start each day with focus. Planning can reduce stress and will make you more productive. You’ll feel more in control because you won’t have to worry about what is happening tomorrow or the next day.

3.

DO AN INVENTORY OF EVERY ROOM

You should know what you have in your home. While you’re decluttering, make a list of everything important that is left in each room; that way you’ll know when something isn’t where it’s supposed to be.

4.

CHECK YOUR CUPBOARDS AND DRAWERS

It’s so easy to stuff things into a cupboard or drawer and forget about them, but that is how clutter starts to build up. Carve out some time on a regular basis to get rid of anything old, expired or unnecessary and you won’t feel as nervous when you open up that junk drawer.

5.

IF SOMETHING DOESN’T MAKE YOU SMILE, THEN SAY FAREWELL

Surround yourself with things that make you happy. That dress that is two sizes too small and makes you feel bad every time you see it? Not worth keeping.

6.

IF YOU NO LONGER HAVE A USE FOR SOMETHING, DISCARD IT

Raise your hand if you have chargers in your house for items you got rid of years ago … Don’t hoard things that you don’t use regularly or even at all – they just take up space.

7.

PUT EVERYTHING AWAY NEATLY AND TIDILY

Don’t rush. Even though the mess may be overwhelming, you’ll be glad in the long term if you give yourself time and work in an orderly manner.

8.

PLAY SOME RELAXING MUSIC OR A PODCAST

If you dread a task, it helps to incorporate some fun into it, so that it feels less daunting. Dance around the room and act silly while you’re tidying up and it will be over in no time. I love to lip-sync!

9.

REMEMBER THAT ONE TICK ON YOUR TO-DO LIST IS BETTER THAN NONE

Break up your list into easily achievable tasks. There is a great sense of accomplishment when you cross things off, so make sure that you finish at least one thing each day, even if it’s just making your bed.

10.

PLAN YOUR REWARDS AND GIVE YOURSELF SOME ‘ME’ TIME

You can’t take care of other people if you don’t take care of yourself. Make sure you give yourself time to do things that make you happy and incentivise you. For example, reward yourself with a bubble bath after you’ve organised your kitchen.