How To Break The Cycle of Clutter and Depression

Folks ask ‘Which comes first, the clutter or depression or vice versa’? The scientists studying this don’t know. There is not one straightforward answer to this complex topic of clutter and depression. I am not a medical doctor, I do not even play one on TV. 

I am just a lady who was hounded by mental clutter to the point of distraction and decided about 35 years ago I was no longer willing to go on in this crazy-making way.

Less is more

For me, I know I feel much better, lighter, and freer when I am in a physical space made up of ‘less than more’. I feel more focused and relaxed. A cluttered room screams at me and sounds like loud annoying music shoving me around.

Without thinking twice I leave stores when this kind of music is playing because I find it annoying and I cannot focus my attention on the task at hand. Online shopping was made for people like me!

Excessive stimuli whether physical clutter, loud obnoxious music, or negative thoughts swirling in your head day and night all take your focus and drive you away from the things you want.

If you are feeling down or experiencing feelings of frustration and crave a change, or a renewal in your life, why not try getting rid of a lot of the stuff weighing you down?

Only you can determine what is weighing you down. I know what weighs me down. I know this because I have been practicing for years how to interpret these feelings. 

​Journaling– antidote to clutter and depression

I follow a simple practice of daily writing to learn what is bugging me.  When obstacles pop up in my path and stand in my way to progress toward my goals I write.

Not the kind of writing I write here, where I have to be careful with punctuation, grammar, and spelling. What I am talking about is a stream-of-consciousness type of writing I learned 25 years ago following Julie Cameron’s Artist Way guide.

Using cheap spiral bound notebooks and a pen I write the old fashioned way. I have tried using a keyboard and do not like this process as well. I write about this in more detail in Journaling – A Practical Way To Declutter Your Mind

There are several ways to learn your truth, the stuff that is holding you back. Seldom the reason we are not advancing toward our goals is due to:

• a small home
• crappy job
• a chronic illness
• depression and ADHD
• noisy, needy kids

Obstacles from breaking free of clutter and depression

We may believe these are the things holding us back. The things I mention are real and have a real presence in our lives. These obstacles in most instances have a workable solution. Often these obstacles are excuses and we are the last to know this. Annoyances yes, barriers to progress no.

I am not suggesting any of this is easy. It isn’t hard like tarring a hot roof in the desert when it is 130 degrees in the shade. It is not easy because if you are like most of us we want what we want when we want it! Getting to our truths takes time. And we are an impatient species- generally speaking.

When the time came I wanted mental well-being above all else I got busy and got to work. My mental well-being today is pretty awesome due to all that precious time I put into the work. Today I know how to nip negativity before either the thought forms in my head or spills out of my mouth.

You may not even be aware of how many of your thoughts are negative. I didn’t. Try listening to yourself and you may be surprised. Don’t try to justify the negativity, look at it. We are our thoughts.

If you are feeling stressed and anxious by the clutter in your home, and mind you, you’re not alone commit to change it. Start today!

This “clutter depression” cycle can worsen your mood, making obstacles seem even larger and harder to handle. Breaking free from this cycle is crucial to improving mental and physical health. So how do we approach this?

The relationship between clutter and depression

It’s no secret that your surroundings can significantly impact how you feel. Clutter can amplify feelings of stress and contribute to feelings of hopelessness. Studies show that cluttered spaces increase levels of cortisol, the stress hormone, which in turn can exacerbate depressive symptoms.

Check this out to learn about the hormone cortisol, it is pretty interesting. How Our Mental Health is Affected by Our Home Clutter

Living in a chaotic environment, surrounded by excessive clutter and doom piles, can make you feel lonely and unsuccessful, leading to self-deprecating thoughts and a negative downward spiral.

Psychological impacts of clutter

Clutter isn’t just a messy house or a messy room—it’s a mental one, too. The sight of disordered piles can make you feel overwhelmed and anxious.

Every item out of place can become a reminder of unfinished tasks, fueling a sense of inadequacy. As the clutter grows, so can feelings of being out of control, trapping you in a cycle that feeds your depression. The vicious cycle continues.

The physical consequences of clutter and depression

Your environment affects your physical health as much as your mental health. A cluttered space can lead to poor sleep, increased allergies, and even reduced efficiency in daily tasks, not to mention pose a safety risk.

I can’t focus in an untidy room filled with stuff and would not be able to work. This would cause a financial problem. Clutter has its tentacles in many areas.

Cluttery chaos can make it harder to clean, leading to a buildup of dust and allergens. This can not only worsen physical health but also be an energy drain.

As a practical person, I learned when I became responsible for the first time for keeping my first apartment clean the less I had the easier it would be to clean. Since I have clean-freak tendencies I decided at that point to only buy the essentials.

Plus I was young and had better things to do with my time than clean!

Breaking the clutter depression cycle

So, what’s the way out of this clutter-fueled conundrum? It’s time to make a decision. Usually, people’s backs have to be against the wall before they welcome change. You do not have to wait this long. You can decide today to find your voice, your power.

Establishing a decluttering routine

Consistency is key as are setting small, achievable goals and scheduling this time in your calendar- with alerts. These ‘appointments’ to declutter must be adhered to as you would a mani-pedi appointment.

When an obstacle gets in the way you must immediately reschedule as you would your manicure appointment.

Simple tips to combat clutter and depression

• Spend just 10 minutes a day tidying one area.
• Establishing a weekly routine can help you gradually gain control over the clutter.
• Curate one piece of clutter a day. Decide to keep, trash, donate, or sell. This will take one minute.

Dealing with one piece of clutter a day will ad up. A lot. The more consistent you are the more clutter-free you will be.

Create a schedule that works for you and your lifestyle, whether it’s tackling one room at a time or focusing on specific types of items. Make it small and manageable. Set yourself up for a win because who doesn’t like to be a winner?

Hoarding and hoarders

There’s a difference between clutter and hoarding. If you or someone you know holds onto items excessively and won’t let go, it might be time for professional help. Hoarding disorder requires more than just a decluttering plan—it often needs therapy to address deeper issues.

Caregivers Help For Seniors with Hoarding Disorder

Mindfulness techniques to combat clutter and depression

Hear me out! Mindfulness is scary to some people because it conjures up ideas of new-age things or old-age things like meditation. Meditation isn’t for everyone. That is fine. You are choosing your path. No one else is.

A simple mindfulness technique can be as simple as the suggestion I mentioned earlier about paying attention to negative thoughts. The practice of journaling is a great way to focus ‘your mind’ and therefore is a mindfulness technique.

Embrace the parts of mindfulness to manage clutter and its depressive effects that work for you and leave the rest.

Practice being present when deciding what to keep and let go of. By being mindful, you can bring intention to your space, fostering calm and clarity.

Depression & professional medical help

Please, if you suffer a major depressive disorder you may need professional help. There is no shame in this. 

It is strongly recommended depression sufferers seek medical attention. A friend of mine suffers from depression and when she is taking her medication according to the instructions of her medical doctor she lives a peaceful, tidy existence.

Her medication works so well and she feels so good that she stops taking her prescribed meds and then becomes cluttered, physically and mentally, and miserable again. As if this isn’t enough my friend then suffers feelings of shame. It is a terrible roller-coaster and many folks can get off the ride when they choose.

There are times when the decluttering process needs more than just a large trash can and organization skills. Seeking therapy or joining support groups can provide guidance and accountability. Mental health professionals can offer strategies tailored to your needs, helping you break free from longstanding patterns.

Creating Sustainable Habits

Develop habits that support a clutter-free space by making and sticking to routine tasks. Start small!

The one-touch rule used consistently is the secret sauce to remain clutter-free. I live this life. Putting things back in their place after use or dedicating a few minutes each night to tidy up before the clutter builds can be life-changing. 

My clutter-free habits are as ingrained in me as brushing my teeth.

Maintaining a Healthy Environment

Once you’ve made progress, keeping clutter at bay is essential for long-lasting benefits. Make a few simple tips for enduring habits like:

• Put the junk mail directly into the recycling bin when you first touch it
• Take care of dirty dishes at once.
• Clear the surface after each use.
• Discard unnecessary items like broken things, ill-fitting clothing, and expired pantry goods.

These small examples can make a big impact and motivate you to continue.

I have to believe your quality of life will improve, Positive change has to lead to better overall health. It always has for me!

Setting Up a Support System

Involve friends or family in your decluttering journey. They can provide not only an extra pair of hands but also emotional support. Share your goals and celebrate successes together. Sometimes, a fresh perspective is just what you need to overcome obstacles.

Find a declutter buddy! You may know someone you can partner up with and help each other declutter your spaces. If you don’t know anyone or feel too shy to ask, join my Declutterbuzz Facebook group for motivation, inspiration, and support.

I keep our inspirational online community safe by only allowing folks willing to respect our privacy rules to join. We get mountains of clutter decluttered! And we have a few laughs while helping each other. We all truly want to help each other move a step forward!

Tackling clutter depression is no easy feat, but taking the first steps can put you on the path to making life a great deal easier. I believe with improvements in your mental and physical health there will be no stopping you!

By removing the emotional turmoil and making lifestyle changes one step at a time, understanding the impact of clutter, breaking the cycle, and maintaining a structured routine, you can create a space that supports your well-being.

Embrace the change and take control—you deserve a clutter-free life that fills you with peace & pride.