5 Practical Cleaning Tips for Battling Depression, Anxiety, or Chronic Illness: Regain Control of Your Space
Struggling to Clean When You’re Battling Depression, Anxiety, or Chronic Health Issues? Here Are 5 Practical Tips to Help You Regain Control Over Your Space
Dealing with clutter can be overwhelming for anyone, but it can feel especially daunting if you’re struggling with depression, anxiety, or chronic health conditions. On top of managing physical and emotional pain, the pressure to maintain a clean and organized home can often become another source of stress. When your mental or physical health is weighing you down, cleaning may feel like an impossible task—one that is both physically draining and emotionally overwhelming.
I’ve been there, and I want you to know that it’s okay to struggle. You’re not alone, and there are ways to take back control of your space, even on the hardest days. In this blog post, I’ll share five practical cleaning tips designed to help you get started, boost your motivation, and restore a sense of control over your environment. These tips are rooted in self-compassion, small victories, and progress over perfection.
1. Start Small
When you’re dealing with anxiety, depression, or health challenges, everything can feel overwhelming—especially when it comes to cleaning a messy home. The key to overcoming that initial paralysis is to start with something small and manageable. Tackling just one small area can make a significant impact on how you feel.
Think of a cluttered countertop or a pile of dishes. Instead of focusing on the entire room or house, focus on that single, manageable task. Cleaning just one section allows you to build momentum. As you begin to see visible results, it can trigger a sense of accomplishment and gradually reduce the overwhelming feeling of being surrounded by clutter.
Set a timer for 10 minutes and clean as much as you can during that time. By breaking tasks into small, time-limited efforts, you’ll often find that once you get started, the work becomes less intimidating. You may even find yourself feeling motivated to continue once the timer goes off. And if not, that’s okay too! You’ve already made progress, and that’s something to celebrate.
Tip in action: As you read this, take a moment to scan the room. Is there a single spot that could use some attention? Set a 10-minute timer and clean just that one area. You might be surprised at how much you can accomplish in that short time.
2. Get Comfortable
One of the biggest challenges when it comes to cleaning while feeling low is the mental resistance we build around the task. Cleaning can often feel like an overwhelming chore, which adds to the reluctance to get started. To combat this, try to make your cleaning routine more enjoyable by incorporating self-care elements.
Turn cleaning into a soothing ritual. Play your favorite music, light a calming candle, or even wear your most comfortable clothes. The goal is to create an environment that feels more inviting and less like a burden. When you associate cleaning with self-care, it starts to feel less like a chore and more like an act of kindness to yourself.
In my own experience, creating a peaceful environment with soft music or lighting helps me ease into cleaning, even when my energy is low. It may sound simple, but these small shifts in mindset and environment can make a world of difference.
Tip in action: Light a candle or put on some music right now. Take a deep breath and approach your cleaning task as an opportunity for self-care. Notice how it changes the way you feel about the process.
3. Set Realistic Goals
When we’re struggling with mental or physical health challenges, it’s easy to fall into the trap of perfectionism. You might think, “If I can’t clean the whole house, why bother at all?” But this kind of all-or-nothing thinking can prevent us from making any progress at all.
Instead, set realistic goals that align with your current energy level and emotional state. Focus on making progress rather than achieving perfection. If cleaning an entire room feels impossible, aim to clean one corner or one surface of that room. Break it down into tasks that are manageable and achievable in the time you have.
It’s essential to celebrate these small victories, no matter how small they may seem. Cleaning one surface is still progress, and it’s important not to diminish your achievements because of what remains to be done. Over time, these small efforts will add up and create noticeable improvements in your space and your mindset.
Tip in action: Think about a cleaning task that feels manageable to you today. It might be as simple as folding laundry or wiping down a table. Set that goal, and once you’ve completed it, take a moment to acknowledge your effort.
4. Use Visual Reminders
When depression or anxiety is weighing on you, it’s easy to lose track of what needs to be done. Without a clear plan, cleaning can feel like a never-ending, insurmountable task. That’s where visual reminders can be incredibly helpful in reducing anxiety and staying on track.
Consider using sticky notes or a checklist to organize your cleaning tasks. Breaking larger tasks into smaller steps and visually crossing them off as you complete them can provide a sense of satisfaction and reduce mental clutter.
If you’re like me and enjoy a more digital approach, there are some excellent apps that can help you stay organized. I personally love using the Home Routines app, which allows me to create lists and track my progress. I’ve included links to some of my favorite cleaning apps in the description below, but whether you prefer paper or digital tools, having a visual reminder can keep you focused and motivated.
NOTABLE MENTIONS:
The FlyLady Plus App (iOS) – https://apps.apple.com/us/app/flyladyplus/id1115477521
The FlyLady Plus App (Android) – https://play.google.com/store/apps/details?id=com.FlyLady.Premium&hl=en
Tip in action: Right now, take a moment to jot down one or two cleaning tasks you’d like to complete today. Keep the list visible, and give yourself permission to cross off each item as you go. Seeing progress can be a huge motivator.
5. Seek Support
Sometimes, we just can’t do it all on our own, and that’s okay. Asking for help is not a sign of weakness but an important step in caring for yourself. Whether it’s reaching out to a friend or family member for practical help or connecting with a supportive online community, seeking support can make a world of difference.
Sharing your struggles with others can also alleviate some of the emotional burden that comes with feeling like you have to manage everything on your own. Simply knowing that someone understands can make the challenge of cleaning feel more manageable.
If you’re someone who feels hesitant to ask for help, start small. Reach out to a trusted friend or family member, or explore online forums where people share their cleaning struggles and support one another. You’ll quickly realize that many people are going through similar experiences, and their support can help lighten the load.
Tip in action: Take a moment now to think about someone you could reach out to for support, whether for a cleaning task or simply for a listening ear. Write them a quick message, and remember that asking for help is a form of self-care.
The Mindset Shift That Changed Everything for Me
Before we wrap up, I want to share a powerful mindset shift that permanently changed the way I approached cleaning, especially when I was feeling low.
I used to see cleaning as just another task to cross off my to-do list—something that had to be done but felt like a burden. However, once I started viewing cleaning as an act of kindness toward myself and those I share my space with, everything changed.
Cleaning is no longer just about achieving a tidy home; it’s about treating my home, and myself, with care and respect. Every small effort I put into my space is an act of self-love. This shift transformed cleaning from a dreaded chore into a way to uplift my mood and environment.
By shifting your mindset from “I have to clean” to “I’m choosing to care for myself and my space,” you’ll find that cleaning can become a more rewarding experience, even on your hardest days.
Final Thoughts
If you’re struggling with depression, anxiety, or chronic health issues, remember that it’s okay to take things one step at a time. Cleaning doesn’t have to be an all-or-nothing task, and it certainly doesn’t need to be perfect. Focus on progress, not perfection, and give yourself permission to celebrate the small victories along the way.
I want you to start by choosing just one of these tips to implement this week. Track your progress, reflect on how it affects your mood and motivation, and remember to be kind to yourself. You’re doing the best you can, and that’s enough.
If you need more help staying motivated or energized, especially on tough days, I encourage you to check out my other videos on mental well-being, self-care, and home organization. Together, we can create a supportive space that helps you thrive, even during difficult times.
Let’s take this journey one small step at a time, and I’ll see you in the next video!
