How Can Clutter Impact Your Health? Benefits of Cleanliness and Decluttering

If you’ve ever felt stressed, frustrated, or overwhelmed by a messy house, you probably understand the connection between cleanliness and mental health. That’s why cleaning up and decluttering can feel so good and even therapeutic.

When some people feel overwhelmed or stressed, they might turn to yoga, mindfulness, or massages. For others, dusting the shelves, wiping down the kitchen, or organizing the closet can be just as beneficial for their mental health as using a mindfulness app.

In fact, for some people, the simple sight of a clean and organized home helps them unwind and de-stress after a long day.

How Can Clutter Impact Your Health?

Clutter is more than just an eyesore; it can have significant effects on your physical health. When our living spaces are filled with unnecessary items, it can lead to a range of physical problems. Here’s how clutter can impact your health from a purely physical standpoint:

Increased Risk of Accidents

One of the most immediate physical risks of clutter is an increased likelihood of accidents. When items are strewn across the floor or piled high, it’s easy to trip and fall. This is particularly dangerous for children, the elderly, and individuals with mobility issues. Falls can lead to serious injuries such as broken bones, sprains, and bruises.

Poor Air Quality

Cluttered spaces can negatively affect the air quality in your home. Dust, mould, and pet dander tend to accumulate in areas filled with items, especially in places that are hard to clean thoroughly. Poor air quality can lead to respiratory problems like asthma and allergies. Mold, in particular, can be a significant health hazard, causing coughing, wheezing, and in severe cases, more serious lung infections.

Fire Hazards

A cluttered home is also a potential fire hazard. Excessive items, especially paper, fabric, and other flammable materials, can ignite easily and allow a fire to spread quickly. Clutter can block exits, making it harder to escape in case of an emergency. It can also obstruct access for firefighters, complicating rescue efforts and increasing the danger.

Pests and Vermin

Clutter can attract pests such as rodents and insects. Piles of clothes, papers, and boxes provide perfect hiding spots and breeding grounds for these unwanted guests. Rodents and insects can carry diseases and contaminate your food and living areas, posing significant health risks. For example, cockroaches can trigger asthma attacks, and rodents can spread hantavirus and salmonella.

Physical Strain

Managing a cluttered space can lead to physical strain and discomfort. Constantly moving and organizing heavy items can cause back pain and muscle strain. Lifting and bending repeatedly, especially in cramped and cluttered spaces, increases the risk of physical injury.

Reduced Hygiene

Clutter makes it difficult to maintain cleanliness and hygiene in your home. When surfaces are covered with items, they are less likely to be dusted, wiped down, or vacuumed regularly. This can lead to a build-up of dirt, bacteria, and other harmful microorganisms, contributing to an unhealthy living environment.

Sleep Disruptions

A cluttered bedroom can negatively impact your sleep. Studies have shown that people who sleep in cluttered environments are more likely to have difficulty falling and staying asleep. Poor sleep quality can lead to a host of physical problems, including weakened immune function, weight gain, and increased risk of chronic conditions such as heart disease and diabetes. Finally, you’ll need to rely on melatonin or other sleeping pills to get yourself enough sleep.

Obstructed Physical Activity

Finally, clutter can limit your ability to engage in physical activity at home. When spaces are filled with unnecessary items, there is less room to move around, exercise, or even perform simple stretches. This can lead to a sedentary lifestyle, which is associated with numerous health problems such as obesity, cardiovascular disease, and muscle degeneration.

How Can Clutter Impact Your Mental Health?

Clutter can have a profound impact on your mental health. Living in a cluttered environment can lead to stress, anxiety, and even depression. Here’s a look at how clutter affects your mental well-being and why it’s important to maintain an organized space.

Increased Stress Levels

Clutter is often associated with higher levels of stress. When your home or workspace is filled with unnecessary items, it can feel overwhelming and chaotic. This visual and mental clutter can create a constant sense of unease. Our brains like order and predictability, so when surrounded by disarray, it can trigger a stress response. Over time, this chronic stress can lead to more serious health issues like hypertension and heart disease.

Impaired Focus and Productivity

A cluttered environment can significantly impair your ability to focus and be productive. When your surroundings are disorganized, it’s harder to concentrate on tasks. Your brain is constantly distracted by the clutter, making it difficult to maintain attention on what you’re doing. This can lead to lower productivity levels, making it harder to achieve your goals and complete tasks efficiently.

Feelings of Guilt and Shame

Living in a cluttered space can often lead to feelings of guilt and shame. You might feel embarrassed to have friends or family visit your home, which can lead to social isolation. This isolation can exacerbate feelings of loneliness and depression. Additionally, seeing the clutter every day can serve as a constant reminder of unfinished tasks and a lack of control, contributing to feelings of inadequacy and low self-esteem.

Increased Anxiety

Clutter can also increase feelings of anxiety. The constant visual reminders of disorganization can make you feel like there’s always something you need to do. This perpetual to-do list can be mentally exhausting, leading to anxiety. The anxiety can be particularly intense if the clutter is in spaces where you need to relax, such as your bedroom or living room, as it can prevent you from fully unwinding and recharging.

Difficulty Relaxing

A cluttered environment can make it hard to relax and unwind. When you’re surrounded by mess, it’s challenging to find peace and calm. This can interfere with your ability to rest and recharge, which is crucial for maintaining good mental health. A tidy, organized space can promote a sense of tranquillity and help you relax more easily.

Reduced Cognitive Function

Research has shown that clutter can reduce cognitive function. When your brain is overwhelmed by too many stimuli, it becomes harder to process information and make decisions. This cognitive overload can lead to mental fatigue and reduced ability to think clearly. Over time, this can impact your problem-solving skills and decision-making abilities.

Emotional Exhaustion

Clutter can lead to emotional exhaustion. Constantly dealing with disorganization and the associated feelings of stress, anxiety, and guilt can be draining. This emotional fatigue can spill over into other areas of your life, affecting your relationships and overall quality of life. Maintaining an organized environment can help reduce this emotional burden and improve your mental well-being.

Impact on Sleep

Clutter in your bedroom can negatively impact your sleep quality. A cluttered space can make it harder to fall asleep and stay asleep, leading to poor sleep hygiene. Poor sleep can exacerbate mental health issues such as anxiety and depression, creating a vicious cycle. An organized, clutter-free bedroom can promote better sleep and, consequently, better mental health.

Benefits of Cleanliness and Decluttering

Cleaning and decluttering can greatly benefit your mental health. Research shows that cleaning helps you feel more in control of your environment and engages your mind in calming, repetitive tasks. This can improve your mood and provide a sense of accomplishment. Here are some specific benefits of maintaining a clean and organized space:

Cleanliness and Physical Health

A clean home is also important for your physical health. According to NiCole Keith, PhD, a research scientist and professor at Indiana University, people with clean houses tend to be healthier than those with cluttered homes. Cleanliness was found to be an even better predictor of good health than how walkable a neighbourhood is.

Gaining Control of Your Environment

When life feels chaotic, cleaning can help you regain a sense of control. A study from the University of Connecticut found that during stressful times, people often turn to repetitive activities like cleaning to feel more in control. Other research has shown that decluttering helps older adults maintain a sense of control as they age. Clutter and disorganization can be distracting, making it hard to focus or complete tasks. Cleaning and organizing can help you feel less stuck and more in control.

Cleanliness and Mood

Having a clean home can reduce anxiety and improve your mood. A study published in the journal Mindfulness found that people who were mindful while washing dishes, paying attention to the experience, reported a 27% reduction in nervousness and a 25% improvement in mental inspiration. Additionally, clean sheets and a made bed can lead to better sleep, which in turn improves your mood and overall mental health.

The Anxiety and Depression Association of America states that the physical activity of cleaning and the end result of a clean home help reduce stress, anxiety, and depression. Cleaning can also reduce fatigue and improve concentration.

Cleanliness and Focus

A cluttered, messy home can impact your ability to focus. The chaos can make it hard for your brain to process information and perform tasks efficiently. Visual attention and performance are better in environments with less clutter. If you’re struggling to concentrate on a project, try decluttering your workspace first. Spending just a few minutes organizing and clearing away mess can make it easier to focus and complete your work. Reducing the number of possessions you own can also help by decreasing the number of things vying for your brain’s attention.

In summary, keeping your home clean and clutter-free can have significant benefits for both your mental and physical health. It can help you feel more in control, improve your mood, reduce anxiety, and enhance your ability to focus. Regular cleaning and decluttering can create a more peaceful, productive, and mentally healthy living environment.

How to Start Decluttering?

Starting the decluttering process can feel overwhelming, but with a clear plan and manageable steps, it becomes much easier. Here’s a straightforward guide to help you begin decluttering your home or workspace:

1. Set Clear Goals

Begin by defining what you want to achieve. Do you want to declutter a specific room, your entire house, or just a particular area like a closet or a desk? Setting clear, specific goals helps you stay focused and motivated. Write down your goals and keep them visible as a reminder of what you’re working toward.

2. Make a Plan

Create a plan outlining which areas you will tackle first and in what order. Start with smaller, more manageable spaces to build momentum. For example, you might begin with a drawer, a shelf, or a corner of a room. Gradually move on to larger areas as you gain confidence.

3. Gather Supplies

Before you start, gather the supplies you’ll need. This might include boxes or bags for items to donate, recycle, or throw away, as well as cleaning supplies for dusting and wiping down surfaces. Having everything ready will make the process smoother and more efficient.

4. Sort Items

As you begin decluttering, sort items into categories: keep, donate, recycle, and trash. Be honest with yourself about what you need and use. If an item hasn’t been used in the past year, consider whether it’s truly necessary. Sentimental items can be particularly challenging, so take your time deciding what to keep and what to let go of.

5. Start Small

Begin with a small area to avoid feeling overwhelmed. For example, tackle a single drawer or a shelf first. Completing a small task gives you a sense of accomplishment and motivates you to continue. Gradually move on to larger areas as you gain confidence and see progress.

6. One-In, One-Out Rule

Adopt the one-in, one-out rule to prevent future clutter. For every new item you bring into your home, let go of an existing item. This rule helps maintain balance and prevents clutter from accumulating again.

7. Use Storage Solutions

Invest in storage solutions such as Keep It self-storage to help organize the items you decide to keep. Shelves, bins, baskets, and drawer dividers can make a big difference in keeping your space tidy. Label containers to easily identify their contents and keep similar items together.

8. Set a Timer

Set a timer for 15 to 30 minutes and focus on decluttering during that time. This makes the task feel more manageable and less daunting. You’ll be surprised at how much you can accomplish in a short period. If you feel motivated, set the timer for another session.

9. Stay Consistent

Consistency is key to maintaining a clutter-free environment. Schedule regular decluttering sessions, whether it’s daily, weekly, or monthly. Regular maintenance prevents clutter from building up and makes the process less overwhelming.

10. Involve the Family

If you live with others, involve them in the decluttering process. Encourage family members to declutter their own spaces and contribute to maintaining common areas. Working together makes the task easier and ensures everyone is invested in keeping the home organized.

11. Celebrate Progress

Acknowledge and celebrate your progress. Take before and after photos to visually see the difference and share your achievements with friends or family. Celebrating small victories keeps you motivated and encourages you to continue.

Key Points

• If cleaning and decluttering help reduce your stress, anxiety, and improve your mood, then go ahead and start tidying up. A messy or cluttered home can be distracting, so it’s beneficial to maintain cleanliness.
• However, it’s important not to solely rely on cleaning to bring order and predictability to your life. While cleaning can be helpful, it shouldn’t be your only coping mechanism.
• Sometimes, things may not go as planned, and you may not have the opportunity to clean. In such cases, it’s essential to have other strategies in place to destress and unwind.
• On the other hand, if you’re struggling with depression or another mental health issue and desire a clean and organized home but lack the energy to tackle it all at once, start small. Even accomplishing small tasks like picking up clothes or loading the dishwasher can make a difference.
• Taking incremental steps to clean and organize your environment can make the task feel more manageable and less overwhelming. Moreover, these small actions may even help improve your mood.