I Need to Declutter, But Just Thinking About It Makes Me Anxious

Sometimes, it feels like I need to clear out my entire life. I glance around and instantly feel overwhelmed by the chaos:

Why are there so many clothes strewn about?
How can such little kids create such a big mess?
Do we really need this many toys?
Who keeps buying these tiny Lego sets, anyway?

Research has shown that clutter can heighten anxiety. This probably resonates with anyone who experiences anxiety, as feelings of overwhelm are all too familiar. We often find ourselves triggered by situations that feel beyond our control—like mountains of toys that seem to multiply overnight.

For me, this has become a vicious cycle: my anxiety leads to increased clutter, which then causes even more anxiety, making it tougher to tackle the mess. This often leaves me feeling frustrated.

So, what do you do when you battle anxiety but your living space is in constant disarray?

Stay Calm

Yes, I know it sounds easier than it is. However, taking deep breaths and repeating positive affirmations can help. Sometimes, I attend a yoga class before attempting to clean—starting from a calm place is much better than stress-cleaning. Plus, I tend to yell at my family much less this way, which is a win-win.

Think Positively

I understand this sounds a little cliché, but trust me; it makes a difference when you walk through your home saying, “This place will look so much better!” instead of “What did I do to deserve living in this mess?”

Make It Fun

I enjoy blasting my favorite music while I clean. Occasionally, I pour myself a drink before tackling a closet. Do what works for you.

Find Balance

Sure, stress-cleaning can yield results, but remember to take breaks. Step outside for a bit to refresh your mind.

Get Some Help

Whether it’s a friend, family member, or even a professional organizer, having someone to motivate you can be beneficial.

Enlist Your Partner

If they’re not keen on helping clean (or your definitions of “clean” differ wildly), perhaps they can take the kids to the park while you get some work done. Finding a supportive way for them to help you is essential, since they share the space too.

Have a Plan

Set realistic expectations for what you can achieve. Short-term goals can be motivating, especially when the long-term ones feel daunting. A clean house? Maybe eventually. A tidy countertop? Now that’s achievable.

Incorporate Cleaning into Your Routine

Sometimes, the pile of dirty dishes seems overwhelming. However, if I make it a habit to do them (or ask my partner to) before bed, I wake up feeling less stressed. With a clean sink, I can enjoy my coffee and move on to other tasks.

Take Baby Steps

Start with 30-minute cleaning sessions or focus on creating a peaceful retreat for yourself. If you have small kids, choose a spot you can escape to, like your bedroom or bathroom.

Skip the Hard Parts if Necessary

If you find it tough to part with items, try placing things in a large box. If you don’t revisit that box within a month, you can allow yourself to donate its contents. #ProcrastinationForTheWin

Find a mix of strategies that work for you and take things one step at a time. You deserve a clean home that doesn’t trigger your anxiety—breaking the cycle is possible with a little help.

This article was originally published on March 10, 2018.

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In summary, decluttering can feel overwhelming, especially for those dealing with anxiety. Implementing calming techniques, maintaining a positive mindset, incorporating fun into the process, and seeking help are all effective strategies that can help break the cycle of clutter and anxiety.