It’s perfectly normal to have a messy room every now and then. If you’re caught up in bingeing a new show, it’s OK if you let the dishes sit in the sink for a little while. But if you notice that your dishes, clothes and other things are starting to pile up for days or weeks, you may start to feel overwhelmed. This kind of messiness can sometimes be connected to other mental health challenges, like depression. 

The cluttered mind: How messiness can impact your mental health

Clutter isn’t just an aesthetic issue; it can also have a significant impact on your mental health, particularly when it comes to depression. Having a messy room can negatively affect your mental health in several ways, including:

• Overwhelm and stress — A messy room can create a sense of chaos and overwhelm, making it hard for you to relax and focus. This can lead to increased stress and anxiety, which can make symptoms of depression worse. 
• Lack of control — When your surroundings are unorganized, it can make you feel like you’re losing control of your life. This loss of control can contribute to you experiencing feelings of helplessness and hopelessness. Cognitive load theory suggests that our brains have a limited capacity to the amount of information we can process at one time. 
• Negative thoughts — A messy space can trigger negative thoughts and emotions, which can reinforce depressive feelings. Negative thoughts and emotions you may experience include:
• Guilt
• Shame
• Frustration
• Lack of motivation — A symptom of depression can include a lack of motivation. When you are struggling with depression, you may find it hard to do everyday tasks, including cleaning and organizing your living spaces. This can lead to a buildup of clutter over time. 
• Perfectionism — Some people with depression may have perfectionist tendencies. These tendencies can make it hard for you to start or finish decluttering tasks. The fear of making mistakes or not achieving a “perfect” level of organization can keep you from tackling the mess. 
• Avoidance — A mess can sometimes be a way of avoiding dealing with difficult emotions or situations. By focusing on the mess, you may be able to distract yourself from more painful thoughts and feelings. 

A cluttered space can be a symptom of depression, but it’s important to remember that it’s not the cause. Depression is a complex mental health condition. If you’re struggling with depression, it’s essential to seek help from a mental health professional for treatment. 

Small steps to tidy up: Tips for managing clutter and depression

Dealing with both a messy space and depression can feel really tough, but there are some things you can do to make it easier. Here are some friendly suggestions that can help you tame the clutter and improve your mood:

• Start small — When you’re feeling overwhelmed, it’s OK to start with just one small task. Instead of trying to tackle everything all at once, pick a small area to focus on, like clearing a small section of your desk or putting away a few items. Taking small steps can make the job seem more doable and help you feel a sense of accomplishment. 
• Set a timer — Using a timer can make cleaning feel less overwhelming. Set a timer for 10 or 15 minutes and use that time to work on cleaning up a specific spot. Knowing you only have to work for a short time can help make it easier for you to get started. When the timer goes off, you can keep going or take a break. This method can help you stay focused and break the tasks down into smaller, more manageable parts. 
• Track your progress — Keep track of what you’ve accomplished, no matter how small. You can use a checklist or write down your achievements in a journal. Seeing your progress can give you a sense of pride and motivation to keep you going. Each small victory is a step forward. 
• Give yourself grace — Be kind to yourself, especially if you’re feeling down. Managing a messy space while dealing with depression can be challenging. It’s OK if things don’t get cleaned up right away. Remember, you’re doing your best, and it’s important to be gentle with yourself during this process. 
• Ask for help — You don’t have to do everything alone. Ask friends and family to help you with cleaning or just to keep you company while you work. Sometimes having someone to talk to or work alongside you can make tasks feel less overwhelming and more enjoyable.
• Seek professional help — If you’re finding it really hard to manage your depression, talking to a mental health professional can be really helpful. A licensed therapist or counselor can offer support and strategies to help you feel better and manage your space more effectively. 

These are just a few tips to help you get started on your journey to tame the mess and overcome your struggle with depression. Every little bit of progress is a win, and it’s OK to ask for help along the way. 

Lightfully Behavioral Health can help you manage depression

Managing a messy space while struggling with depression can be overwhelming, but you don’t have to face it alone. At Lightfully, we’re here to offer you personalized therapy provided by compassionate experts who truly understand your unique needs. Our pioneering clinical approach combines evidence-based techniques with a focus on whole-person-centered care. We recognize that everyone’s journey is different, which is why we provide various levels of care with customized treatments tailored just for you. We’re dedicated to helping you find the right path to make meaningful strides toward a more organized and joyful life. 

Change is possible. When you’re ready to take the first step, contact us. We’ll take the next steps together, toward the fullest, brightest version of you.