Easy Spring Cleaning: How-To For Mental Health

Image by Volha Flaxeco on Unsplash

As the weather warms up and daylight lingers a little longer, spring invites us to refresh not just our homes—but our minds. For many, the idea of “spring cleaning” brings to mind scrubbed baseboards, decluttered closets, and that satisfying feeling of a freshly organized space.

But if you're dealing with anxiety, depression, burnout, or just feeling emotionally overloaded, the pressure to deep clean can feel more draining than uplifting.

The good news? Spring cleaning doesn't have to be overwhelming to be helpful. Small, manageable changes in your space can have a big impact on your mental health.

Let’s explore how tidying up can support your well-being—and how to make the process more compassionate, intentional, and emotionally sustainable.

A Tidy Space = A Calmer Nervous System

Research and lived experience both tell us that our physical space affects our mental space. Clutter can increase stress levels, make it harder to focus, and even contribute to feelings of helplessness or fatigue. On the flip side, a cleaner space can help regulate your nervous system, offering a greater sense of calm and control.

🧠 Mental health tip: You don’t need to aim for “Pinterest perfect.” A “good enough” tidy space—where things are functional and comforting—can go a long way in helping you feel grounded.

1. Start Small: Break Cleaning Into Bite-Sized Tasks

The number one mistake people make with spring cleaning? Trying to do too much at once. Instead, focus on one small, doable task at a time. This might look like:

• Cleaning out just one drawer

• Wiping down your bathroom counter

• Taking a single box to the donation center

• Putting one load of laundry away

When you're managing anxiety or depression, these little wins matter. They create momentum and help reduce the emotional load of “all or nothing” thinking.

💬 Therapist tip: If your brain starts spiraling into overwhelm, gently remind yourself: “I don’t have to do it all right now. One small step is enough.”

2. Make It Enjoyable (Or At Least Less Dreadful)

Cleaning doesn’t have to feel like a punishment. Try pairing the task with something enjoyable to activate your brain’s reward system.

🧼 Set a timer for 5, 10, or 20 minutes. This is enough to make progress if you stay on task.
🎶 Put on your favorite playlist, podcast, or audiobook
🏃 Move your body while you clean—think of it as light exercise

When you're done, give yourself a moment of celebration. That little dopamine boost matters.

3. Mindset Matters More Than You Think

How you talk to yourself while cleaning matters just as much as the task itself. Many people—especially those raised with perfectionism or critical inner voices—struggle with feeling “lazy” or “behind” when their space is messy.

Here’s your gentle reminder: Your space is here to serve you—not the other way around.

Try to approach cleaning with self-compassion and curiosity, not judgment. You’re not morally failing if you leave dishes in the sink overnight. You're human.

4. Let Go of What’s No Longer Serving You

Spring is a season of release—of making space for new growth. That includes the objects in your home.

Ask yourself:

• Does this item still serve a purpose in my life?

• Does it bring me comfort or clarity—or just clutter?

• Am I holding onto it out of guilt, fear, or “what if” thinking?

Letting go can feel like a form of emotional self-care. And if it brings up grief, sadness, or discomfort? That’s valid too.

💬 Therapist insight: If parting with things feels unusually difficult or emotionally charged, you might benefit from working with a therapist to explore deeper patterns of attachment, loss, or scarcity.

5. Reframe Cleaning as Self-Care

We often treat cleaning as a chore—or something to feel bad about when we’re “behind.” But when approached with the right mindset, even 10 minutes of tidying can feel like an act of self-care.

🕯️ Lighting a candle after you clean off a surface
🪴 Watering your plants and opening the windows
🧺 Putting away your laundry with soft music in the background

These little rituals send a message to your nervous system: I’m safe. I’m cared for. I’m creating space for peace.

When Cleaning Feels Impossible, Therapy Can Help

Sometimes the overwhelm isn’t just about clutter. If you’re feeling frozen, shut down, or hopeless, it may be a sign of depression, anxiety, or even trauma that’s making it hard to take action.

You're not alone—and you're not lazy. Mental health challenges often show up in our environment. If you’re struggling to get started or feeling weighed down by emotional clutter, working with a therapist can help you understand what's really going on and find tools to support yourself.

Ready to Create Emotional Space, Too?

At Laurel Therapy, we support people who are navigating stress, anxiety, overwhelm, and burnout—especially during transitional times.

Whether you're seeking a space to explore your emotions, process the deeper reasons behind procrastination, or simply want to feel more grounded and capable in your daily life, we’re here to help.

📍 We offer online therapy throughout California, including anxiety therapy and trauma-informed care. Schedule your free 15-minute consultation today to get started.