Clutter Can Be A Symptom For People Suffering From Depression

You’re not alone if clutter is weighing you down. For many people suffering from depression, clutter builds up not because they’re lazy, but because they’re emotionally overwhelmed. Read on for 8 ideas to reclaim your space.

Sometimes, it feels impossible to let go—whether it’s fear of losing memories, guilt over throwing things away, or the sheer exhaustion that makes every task feel like it’s too much.

The good news is that you can take back control of your space, one small step at a time.

Therapy Isn’t Judgment—It’s Support and Guidance for People Suffering From Depression

If therapy feels intimidating or unnecessary, try thinking of it as support rather than something meant to “fix” you. You are not broken. You have many good qualities that others do not possess.

Therapists are there to help you sort through the emotional weight that may be tied to your belongings. You don’t have to commit to years of therapy— try one session and see how it feels. If you find one visit helpful make an appointment for a second visit.

You deserve help, and talking things through with someone can help lighten both your mind and your space. Ask friends and family for a personal therapist reference.

If you want more privacy and don’t want to ask friends for referrals The American Psychological Association has a free and easy-to-use psychologist locator. Other referrals can come from your PCP and the hospitals in your area.

Find Non-Traditional Ways to Express Your Emotions

Journaling isn’t the only way to work through your thoughts.

• Voice notes
• Doodling
• Simple movement

Voice notes are available on most phones and also as apps. My phone app is free, as are many other apps.

Move a muscle, change a thought is one of my tried and true mantras because this works like a charm. The hardest part is starting, feeling better often happens at the onset of moving.

Walking is my go-to relief valve when I need to clear my head. Walking can help you process emotions without writing them down. Expressing how you feel—no matter how small the effort—can ease the mental burden that makes clutter feel so overwhelming.

Doodling! I love to doodle! I once started a business using my doodles – There were doodles everywhere so I had I made them into greeting cards and sold them.

If you want to get lost rather than listening to the same loop of negativity in your head doodle! This is a great distraction that can break through obsessive thoughts crowding your mind.

Do not for a minute think I believe or recommend any of these things as a cure for depression. They are not. These are ideas that can work to offer some relief for some symptoms of depression.

Be Kind to Yourself—Clutter Doesn’t Mean You’ve Failed

It’s easy to feel that your clutter reflects something about you, but that’s not true. Clutter isn’t a personal failure—it’s often a symptom of deeper struggles like grief, or sadness.

Start by treating yourself with kindness. If all you can do today is clear one surface or fold one piece of clothing, that’s okay. Every small action is a step forward and should be acknowledged.

Taking Baby Steps Can Help People Suffering From Depression

If therapy feels scary, start with self-help books, podcasts, or articles about emotional well-being. These small steps might open the door to deeper support later on.

If you feel ready, think of your first therapy session as just a gathering information appointment—not as a commitment. Exploring your options is progress.

Letting Go Makes Room for Emotional Healing When Suffering From Depression

Holding onto objects because of guilt, regret, or emotional attachment is common, but it can weigh you down. Letting go isn’t about erasing the past—it’s about making room for new possibilities. Start small, with something easy.

Decluttering is not about throwing everything out. It is about surrounding yourself with the things you love!

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Ask a Friend or Loved One for Help if you are Suffering From Depression

You don’t have to declutter alone. Ask a friend or family member for company while you sort through things. Even having someone nearby can make decluttering more manageable. Listening to a friend can help too with decision making.

If you struggle with asking for help, try framing it as spending time together rather than a chore. You may also find value in support groups where others share similar experiences—you don’t have to carry the weight alone.

Declutterbuzz facilitates an online community which is a private safe space on Facebook. We pop in and offer support, ideas and tips to motivate you. We have some laughs too while we get the jobs done!

Ask Yourself These Important Questions

First, visualize how you want your space to feel once it’s free of clutter and let that vision guide you forward.

Pick up one item at a time and ask yourself when you are deciding to keep, donate, sell, or throw away an item:

• Do I need this?
• When was the last time I used this item?
• Is this broken, stained, or does not fit?
• Where will I put this item if I keep it?
• Does this item I am unsure of keeping cost just a few dollars and can be easily replaced?

Celebrate Every Win—Progress Matters More Than Perfection

You don’t need to declutter everything in one day. Every small win counts. If all you did today was put away laundry or organize a drawer, that’s progress.

Track your efforts—using a checklist or visual tracker can remind you how far you’ve come. Let go of the idea of perfection and focus on moving forward, step by step. You’re making progress, and that matters more than having a picture-perfect space.

Help yourself to The Ultimate Decluttering Dashboard I made. This 4-page dashboard will aid you in your initial decluttering project, and then help you with your weekly, monthly, and planning the yearly maintenance chores.

You will never have to do a major decluttering project again if declutter properly once and change the unuseful habits that got you into a cluttered mess.me together rather than a chore.

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Progress not Perfection!

Clutter can feel like a heavy burden, especially when you’re dealing with depression. But you don’t need to wait for the perfect moment or mood to begin. Every small step—whether clearing one surface, letting go of one item, or asking for help—moves you closer to a lighter, more peaceful space.

You don’t have to do this perfectly, and you don’t have to do it alone. Be kind to yourself, take things one small step at a time, and know that progress is possible.

You are capable of change, and with each small action, you are creating room for clarity, peace, and healing. For practice reach out to an object next to you, whatever your eye falls on first. Ask yourself the five questions you just read and either discard the item or put it away immediately. Rinse and repeat!