How to Improve Your Mental Health - The Link Between Clutter, Stress, and Anxiety

Is Your Clutter Messing with Your Head? Let’s Talk.

Ever look around your home and feel like the clutter is closing in? Stacks of paper on the counter, laundry piles that never quit, stuff covering every surface—ugh. It’s not just frustrating... It's exhausting.

You’re not the only one. Clutter is more than a visual mess—it’s a mental one too. And during Mental Health Awareness Month, I wanted to shine a light on how our surroundings can affect our state of mind (and what we can do about it ✨).

Clutter & Mental Health: What the Research Says

It’s not just me waving a label maker around—science backs this up. Studies show that people who perceive their homes as cluttered have higher levels of cortisol (that’s the stress hormone).

It’s about perception. One person’s "organized pile" is another person’s anxiety trigger. That’s why understanding you and your family's relationship with clutter is the first step toward a calmer, clearer home—and mind.

5 Gentle Steps Toward a Less Stressful Space

Overwhelm is real, but we’re not going to tackle your whole house in a day. (Promise.) Instead, let’s break it down with five doable steps:

1. Pinpoint Your Stress Zone

Think: low-hanging fruit. Is there one spot in your home that drives you a little bananas every day? The entryway you trip over, the kitchen counter that attracts chaos? Start there.

2. Start Small

Yes, the garage is terrifying. No, we’re not starting there. A drawer, a shelf, your nightstand—something tiny but mighty, so you can see progress fast.

3. Set a Timer

Fifteen minutes. That’s it. You’ll be shocked by how much clarity can come from a quarter-hour of focused decluttering. Keep going if you’re in the groove, but if not? Still a win.

4. Sort with Intention

Keep, donate, recycle. Yes, even in a “tiny” space, you’ll be amazed by how much stuff no longer serves you. Decluttering doesn’t just clear your home—it clears your mind.

5. Create a System That Works

Systems don’t have to be fancy. A hook for your keys? A basket for your hairbrush? That’s a system, friend. Set things up based on how you live, so you can find what you need—when you need it.

Need a Hand?

If you’re feeling overwhelmed, you don’t have to go it alone. I’d love to help you sort through the clutter and create systems that support your real life—not some Pinterest-perfect fantasy.

And if your clutter is linked to deeper challenges like ADHD, hoarding, or chronic disorganization, you might want to check out the Institute for Challenging Disorganization. As a proud NAPO member, I specialize in compassionate, judgment-free support for folks navigating these very struggles and have a network of specialized professionals who can support those who need more expertise than I have.

And if you or someone you love needs broader mental health support, the National Institute of Mental Health is a great place to start.

You wouldn’t expect a mental health breakthrough in one session—so be gentle with yourself here, too. Progress takes time. Start small. Stay consistent. Celebrate every win (even the tiny ones like a decluttered junk drawer). 💛

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References : 

• https://www.nytimes.com

• https://link.springer.com

• https://pubmed.ncbi.nlm.nih.gov

• Podcast

• https://resources.depaul.edu

• https://psychwire.com

• https://galiacollaborative.com/how-clutter-is-killing-your-mental-health/

• https://www.verywellmind.com/decluttering-our-house-to-cleanse-our-minds

• https://journals.sagepub.com/doi/10.1177/0146167209352864

• https://www.sciencedirect.com/science/article/abs/pii

• https://www.sciencedirect.com/science/article/abs