The Emotional Weight of Clutter: A Mindful Approach to Spring Cleaning

Written by Lori Beth Infeld, MA, LAC

Our external physical environments often mirror the state of our internal emotional worlds, i.e., disorganized surroundings can be a sign of internal distress. Reducing clutter isn’t just about simply keeping up appearances, as there are far reaching mental health impacts in maintaining organized living and working spaces. For individuals struggling with depression, anxiety, trauma, OCD, ADHD, and neurodivergence, the executive functions inherent to space maintenance can be overwhelming. It's more than balancing the logistics of having too much stuff, as it has long been established that clean spaces organize the mind, reduce anxiety, and can improve mood (e.g., Abercrombie et al., 2004).

Many people find emotional comfort in collecting favorite items, stockpiling clothing, curating hobby supplies, and archiving mementos. This is often to preserve memories and prepare for special occasions, but it’s also a means of building a safe haven away from an otherwise chaotic and demanding world. At times, we may also find ourselves organizing our possessions around idealized and aspirational versions of ourselves, e.g., impractical fashion outfits we pack for who we envision we could be on a tropical vacation-–only to realize we really only used a few t-shirts, shorts, and sandals on the trip. Part of the work in organizing our spaces is sorting out our needs, priorities, and our personal identities at our current stations in life.

Spring is a natural time for renewal and presents an opportunity to clean house, reassess priorities, and clear space for new energy in our lives. Decluttering isn’t about imposing a sense of deprivation for the things we love, cherish, and use often. Rather, it's about creating room for what serves us, reducing anxiety, and setting the intention for a life that truly "sparks joy" (to take a page from viral tidying expert Marie Kondo). Here are 5 therapist-approved tips for Spring decluttering:

1. Start Small & Ease In
   Going scorched earth on clutter is an overwhelming strategy for most people. Break the cleaning process into manageable steps to avoid frustration and burnout. Begin by sorting through each item in a single drawer, on a single shelf, or items in a small section of a room. We can also set fail-safe goals: identify 3 items each day that can be added to a donation bag.
   
   

2. Recognize Emotional Attachment Items vs. Items That Fulfill Needs
   We want to move towards understanding why we are holding onto certain items that aren't vital to our daily habits or to the function of our homes. Are we keeping items out of attachment, nostalgia, fear of scarcity, or a sense of obligation? Is the item fulfilling a core need? Is it a "just in case" item that is unlikely to be used within the confines of our current habits/routines? Once we understand these differences, we can work on letting go.
   
   

3. Adopt a ‘One-Year Rule’
   If we haven’t used or worn an item in the past year, we might consider letting it go. This intervention helps differentiate between what’s truly useful in our day-to-day lives and what may be taking up physical and mental space but really isn’t being used.
   
   

4. Reengage with What Sparks Joy
   In her 2014 book, The Life-Changing Magic of Tidying Up, New York Times bestselling author and organizational expert Marie Kondo reminds readers to get in the habit of remembering what "sparks joy." She encourages readers to hold an item and ask ourselves to feel our personal connection to it. Items that no longer "spark joy" are items that we might not need to continue storing. The goal is to strengthen our capacity for remembering what sparks joy in each of our lives. Over time, we can extend that strategy into many aspects of our lives.
   
   

5. If All Else Fails, Consider a Few Hours with a Professional Organizer
   While a therapist can help with the underlying emotional contributions, sometimes we need a more hands-on approach to helping with physical organization. A few hours with a professional organizer may be a great start to a mindset-altering, mood-improving space overhaul. Not only can an organizer help you make strategic decisions on how to best store beloved items, they can provide gentle encouragement on which types of items we might edit out of our spaces.

Ultimately, decluttering is not just about removing stray items, it’s about making space for a more joyful, intentional life. By letting go of what no longer serves us, we open the door for clarity, peace, and new possibilities.