As people around the world find themselves indoors and with a bit more time on their hands, some of us may experience a strong desire for some change and some spring cleaning. When things in our environment feel out of our control, it’s helpful to develop healthy self-soothing practices, and improving the livability of our space is an effective coping strategy.
Simply by maintaining a well-organized space we can benefit from an improved sense of clarity and calm. After all, Marie Kondo’s approach of asking oneself “Does this spark joy?” helped millions of people shed mounds of clutter that was weighing them down.
But what about the clutter taking up space in our minds? Necessary self-isolation means we’re not able to maintain normal interactions with our support systems. Many of us have family, health, job or financial worries which leads to increased anxiety, stress, depression, and loneliness. Maybe we’re also dealing with grief because a loved one has been affected by the virus.
Below are some practical tips you can implement to clear the unnecessary and unhelpful clutter from your mind.
5 Spring Cleaning Tips for the Mind During Coronavirus
The important thing is to not get overwhelmed and attempt to change everything at once; that’s where people often fail. Start with the least daunting activity and begin putting everything into perspective. Fifteen minutes is only 1% of your day, so reframe it in your mind like you are only taking 1% of your day to make a significant improvement to your overall health.
Each morning is a brand new start and a whole new beginning. Don’t take the past with you today; wake up with a clean slate.
Slowly start to implement this 1% into your regular routine and you’ll begin to see (and feel) improvements in your life:
In the Morning: Each morning is a brand new start and a whole new beginning. Don’t take the past with you today; wake up with a clean slate.
Use your morning to honor and connect with a shared sense of humanity. Shift your mindset by sending loving compassion to each person you pass on your drive or walk. Sending loving energy to others can quickly shift your consciousness from the negative to the positive, and shift your mind away from anxiety you were feeling.
In the Evening: Each evening, cleanse your mind and prepare yourself for sleep. Don’t drag mental baggage from the day around with you into bed, especially as you wind down.
For those of us who are working or staying exclusively at home, we no longer have this physical separation of work and home. Try to implement your own physical reset. If you can, leave your home and simply walk once around the block. Once you pass the threshold or your front door or building, commit to leaving your stress, anxiety, worry or sadness at the door.
Meditation, yoga, physical fitness, reading, and/or cooking are all great spring cleaning activities that can help bridge the gap between your daily activities to winding down at home. Instead of answering emails all day and evening, set yourself a time to officially unplug, just as you would when you turn off your computer for the night and head home.
Meditation, yoga, physical fitness, reading, and/or cooking are all great spring cleaning activities that can help bridge the gap between your daily activities to winding down at home.
2. Designate time to reflect
Have you ever noticed the more you try to avoid a negative feeling, the more powerful it seems to become? When negative emotions like sadness, anxiety, depression, grief or worry become overwhelming we can reduce their impact by leaning in.
You can combat this by setting aside a few moments a day to let yourself acknowledge and be curious about your negative emotions. Are you resentful because you haven’t communicated your needs? Are you holding onto past heartbreak? Are you projecting your fear onto others and imagining a dark future?
Physical space allows room for mental space, so decluttering your personal space can serve as a symbolic way to rid your mind of negative thoughts.
Get curious about your feelings, validate them, and see how there are solutions available to you. Once your designated reflection time is up, commit to moving through your day with the positive energy of increased insight into the things that bring down your mood.
Paradoxically, you may find that by experiencing and appreciating your negative emotions instead of trying to escape them or drown in them, you start to feel wiser and stronger.
3. Adopt powerful mantras
Personal mantras are an excellent way to refocus and reaffirm relaxing, positive emotions. Some favorites are “Life starts now”, “Now is the only moment that matters”, “Life flows through me in this moment, and in each moment”, and “Everything I need already exists within me”. Pick a focus affirmation that resonates and feels most natural to you.
Whatever combination of words that feels right and good is your mantra. Your mantra can evolve over time to best suit you in any given moment or circumstance.
Personal mantras are an excellent way to refocus and reaffirm relaxing, positive emotions.
4. Organize & declutter
Physical space allows room for mental space, so decluttering your personal space can serve as a symbolic way to rid your mind of negative thoughts. Pick one corner of the room or one drawer and begin to declutter or organize. The goal is to eliminate what no longer serves you.
Try the Marie Kondo approach and ask yourself honestly: “Does this Spark Joy?” If it doesn’t then thank it for serving its purpose, retire it, and allow yourself to let it go. Your newly cleansed and transformed physical space can help you feel lighter, calmer and more at ease.
Decluttering your personal space can serve as a symbolic way to rid your mind of negative thoughts.
5. Give back to the universe during spring cleaning
Once you’ve decluttered and organized your space you may have some things to pass on that are still in good condition. By donating something, buying something or investing in something related to your own wellbeing you’re promoting the flow of money or things throughout the universe.
Why cling to something that you don’t need when it could flow through and potentially improve someone else’s life? Your conscientious donation aligns with and maintains the ever changing flow of the universe.
During this time remember to not only take care of your physical space but also your mental headspace. By not waiting until we’re in a desperate mental headspace, and instead committing to periodic spring cleaning “check ups” we can effectively reset and improve our mental health for free.
Nurturing Your Relationship with a Family Member Who Has a Mental Health Disorder
Despite all the difficulties, you still care deeply for your family members and want to build a stronger, healthier relationship. While you may not be able to change their illness, you can make changes that improve the relationship. One of the most impactful ways to do this is to educate yourself about their diagnosis and treatment options. Understanding what your loved one is going through can help you avoid taking their behavior personally and can allow you to see the illness for what it is—a challenge that affects both of you.
Adjusting your expectations is essential. You may need to accept that your loved one cannot meet all of your expectations, but that doesn’t mean you must accept everything as it is. Finding a balance between your needs and theirs will allow you to navigate the relationship more effectively.
Effective communication is crucial, yet it’s often one of the biggest challenges in families affected by mental health disorders. The more openly and constructively you communicate, the better you and your loved one will feel. Avoid accusatory language and instead focus on expressing your own needs and feelings in a way that fosters cooperation rather than conflict.
For example, rather than saying, “You always do this,” try expressing your concern in a way that invites a conversation: “I’m worried about how this is affecting both of us. How can we work together to make things better?” This approach can lead to more understanding and collaboration between you and your loved one.
Seeking Support and Moving Forward
Remember, you don’t have to navigate this alone. Mental health professionals, support groups, or even trusted friends and family members can provide the support you need. Over the years, I’ve seen countless families make significant progress by seeking help and implementing these strategies. You deserve to feel supported, and your well-being is just as important as your loved one’s.
Living with a loved one who has a mental health disorder is challenging, but with the right strategies and support, it’s possible to navigate these difficulties and build a stronger, healthier relationship. If you’re struggling, don’t hesitate to reach out for help. As a licensed psychotherapist, I’m here to support you on this journey. If this resonated with you, I encourage you to contact me today for a complimentary consultation.
Dr. Logan Jones
Dr. Logan Jones is a Psychologist and Founder of Clarity Therapy. Sign up for his free 30 Days of Gratitude email series and follow him on Instagram at @drloganjones.
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