How to Cope with Hoarding: 4 Tips - Cleveland Clinic Health Essentials

Oh chaos . You just approach us. Hide our DMV registration renewal notice in spam. They make it impossible to find a replacement bulb, so we buy another one instead. They fill our closets with coats for all seasons (and sizes) and drawers with pens and jewelry galore.

advertising policy

The Cleveland Clinic is a non-profit, academic medical center. Advertising on our website supports our mission. We do not endorse any non-Cleveland Clinic product or service. politics

If a clutter problem seems overwhelming, don't despair. The good news is that you can improve your health by getting rid of the clutter, and it's easier than you think.

Clinical psychologist Dawn Potter, PsyD, explains some of the effects the disorder can have on your health and how to tell if you're crossing the hoard zone.

Why do we have problems with clutter?  

Part of the problem is cultural: we live in a consumerist society, and many people accumulate things they don't need simply because acquiring things is ingrained in our society.

Whether you feel the need to keep up with the latest trends, indulge in "retail therapy" to lift your spirits, or succumb to a compelling advertisement, you may find yourself with a house full of fashion items of questionable utility .

And because our culture is so focused on acquiring things, many of us have a hard time recognizing when we have enough or when we have too much.

How does clutter accumulate?

The word "clutter" actually comes from the Middle English word "clotteren". It could be said to "block" the flow of life, preventing you from using what you have and making it difficult to see what you really need.

If you're having trouble deciding what to do with an item once you're done with it, you can escape the stressful situation by just... not deciding. Once you get used to it, things can start to pile up and before you know it, there's a clutter problem.

There are a number of thoughts people often have that can lead to indecisiveness, including:

• I might need it one day.
• It reminds me of a special moment in my life.
• I spent a lot of money for this.
• Maybe one day I'll wear this outfit.

The more you struggle with these thoughts, the more likely you are to have a clutter problem.

advertising policy

What is the difference between clutter and hoarding?

It's a matter of gravity. If your clutter prevents you or others from living a normal life, or if it creates unsanitary living conditions, you may have a hoarding problem .

"If a person with hoarding disorder is under pressure to clean up, throw away, and get rid of things, often because other people are pushing them to do so, they will experience emotional distress," says Dr. Potter. "You will find it very difficult to part with things because a core feature of hoarding disorder is this strong need to hold onto things in case you need them."

In other words, if you can identify your clutter as a problem, it's probably not a hoarder.

On the other hand, a clutter problem can mean that you haven't gotten to clutter yet. And all it takes is a wake-up call from a friend or family member that it's time to clean. dr Potter explains that unlike hoarding, those who have clutter in their lives do not intentionally keep these items for fear of letting go of them if they are needed in the future.

"They're probably not really focused on whether or not there's overcrowding," says Dr. Potter.

How Does Clutter Affect Your Health?  

Whether it's from hoarding or just procrastination, clutter can have many effects on your health, and some of them may surprise you.

Clutter can make you:

1. Chronically distracted. "A cluttered environment can be very tiring because all the objects are competing for our attention," says Dr. Potter. As a result, he becomes chronically distracted and forced to constantly multitask and shift his attention from where he wants to go to the objects around him. This makes it difficult to get anything done, whether you're looking for productivity or just want to sit back and have fun.
2. Overwhelmed. You may experience heightened anxiety, self-criticism, and shame about the state of your home. These feelings can contribute to depression .
3. Emphasize. Clutter doesn't just affect your sanity, however. Feeling stressed about clutter can trigger the release of stress hormones like cortisol, which can worsen physical health.
4. Challenged while cleaning. Too much stuff makes vacuuming and vacuuming difficult, which can aggravate allergies and asthma .
5. In danger if it ever burns. In severe cases, clutter can pose a fire hazard if your belongings block exits or a large number of flammable items accumulate.

What's the best way to fight clutter?

Here are some ways you can deal with clutter and remove it from your life:

Ask for help

"Getting outside help to make decisions about the disorder can be very effective," notes Dr. Potter. "When you're emotionally attached to your business, it can be difficult to let others participate in the process, so choose someone you trust."

It's effective because your assistant doesn't experience the same high stress associated with difficult decisions and removing items, which can make the process quicker and less stressful.

to make rules

Especially when you're doing it alone, it's helpful to set yourself some guidelines and then stick to them. You can decide, "I have to throw away all magazines before 2019" or "If I haven't used them in the last two years, I have to throw them away."

advertising policy

have realistic goals

When your clutter problem affects your entire home, it's unrealistic to expect it to be fixed in a day or two. Instead, find a way to break the task down into smaller pieces.

"Depending on your motivation, you can do the most important work first, the one that creates the biggest visual change," says Dr. Potter. "If you want to get rid of big things, that gives you an immediate sense of relief, or you can just start with something small and simple, like, 'Okay, I'll just bring all the recycling out. '"

You can go through room by room or focus on specific categories, like doing all the laundry in the house or doing all the books.

stay organized

Many cleaning experts recommend sorting items into three piles: keep, donate, and trash.

Be sure to put away the items you keep and those you throw away at the end of each cleaning session. If possible, bring donations to their destination immediately or at least schedule an appointment for this.

How to ask for help with hoarding

If you feel like you can't control clutter, and your attachment to hoarding is a sign of hoarding, the good news is that admitting it is an important first step. The road to solving a hoarding problem can be difficult, so it's important to take your time and be compassionate with yourself.

Here are some tips to help you get your hoarding on track:

1. Start slow. Just like setting small goals to fight clutter, it's also important to take small steps forward when it comes to hoarding. Whether you or a loved one are trying to solve a hoarding problem, slow and steady wins the race.
2. Find a therapist. When you're dealing with hoarding, it means there's physical and emotional baggage to be unpacked. A therapist or counselor can help you deal with difficult feelings that may arise early in your cleansing process. "There are often components of cognitive behavioral therapy that are really helpful," says Dr. Potter. "We can help people challenge their beliefs about whether or not they need an object."
3. Find a support group. You're not alone. Finding a community of others who are in a similar situation to yours can help you feel less isolated.

The environment you live in can affect your mood and your health. A clean space can make all the difference, and there are ways to declutter your life, no matter the cause. Just as clutter builds slowly and gradually, so can it be fixed over time, but it's important to take the first step.

Try Adblock (Why?)