Clutter and Mental Health: What's the Connection? - Verywell Mind Even if it is just subconsciously. Is There an Acceptable Amount of Clutter? I know in my house, this is the kitchen counter. And that will eventually cause depression and anxiety on top of everything else. McMains S, Kastner S. Interactions of top-down and bottom-up mechanisms in human visual cortex. We hold on to paperwork from that failed business we tried to start, or the supplies we bought for a hobby we realized we werent any good at. [Full disclosure: I seem to have the opposite brain reaction when it comes to junk and clutter. In essence, they are giving us the green light for going out and buying even more things to contribute to our cluttered life. Disclosing the Obvious: Explaining Facial Differences, Neuroscience Shows Us How to Please a Crowd. Fresh alternatives to help you celebrate 2013 and get to your 2014 goals. You might have to dig through stacks of papers to pay the bills, or maybe you have so many piles of dirty clothes that it feels overwhelming to start the laundry. As children, people innately know how to play, but this often gets lost in the busyness of adult lives. This is where the person collects a disproportionate number of things and has an over-exaggerated sense of value in each object. Instead, create clutter times that help keep areas from getting out of control. We do our best to source if original information is available. Does it feel refreshing to sit down at your desk without moving stacks of paper out of the way first? Commercials are always showing us the latest & greatest new thing and convincing us why we need to go out and buy it before its all gone. Then add the digital clutter we deal with being on our phones all the time or watching the news. What I really hope is that it inspires you to examine the spaces you live & work in so you can reduce the clutter and its negative effects in your life. You are _________ . How Does Your Environment Affect Your Mental Health? Both are these regions of the brain are associated with conflict and painand you see the same pattern of brain activation in other forms of psychological pain. Content is reviewed before publication and upon substantial updates. *Reflect: Do you have multiple email addresses? The idea that they might need something, but have gotten rid of it, is painful. Let's explore "The Psychology of Clutter: How to Let Go of Unnecessary Things in Your Home" and learn what is behind the need to hoard. Without this transitional object, the child may be unable to make a balanced comprehension of the world and a healthy relationship to other. Those that deal with hoarding disorder also find it difficult to organize their possessions. Time for a Kondo clean-out ? Here's what clutter does to your brain and Hoarding disorder is a psychiatric condition characterized by a person's inability to get rid of possessions. Unfortunately, with the extra tension come all sorts of stress-related illnesses. Thank you, {{form.email}}, for signing up. So perhaps hoarders look at something as simple as a piece of junk mail and feel it connected to their sense of self. The obsessions and compulsions are a response to the something wrong brain signal. The Negative Impact of Clutter on Mental Health. Remember, you dont have to strive for perfection, but do the best for your personal situation. J Neurosci. If you find that the same spot keeps attracting clutter week after week, see if you can come up with a solution. By middle age, the clutter can become overwhelming as symptoms become more severe and increasingly difficult to treat. Spend the time and effort to declutter, clean, and organize until youre left with a space thats sparse. Are you able to appreciate the beauty of your furniture when it's not covered with clothes? Its about sorting through emotional baggageand thats a process that takes plenty of time, a good deal of support, and, sometimes, a good cry. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Thats a lot of time youre not getting back! Theres a reason why it so hard to declutter. 2021;43(2):168-173. doi:10.1590/1516-4446-2020-0846, Kryzanowski S.Impact of feng shui bedrooms on self-assessed sleep and well-being: A randomized double-blind field research with instrumental biocommunication. There is a place for precious memories and a place for letting go, recycling and shedding the old. In doing so, touching and feeling it, said someone realizes its not that itchy and perhaps they just need the right undergarment. When you leave the house, do you struggle to find your keys and your wallet among all the items on your kitchen table? 2019;73(7):370-375. doi:10.1111/pcn.12853, Aso Y, Yamaoka K, Nemoto A, et al. 2016;43(2):151-162. doi:10.1177/0146167216676480, Mathews CA, Uhm S, Chan J, et al. Kristen Fuller is a physician, a successful clinical mental health writer, and author. Often there may be different, conflicting values, such as wanting to be tidy but not wanting to put in the time, reflecting two inner parts of the personality in conflict. But the vmPFC is also important for maintaining a sense me-ness. 2- Ask, "What do I want to keep?" rather than "What do I want to get rid of?" 3- Think of the people who could benefit from the items you're no longer using. Try to organize items based on what you use every dayyou'll want those to be easily accessible, for instance, in the top drawer of your nightstand or in the kitchen cabinet you use most often. In fact, most people are reluctant to change and cling to reminders of our past. Be as thorough as possible to genuinely rid your home of things that are just filling space. Even though the signal may be a faulty habit of the brain, the mind searches for something to explain the feeling. There are many reasons that people hold onto things they don't need, use, or want. When you have to spend so much time starting & stopping on tasks, dealing with extra distractions, and looking for things it leaves you less time and energy to do things that you enjoy. Why Letting Go Of Stuff Is Hard (And What To Do About It) - Elbow Room You might tell yourself, I'll declutter eventually. Organize Your Space The Psychology Behind How Clutter Affects You. Hope is double-edged, false hope can set you on a collision course with despair. The clutter we often encounter that can do us more harm than good, isnt limited to just physical clutter. Youve heard all these clichs before. You may choose to speak with a mental health professional as well, such as a therapist, to uncover any underlying thoughts or feelings that are preventing you from having the space and the life you truly want. 1. What to do with all your clutter: Pt. Problems with hoarding gradually develop over time and tend to be a private behavior. But here's the good news: The first step to letting go of clutter is learning to understand the fear you have about parting with a particular item. Your spaces just need to work well for you and your family in a way that reduces stress for everyone. Registration on or use of this site constitutes acceptance of our Terms of Service. If nothing else, I hope it makes you think about how clutter is affecting you and how comfortable you are in your space. There are lots of products on the market to help you organize your stuff, stores that sell storage solutions, organizing & decluttering consultants, and even storage companies that provide units to rent. If its a long list, by all means, retrieve everything on it. It is about letting go of the past, enjoying the present, and clearing the way for the future. SEE J Archit Des. You can use the act of discarding clutter as way to grow as a person and move on from painful or life-changing events that have happened in your past. He hypothesized that the speed of forgetting depends on a number of factors, such as how important something is, its representation, and physiological factors. Then take care of the build-up by returning items to their designated place or getting rid of it. When someone extends a bit of help, though, things can get even more emotional. Then you have social media that shows us awesome things our friends own and how happy they look using it. In Western society, and the United States, in particular, we value a materialistic lifestyle and so we have more stuff than ever before. When Kondo and the Fab Five walk others through the steps they need to take to quell the chaos in their homes, they help remove a roadblock thats likely charged with some mix of emotions. Think about how much time you end up wasting each day searching for stuff, or even moving things around to get to the item you need. Maybe you can't open the garage door all the way because there are so many boxes of knick-knacks in there. Add a comfy blanket to the couch or put a scented candle on your desk. To make this method effortless going forward, keep a box in the house for this purpose. New qualitative research sheds light on key dynamics, motivations, and outcomes. If so, think about if its possible to consolidate them and/or close accounts that you dont use much. This reinforces the compulsions and makes them even harder to resist. Teaser photo credit: http://www.flickr.com/photos/sirexkat/2216497536/ (used under creative commons license). Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Local News Local Health Tidying up: The psychology of clutter and why we're now cleaning it up Clutter has become a cultural obsession we're drowning in stuff. Finally, I was convinced, and I watched as person after personheroes, as theyre referred tofound themselves growing teary-eyed over the state of their personal affairs: cluttered homes, personal relationships, confidence issues, and more. You start out with a clean dining room table, then you put one item on it when you arrive home, and before you know it the table surface is covered. Put out a fresh empty box. Other things we hold on to because it leads to too much emotion & feelings to let go of them. All Rights Reserved. Interestingly, people who suffer from obsessive-compulsive disorder appear to have a very low threshold for tripping this brain circuit. You have a connection with all your things. When de-cluttering the closet, the itchy sweater is taken out and examined. It requires creating a definition of who we are that doesnt involve others. You most likely didn't accumulate all of your possessions in one day, so chances are, you're not going to declutter everything in one day, either. It is during this phase that we begin to attribute meanings and special value to objects. By being more mindful about what you bring into your home (and what you let go of), you're honoring your space and benefitting your mental health. Practice self-compassion and remember, you can achieve your decluttering goals with time and patience. Hoarding disorder is also linked with other psychiatric conditions like obsessive-compulsive disorder (OCD) and attention deficit hyperactivity disorder (ADHD). 2011;31(2):587-597. doi:10.1523/jneurosci.3766-10.2011, Saxbe DE, Repetti R. No Place Like Home: Home tours correlate with daily patterns of mood and cortisol. 2011 Jan 12;31(2):587-97. doi: 10.1523/JNEUROSCI.3766-10.2011. They have difficulty throwing things away, and they often become upset at the idea of throwing things away. Awareness of your own feelings and your partner's feelings are the keys to a healthy relationship. It's almost a high to be able to say "I don't need this anymore!" Items that we keep that we equate with situations or places. The separation is such that it is never really fully processed and it becomes buried in the psyche. Maybe you even believe there is some wisdom in them. How to Declutter: Conquering Decluttering Paralysis - Clean and Scentsible This article covers what clutter is, clutter's impact on mental health, what hoarding is, as well as ways you can manage clutter and get organized. Our brains can only focus on a limited amount of stimuli at a time. Then came Marie Kondo. If they wash their hands, or touch a wall three times, or repeat a mental mantra, they seem to prevent whatever harm their brain was expecting (but was never really coming). Also, consider whether you will actually use the item. This would explain why getting rid of something would be painfulits like throwing out your own arm. As a Christian, I've had to look past Ms. Kondo's views on the 'souls/feelings' of objects, but overall, her message makes sense. I know that neural signature. Once again, take small steps when you organize. If this describes you, you shouldnt despair. Get several opaque boxes, go through each room of the house, and put anything not regularly used, needed, or loved in them. There's a buildup of food or trash, creating unsanitary living conditions. But it should be. Maybe you even believe there is some wisdom in them. Verywell Mind's content is for informational and educational purposes only. Letting Things Go You aren't what you own. In Queer Eye, too, the needs and exact feelings of the heroes vary, but they remain united in their feeling of stuck-ness. Tap into your "I want" power to find your "I won't" power. All of these so called solutions allow us to keep even more stuff that we probably dont even have room for. If someone gets assistance with clearing their clutter, the intensity of their emotional reaction can be greater because, in modern life, its so unusual to get that type of support with an overwhelming task, adds Boyes. You've heard all these clichs before. 2 Sell it! Maybe for you, it is your dining room table. There is a lot of indication that hoarding disorder is related to early childhood trauma and separation. It involves removing ourselves emotionally from our items. Most importantly, notice how it feels as you declutter. By Kristen Fuller, MD I didnt fixate on their homes at first, looking at the show holistically rather than just focusing on Bobby Berks work as the resident interior expert. Another adverse effect of all the distractions is that it can drain you of your energy. A new brain imaging study finds that letting go is literally painful. Its much harder to focus on getting things done. There's also a chance (albeit a slim one) you'll need it in the future. Discover the Joys of Downsizing | Psychology Today Try making four piles of things: the first that you keep, the second that you give away or donate, and the third that you throw away. The Robots Are Here: What Will It Mean for Job Security? PostedApril 28, 2021 Decluttering your home will not only make your space feel less cluttered, but it will also help to clear your mind. When I read this very specific finding, I had an instant feeling of recognition. In addition, if you're not inviting friends over because your home is cluttered, you might feel a sense of social isolation or even shame. Whether it be events, people, or items scattered about our closets and basement, once we understand what defines us, well begin to understand what doesnt. Unlike non-hoarders, hoarders showed increased activity in two regions of the brain when confronted with their own junk. When youre all done, take a deep breath and notice the freeing and calming feeling. : 43 Ways Friendships End. Let's Organize! She is also the author of Yoga for Pain Relief and The Neuroscience of Change. We may hold onto items that remind us of a special memory, a . Know when your hopes are well-founded and how to turn your deep desires into results. Maybe you even began a decluttering challenge, but you couldnt finish or you didnt end up getting rid as much stuff as you wanted to. Most Important Things to Consider When Decluttering Final Thoughts on the Psychological Effects of Clutter Ways Society Influences Clutter & Our Need for Stuff But, by becoming aware of how much clutter you have and whether you experience any stress as a result, you'll be better able to discern if there's an opportunity for you to modify your physical space and improve your mental health. One study found that clutter, particularly among older adults, decreased overall life satisfaction. Their homes may not be fully functional (i.e., they can't access their bed because their belongings are in the way). She talks about sensitivity to joy, and how, when her process is done over a period of time, a person can better understand what sparks joy for them and why. The Robots Are Here: What Will It Mean for Job Security? Clutter is the Reflection of a Wounded Soul - Rise Above Your Story Whenever we throw something away, it typically involves reliving the memories associated with that item, and doing that en masse is understandably emotional." advertisement This is why it can be so hard to get rid of things (and why more intense shows, like Hoarders, exist). It is not uncommon to see a child doing relational play with their chosen toy and having meaningful conversations with it. The difference here, however, is that Kondos emotional approach became more highly visible. One of the big appeals of minimalism for many people, is that they no longer worry about clutter taking over because they dont have much stuff. It's OK to go slowly. Pers Soc Psychol Bull. Im sure part of it has to do with the fact that were overwhelmed by all the extra things surrounding us. If you answer yes to any of the following questions, chances are you have some degree of clutter in your home: Once again, you may find it helpful to dedicate regular time to tidying up. *Reflect: Consider an area in your home that always seems to accumulate stuff. There is a barrier or blockade that might just be preventing them from moving on to wherever they want or need to be. Learn to let go. Decluttering can be relaxingin fact, dealing with clutter thats not emotionally charged, like tidying your junk drawer, can be a good way to break out of rumination and give yourself a mental break from thinking about tougher subjects, explains Boyes. We talk to experts about why. Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast, featuring Decluttering Expert Tracy McCubbin, shares how to declutter your home to boost your mental health. Dee- Decluttering, Cleaning, Blogging, Declutter, Organize 26k followers What Life-Long Anxiety Can Feel Like in Your 50s. Thats because everything thats going on around you in a cluttered environment takes up brainpower. The characteristics of this are not as severe as with hoarding, but there are many who feel overwhelmed and stuck when it comes to creating order in their home. "Abdication syndrome" occurs when followers hand responsibility for their lives over to leaders. There might be added strain in a relationship if your clutter is an annoyance to the person you're living with. Have you ever been overwhelmed by a junk drawer, closet, packed garage, or pile of paperwork but found it hard to just throw everything out? Posted August 7, 2012 Have you ever been overwhelmed by a. It can help with the anxiety you may feel as you're parting with your possessions to realize that you're giving things away to people who will value them. Netflixs eight-episode series with the organizing expert, Tidying Up With Marie Kondo, brought her trademark KonMari technique back into the spotlight after her book was originally published in 2014. For instance, you might learn more about the Japanese art of feng shui, which has guidelines on promoting good energy flow in a room based on how you arrange furniture and belongings. Like putting toys away before lunch & bedtime. One study found that a cluttered environment combined with an "out-of-control mind-set" triggered participants to engage in unhealthy eating behaviors. Dont edit, dont second guess yourself. Molecular Psychiatry, 14, 318331. The technique of surfing the urge (read more about it here), which helps addicts resist cravings and dieters resist temptation, may also help us deal with anxiety about getting rid of clutter. 10 Best Decluttering Books To Become An Organizing Genius The Science of Willpower Why It's Hard to Let Go of Clutter A new brain imaging study finds that letting go is literally painful. *Reflect: Think of one thing you may have bought because someone you know had one? A therapist can teach you healthy coping mechanisms to deal with the anxiety, stress, or guilt that may arise as a result of getting rid of clutter. 2. Letting go and getting rid of either feels like weve truly given up on the idea. You dont have to be a hoarder or have OCD to know what this feels like, whether its a favorite old sweatshirt, a gift youve never used but cant bear to throw out, or every drawing, craft, and school assignment from when your kids were in grade school. The vmPFC is associated with many mental experiences, but two seem particularly relevant to hoarding. Maybe your kitchen has gadgets and appliances you haven't used in years. You might be able to earn some money by selling your items, which can be an extra motivator for tidying up. Decluttering is all about getting rid of those items that you no longer love and/or use. This is where the person collects a disproportionate number of things and has an over-exaggerated sense of value in each object.
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