Deal with Decluttering Anxiety the Right Way
It was three weeks until my final college exams. I was cycling into town and I felt a sharp pain in my chest. Then another. Could I be having a heart attack at 24?? Not something you want to experience in the middle of traffic! Later my doctor told me that my heart itself can’t feel pain, but that my stress was causing the muscles around my heart to spasm. No big deal…
But the physical and emotional impact of anxiety is real.
That’s why today I’m sharing ways you can calm down based on how anxious you feel so you can manage your feelings and continue with your decluttering project when you are ready. This is where decluttering with the support of your partner is so powerful. While I am not a medical professional and this does not count as professional medical advice, I wanted to share some ways I’ve learned to deal with my anxiety that could be helpful to you, especially at the moment.
Before we get into that, here are some sites with great information and ways to reach out for help if you’re not feeling good - your mental health is so important.
Ireland: How to Deal with Panic Attacks (HSE)
Ireland: Take Care of Your Mental Health (HSE)
UK: Dealing with Panic Disorder (NHS)
(Just so you know: Some links in this post are affiliate links, which means that if you click on them and buy something I get a small percentage. Thank you for supporting my small business in this way!)
Photo by Karolina Grabowska from Pexels
Here are science-based coping techniques to calm down quickly when you feel your anxiety rise as you declutter.
The Red Zone:
You have difficulty breathing, racing thoughts, or chest pains
This is the panic attack zone - I’ve been there and it’s horrible. If you’re in the process of a move, a bereavement or you are very triggered by making decisions about your stuff this might cause you to panic. It’s good to know that you are not in danger when you feel like this, but it isn’t a state where you can reason with yourself out of it. You need to practice some physical ways to calm your nervous system. There are techniques that will bring you to a point where you can breath easily and feel your heart rate slow down.
Cold water or Ice:
This might sound bizarre, but one way to reset your nervous system is to put your wrists under the cold tap. Then wash your hands in the cold water and bring it up your arms, then splash some on your face. It feels great and it works fast. The same is true for holding ice cubes if you have some nearby.
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2. Breathing Techniques:
When you panic your breathing gets shallow. Breath in for a count of 4, hold it for 7 and breath out for a count of 8. Do this four times and notice how much calmer you feel. Watch this helpful video by Dr. Zak Powers to learn how.
3. Reduce stimulation:
Close the curtains and get into bed for a bit or have a shower and focus on the water. Help you body calm down by giving it less to deal with in the moment.
Photo by Ivan Oboleninov from Pexels
The Orange Zone:
You feel your anxiety and stress rising
In this zone you can feel yourself getting worried, but you can still do some things to help yourself calm down before it gets worse.
1. Go for a walk or do some light exercise:
In the past our anxiety was usually caused by something we could physically fix - like go look for food or outrun danger. Moving your body will give you an outlet to work through how you feel and process your stress hormones.
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2. Write it down or talk to a loved one:
Try and identify how you feel by getting it out in words. Just feeling understood can have a massive impact. Use the Wheel of Emotion to pin-point what exact feeling is building up - you could say you are sad, but maybe despair or disappointment are more accurate and can help you heal. Your brain can really do a number on your stopping you from decluttering.
It might be the case that this is best talked through with a therapist. There are lots of socially distanced and budget options out there:
Counsellors and Therapists in:
3. Have a hot drink:
Feel the soothing presence of a hot cup of tea or hot chocolate (maybe avoid that extra cup of coffee). I love this cinnamon and apple tea from Twinnings.
The Green Zone:
Decluttering techniques to manage general fears and stress
In this zone you can take preventative action to manage your stress and identify potential triggers. In this state you can use logic and problem solving to keep calm as you go. You’ve got this.
Maybe box (with a deadline):
If you are new to decluttering, it takes some time to build up the confidence to get rid of things and that’s ok. Keep a small ‘Maybe’ pile or box for things you are really unsure of, but putting a deadline on making a decision about them so they don’t find their way to the back of a closet
Photo by Ketut Subiyanto from Pexels
2. Take photos:
If you feel guilty abut getting rid of things, or you don’t like the idea of never seeing something again even though you don’t have a use for it - try taking a photo. You can view it whenever you want, you have a reference and it will not take up physical space.
Better yet, make a special photobook (Photobox do beautiful ones) to remember all your childhood things, or your grandparent’s possessions to look at with your family on the couch when you want to remember them.
3. Give sentimental things a last hurrah:
Give special items a last outing. Maybe it’s wearing a dress that isn’t your style anymore but that you wore on a special occasion. Wear it out to dinner and say a fond farewell, maybe also take a picture of it. Give yourself a chance to process the transition.
When you’re ready you can sell it online and give it a second life with someone who’ll get use from it. Selling is a much more eco-friendly option than simply donating (it guarantees use) and will reduce your ‘environmental guilt’ in the process if you struggle with that too.
How are you doing at the moment? If you want help managing your decluttering anxiety that’s holding you back from having an easier, happier life at home - take the first step by getting in touch