Tips on How to Declutter to Destress

Last Updated on August 22, 2023 by Tracey McGrath

How Decluttering Reduces Stress

Clutter can create a stressful environment.  Decluttering is an excellent way to reduce stress. More so for some than others but in general we as humans crave a clean and neat space to live and work. Studies show that we’re more efficient and focused at work if our environment is clutter-free. Read on for quick tips on how to declutter that will transform your space without causing overwhelm.

A study done with men and women living in the same house determined that the stress hormone, cortisol, actually rose in response to women’s description of their home environment.  So, if you think your home is cluttered then your body triggers your stress response.

Anytime we’re faced with stress, real or perceived, the stress response kicks in.  This is the same response your body would have had thousands of years ago if you were being chased by a saber-toothed tiger.  This is our fight-or-flight protective response.  

What is Stress?

When you feel stress the body releases adrenaline and cortisol. These hormones speed up your breathing, and increase your heart rate and blood pressure.  Your blood sugar also goes up to help provide energy for the “threat”.  This response slows your digestion, decreases your sex hormones, growth hormones, and depresses your immune system.

Because of those responses if stress is chronic then it can lead to many diseases in the body.  A stressful situation, especially one that you’re living in every day, can greatly impact your health.        

Hoarding Psychology

It’s amazing how much stuff we accumulate. A little trinket here, another book or kitchen gadget here. And we tend to just hang on to stuff. Is it a fear of being without, of scarcity?  Even when we live in a world of abundance.

Possibly. We may still be living with fears of our parents or grandparents or even a primal fear of scarcity left over from thousands of years ago.

I grew up spending a lot of time with my grandparents who were young adults during The Great Depression. That trauma caused some significant issues with their feeling around stuff. My grandma would save aluminum foil. Yes, we washed and folded our aluminum foil.  Now I’m all about reusing, recycling and repurposing but this was a different level.   

I also have seen my mom hold onto stuff for years.  And now that she’s planning to move into a smaller home she’s overwhelmed with the number of things she has to get rid of. 

So, I work on decluttering a lot. I always feel so much lighter when I get rid of stuff. And even feel like I can breathe easier. 

Stress Reduction with Decluttering

There are actual psychological benefits of decluttering. As stuff accumulates it can cause stress. This can lead to difficulty focusing, increased anxiety, and relationship stress among families. 

Most, but not all, people work more efficiently in a clutter-free environment.  Decluttering your workspace can improve efficiency and focus.  It can also help improve your self-esteem by creating a space you’re happy in and proud of.

Decluttering may help manage your weight. People living in cluttered spaces were 77% more likely to have weight issues.

Tips on How To Declutter

In Louise Hay’s book, “You Can Heal Your Life” she recommends letting go of things to clear out space in your mind. Decluttering your stuff is like a sign to the Universe that you’re opening up to new things. And she encourages you to think of your items as just moving on to someone else.   

Donate Your Stuff

You can donate clothes knowing that someone else will find them useful or joyful. You’re not throwing them away, which can help you to release them.  

Get rid of that necklace that someone gave you but you never wore.  You only kept it out of guilt anyway.  And every time you see it, negative thoughts and feelings “clutter” your mind. Someone else will love it!  

Marie Kondo (the queen of organizing!) recommends holding each item as you declutter and seeing if it “sparks joy”. If not, you thank the item for all that it gave to you and then release it. It served its time with you and now you can let it go. Her book “The Life-Changing Magic of Tidying Up” is an excellent read!

Take Breaks as You Declutter

If you’re getting anxious just thinking about going through your things, then take a deep breath.  Seriously.  Stop and take a deep breath in.  Let it go.  Relax.

You are not your stuff.  You will still be you without those things. 

I’m not suggesting you get rid of everything you own or never buy anything you want.  Quite the contrary.  I’m recommending that you only keep the things that make you feel good.  

Keep amping up the joy in your space to feel more joy in your mind and body.  

One trick I use when I’m afraid I’ll miss something is to put a box or bag in my closet.  As I see something I know I haven’t worn in months (or years) I’ll pull it off the hanger and put it in the bag.  I just keep filling up the bag and leave it in my closet.  If in a month or two I haven’t gone digging in the bag for that dress or shirt, then I know I’m not going to miss it.

WARNING:  only use that tactic if you’re serious about decluttering.  If you find yourself constantly going back into your donation bag/box then you may want to donate your items as soon as possible.   

Declutter to UPGRADE

If it’s broken or has holes then it has to go.  You deserve clothes without holes and pots with handles still attached.  

The hardest stuff for me to let go of is the stuff that’s still good. There’s nothing wrong with it except that I haven’t used it in years (or ever).  

Sometimes you may find yourself wanting to hold onto the old things even after you’ve upgraded an item.  

For example, my husband gave me a new artist’s easel.  I put it together and gladly took my other one down since it was always causing me frustration.  I literally carried it downstairs and then I found myself turning around and putting it in the attic.  I heard myself thinking, “Well, maybe one day I’ll use it.”   As if I was one day going to want the cheaply made and frustrating one just for fun.  Does that make any sense?!!!

I also heard myself say, “Maybe my daughter will want to use it one day.”  She’s two!  It’ll be a while before she’s painting with oils.  And when she does, she will probably want a much better one.

After I realized what I had done I folded the old easel up and happily released it to the donation center.  

Declutter as SELF-CARE

Pro-organizer, Pia Thompson, suggests making decluttering part of your self-care practice.  I love this idea since we’re most likely to do something if we believe it will help us feel good.

Decluttering has anti-anxiety effects.  As humans, we crave order.  And a chaotic environment can make us feel…chaotic.  

Clutter also can make it difficult to focus. Having an organized desk or workspace can improve efficiency for most people, which can reduce anxiety while working.

So try to get in the habit of picking up your kid’s toys at the end of the day. Or better yet teaching them to do it! This helps set everyone up for less stress the next morning and maybe give you a few moments to relax at night.

Having a place for everything can also create structure and save time. Instead of searching for the bills that need to be paid you know exactly where they are each month. Find some storage bins or baskets that you like and put them to use! Blankets can be thrown in a large basket. Toys and books can be tucked away in cabinets and drawers.  

Tips on HOW TO DECLUTTER:

#1 Start small. 

Choose one area.  One drawer.  One cabinet.  One toy bin.  One shelf.  

#2 Choose a time to do it.  

Do one area a day or one area a week.  But sometimes as you go you may get on a roll and want to do more.  I say, go ahead!  Decluttering is energizing so if you feel you want to do it, get it done!  

#3 Do it consistently.  

It’s a process.  It will never be complete.  The more you do it the less stuff you will probably have to declutter.  But we are humans.  We will always be getting more stuff.  It’s about learning to let go on a consistent basis. 

#4 Use organizing tools

Baskets, bins, cups, jars.  Whatever works for you.  Use containers to keep similar items together.  These tools can also beautify the space and improve function. These wire baskets would be perfect for organizing pantry shelves! And check out Marie Kondo’s line at The Container Store for tons of beautiful organizational tools! She even has a decluttering course, Tidy Up, so you can learn from the master.  

#4 Clean as you go (if it feels good)  

Sometimes I like to just get the stuff out and move on.  But I’m much more discerning about what I allow back in when I clean the space. 

#5 Be gentle with yourself.

EMOTIONS will COME up

Part of decluttering is connecting with your emotions.  Notice how you feel about a certain item whenever you see it.  Do you get a sense of dread or does an old, unhappy memory pop up?  Then it’s time to let that item go.   

It can also be emotionally taxing for some people.  If you need help, ask for it.  Especially if you’re dealing with years and years of stuff.  Or someone else’s stuff after death.  That can be very hard.  There are lots of experts available that can help you.  

Marie Kondo trains consultants in her method.  You can find and book one on her website. Or Google decluttering experts near you.  

Goal of Stress Reduction

Stress creates a whole host of problems in our bodies and minds.  It is the reason for 75-90% of doctor’s visits.  

There are many ways to manage stress and decluttering is just one of those.  Meditation is another method that I highly recommend.  If you want more information on setting up a meditation practice read my article about the benefits of meditation.  You can also grab a FREE guided meditation to destress.  

Declutter to help yourself feel good and enjoy the space you’re in.  You deserve that!  And as a bonus, it will also help reduce anxiety and improve your focus.

Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.