The start of the year often feels like a reset—a chance to reclaim control and set new intentions. For many, this is the perfect time to tackle goals, with decluttering the home frequently topping the list.

While some find organizing their space as easy as 1-2-3, for others, it’s a much more challenging process. One reason?

It could be the lingering effects of a toxic relationship. 

If you’ve experienced one, you might find yourself stuck in a messy environment that feels impossible to break free from. Why does this happen? The mental strain of a toxic relationship often lingers long after it ends, making it difficult to create a sense of order in your surroundings.

And if this sounds like you, I got you! You’re in the right place.

This post will dive into the powerful connection between clutter and mental health, the toll it takes on your physical and emotional well-being, and how you can begin to clear the mess—both in your home and in your heart.

This post is all about clutter and mental health.

The Deep Connection Between Clutter and Mental Health

Clutter is never just clutter. It carries a story. 

It’s the clothes you couldn’t part with because they remind you of the “good times,” the papers you’ve kept because you weren’t sure what decisions to make, or the neglected spaces you didn’t have the energy to tend to.

If you’ve been in a toxic relationship, you might be dealing with more than a messy home. You’re likely carrying the mental and emotional weight of that experience, and it’s showing up in your space.

A home that’s meant to be a sanctuary feels more like a source of stress.

How Clutter Affects Mental Health

• Increased Stress Levels: A cluttered environment can trigger feelings of chaos and overwhelm, elevating cortisol levels and exacerbating stress.
• Decision Fatigue: The constant need to sort, organize, and decide what to keep can feel paralyzing, especially after emotional trauma.
• Shame and Guilt: Looking at the mess can trigger negative self-talk—“Why can’t I just get it together?”. Clutter can lead to feelings of embarrassment and self-criticism, making it harder to invite others into your space.
• Heightened Anxiety: Disorganization creates a sense of unpredictability, leaving you on edge and unable to relax.
• Mental Fog: Clutter makes it harder to focus, which can leave you feeling stuck and unproductive.

On the flip side, mental health struggles can make it harder to keep your space organized.

Mental Health and the Creation of Clutter

• Depression: Low energy and motivation can lead to neglecting household tasks.
• Anxiety: Fear of making the wrong decision can result in keeping unnecessary items.
• ADHD: Difficulty with focus and task management can lead to disorganized spaces.
• Trauma: Holding onto items may feel like a way to maintain control or preserve memories.

This creates a vicious cycle, a two-way street: clutter worsens mental health, and mental health challenges make it harder to declutter.

Not Just That: Clutter Is Damaging to Physical Health

Clutter doesn’t just impact your mental well-being; it also takes a toll on your physical health.

Health Risks of a Cluttered Home

• Allergies and Respiratory Issues: Dust and mold can accumulate in cluttered spaces, aggravating asthma and allergies.
• Disrupted Sleep: A cluttered bedroom makes it harder to relax and sleep peacefully.
• Increased Risk of Accidents: Piles of clutter create tripping hazards, especially for children or older adults.
• Poor Hygiene: Cluttered kitchens and bathrooms can harbor bacteria, affecting your overall health.
• Stress Hormones: Research shows that cluttered spaces can elevate cortisol levels, leading to chronic stress and its related health issues. (MESS equals STRESS)

By addressing the clutter, you’re doing more than tidying your home. It can be a powerful form of self-care – you’re actively creating a healthier, more nurturing environment for both your body and mind. 

The Benefits of Decluttering

Mental Health Benefits

• Reduced Stress: A clean space promotes calm and reduces feelings of overwhelm.
• Improved Focus: Without visual distractions, your mind can concentrate better.
• Enhanced Self-Esteem: Taking control of your environment reinforces your ability to make positive changes.

Physical Health Benefits

• Better Air Quality: Removing dust and allergens improves respiratory health.
• Improved Sleep: A clutter-free bedroom creates a restful atmosphere for better sleep.
• Safer Home: Decluttering minimizes risks of accidents and injuries.

The good news? You don’t have to declutter your whole home overnight. Healing—and organizing—is a process. 

How to Break the Cycle of Clutter and Mental Health

Step 1: Start Small

Begin with one drawer, one corner, or one shelf. Tackling small areas prevents overwhelm and builds momentum.

Step 2: Use the “One-Year Rule”

If you haven’t used or needed an item in the past year, it’s time to let it go.

Step 3: Sort with Intention

Create three piles: Keep, Donate, and Discard. Be honest about what truly adds value to your life.

Step 4: Create a Daily Routine

Set aside 10–15 minutes daily to maintain order. Consistency is key to preventing clutter from building up again.

Step 5: Seek Support

Decluttering can be emotionally taxing, especially if you’re dealing with trauma. Don’t hesitate to enlist the help of friends, family, or a professional organizer.

Moving Forward… Transitioning Toward a Clutter-Free Life

Breaking the cycle of clutter and mental health challenges isn’t just about cleaning—it’s also about reclaiming your space and your sense of self. As you declutter your home, you’re also clearing emotional and mental obstacles that have been holding you back.

It’s not about achieving perfection; it’s about creating a space that supports your healing and growth. Take it one step at a time, and celebrate every small victory along the way.

Here’s to a healthier, more organized new year ahead. You’ve got this!

Ready to get started?  It’s time to create a sanctuary where you can truly thrive.

If you’re feeling stuck, know that the right tools can make all the difference. From storage bins that neatly organize your space to label makers that bring a personal touch to your efforts, these essentials will inspire you to take that first step toward clarity. 

And while you’re decluttering, incorporate some wellness essentials to further enhance your space.

Imagine calming scents with essential oils, cozy blankets to create warmth, or even a relaxing diffuser to help you unwind after a long day. Check out my favorite home organization and wellness essentials for the inspiration and tools you need to simplify the decluttering process and elevate your environment.

With these resources, you’ll be well on your way to transforming chaos into calm, one space at a time.

Let the clutter-free journey begin—where relaxation, recharge, and solace from the outside world await you.

Feeling inspired?

Check out more wellness tips and resources on my blog. Your mental health matters, and I’m here to support you every step of the way.

This post is all about clutter and mental health.