Cleaning with Depression: Simple Steps to Tidy Your Space and Mind
Living with depression can make even the simplest tasks feel overwhelming. One area that often suffers is maintaining a clean living space. However, a cluttered environment can create or contribute to worsening symptoms of depression. In this blog post, we’ll explore practical tips and strategies to help you clean your home when faced with depression. By breaking down the process into manageable steps and prioritizing self-care, you can create a clean and organized space that supports your mental well-being.
Start with a Plan
When you are dealing with depression, creating a cleaning plan can be immensely helpful. Instead of tackling the entire house at once, break it down into smaller, manageable tasks. Begin by making a list of areas that require attention, such as your bedroom, kitchen, or living room. Prioritize which spaces are most important to you, and set achievable goals for each session. By setting realistic expectations and focusing on one task at a time, you can avoid feeling overwhelmed and increase your chances of success.
Find Support
Cleaning can feel like an isolating task, but it does not have to be. Reach out to a supportive friend, family member, or partner who can offer assistance. Having someone by your side can provide both emotional support and motivation. Even if they cannot physically help, their presence and encouragement can make a significant difference.
Break Tasks into Smaller Steps
Large cleaning tasks can feel overwhelming. Try and break them down into smaller, more manageable steps. For example, instead of thinking about cleaning the entire kitchen, start with something as simple as wiping down the countertops or emptying the dishwasher. Celebrate each completed task as an accomplishment and reward yourself with short breaks or treats. By focusing on incremental progress, you will maintain a sense of achievement while minimizing feelings of exhaustion or defeat.
Establish a Routine
Consistency is key when it comes to cleaning with depression. Establishing a cleaning routine can help create structure and a sense of stability in your daily life. Set aside specific times each week dedicated to cleaning and tidying up your space. You can also designate each day to a different room. For example, Monday can be for cleaning the bathroom. Tuesday can be for cleaning the kitchen, and so on and so on.
Practice Self-Care
While cleaning your physical space, it is equally important to prioritize self-care. Take breaks when needed, listen to uplifting music or podcasts, and engage in activities that bring you joy. Reward yourself after completing cleaning tasks, whether that is with a favorite snack, a warm bath, or some quality time with a loved one. Remember to be kind to yourself and acknowledge that progress, no matter how small, is still progress.
Review
Cleaning with depression may feel challenging, but it is not impossible. By breaking it down, seeking support, establishing a routine, and practicing self-care, you can create a clean and organized living space that positively impacts your mental well-being. Take it one step at a time and be gentle with yourself throughout the process.
About Therapist Bethany Winter, MA, LPC Barnum Counseling
Marks, J. L., & Gillihan, S. (2023, April 26). How to Clean Your House if You Have Depression. Everyday Health. Retrieved July 6, 2023, from https://www.everydayhealth.com/depression/clean-house-when-youre-depressed.aspx