Understanding the link between clutter and anxiety and what you can do about it
Does clutter make you feel overwhelmed? Many people feel an increase in stress and anxiety when their surroundings are messy. While we all have different levels of mess we are comfortable with, most of us have a point where clutter triggers stress.
Everything in our line of sight is something that our brain needs to deal with. While we may not even be aware of this, our brain is processing everything around us and excessive stimuli is stressful. All of this stimulation fights for our attention, causing cognitive overload. Our brains crave order and when clutter pulls attention away from what we are meant to be focusing on, stress increases. Physical clutter becomes mental clutter.
The Science of Clutter
First, let’s look at what the research shows us about the link between clutter and anxiety.
Clutter can increase our anxiety, negatively impacting our sleep and focus. “It can also make us less productive, triggering coping and avoidance strategies.”(1) Does this sound familiar? I know it’s true both in my personal experience as well as for many of our clients. According to Sherrie Bourg Carter in Psychology Today, clutter “constantly signals to the brain that one's work is never done.” She goes on to explain, “Clutter creates feelings of guilt ("I should be more organized") and embarrassment, especially when others unexpectedly drop by our homes or workspaces.” Additionally, “Clutter can play a significant role in how we feel about our homes, our workplaces, and ourselves. Messy homes and workspaces leave us feeling anxious, helpless, and overwhelmed. Yet, rarely is clutter recognized as a significant source of stress in our lives.”(2) Similarly, Erika Penney with Neuroscience News writes, “The presence of clutter can often lead to feelings of stress and anxiety. The brain tends to favor order, reducing the competition for attention and mental load…A cluttered environment can lead to cognitive overload, as the brain struggles to prioritize attention amidst distractions.”(3) As this research shows, if the clutter in your home is stressing you out- you are not alone!
How to relieve the clutter
Erick Penney recommends developing “a self-compassionate mindset. Mess doesn’t define whether you are a “good” or “bad” person.”
Set a cleaning schedule. Create a routine.
Make a habit of cleaning as you go.
Get everyone in the household involved!
Purge what you don’t need. And do this often!
Put systems in place to make tidying easier. When items have assigned homes, the decision making is removed from a quick clean-up. This makes the process faster and helps remove “catch-alls” and “bottlenecks.”
Create a designated place for your “to-dos.”
Hire a professional. As Houston area professional organizers, we have helped countless families get control over their clutter. We create functional, maintainable, and aesthetically pleasing systems to help create calm and tidy homes.
That clutter is a struggle and source of anxiety for many people is proven by science. It is not something to feel embarrassment about. Follow the tips above to begin controlling your clutter and working towards a less stressful home!
Sources
1 Libby Sander, “What Does Clutter Do to Your Brain and Body?,” The Royal Australian College of General Practitioners, 2019, https://www1.racgp.org.au/newsgp/clinical/what-does-clutter-do-to-your-brain-and-body
2 Sherry Bourg Carter, “Why Mess Causes Stress,” Psychology Today, https://www.psychologytoday.com/us/blog/high-octane-women/201203/why-mess-causes-stress-8-reasons-8-remedies
3 Ericka Penney, “Why Household Mess Triggers Stress and Anxiety, Neuroscience News.com, 2023 https://neurosciencenews.com/anxiety-stress-messy-home-23874/
Hi, I’m Meghan
Professional organizer, mom, former educator, wife, and auntie. I am dedicated to minimalism, greener living, and community service.
I believe organization can relieve stress and help all aspects of your life function more smoothly. I hope the information here can help you create a more peaceful home and lifestyle!
