From ... in Research Literature Health Science Personal Development Psychology — Jun 2, 2025

Is Clutter Quietly Wrecking Your Nervous System? Why Spring Cleaning Might Be the Cure

When your space feels chaotic, it affects more than just your mood — it affects how your body functions. Your home environment sends constant signals to your brain. If it's filled with visual clutter, unfinished tasks or outdated reminders of the past, those signals create a sense of overwhelm that quietly wears you down. It's not just the mess that's draining. It's what the mess represents: disorganization, lack of control and a backlog of unresolved stress.

What you keep in your home, and how you arrange it, shapes the way your nervous system responds to daily life. For some, clutter triggers anxious thoughts and mental fog. For others, it blocks motivation and delays decisions. And while a spotless house isn't the goal, there's a distinct difference between a lived-in space and one that constantly pushes your body into a stress response. Spring cleaning offers a reset. It's a built-in opportunity to reestablish order, take physical action and reconnect with your present self. Cleaning becomes more than a chore — it's a psychological and biological intervention. And when you approach it with intention, it turns into a form of self-care that's both productive and deeply regulating. That's why researchers and therapists alike have started framing spring cleaning not just as a seasonal tradition, but as a tool for better health.

A feature from MSN compiled expert commentary to explore how decluttering and deep cleaning go beyond tidying up your space — they reshape your mindset. The article focused on how spring cleaning impacts emotional stress, mental clarity, self-worth and even physical health outcomes by triggering real changes in your nervous system and behavior. • People with cluttered homes had higher biological stress markers — A four-year analysis by UCLA's Center on the Everyday Lives of Families showed that people living with more clutter — especially mothers — had higher daily cortisol levels , a stress hormone that's meant to rise and fall predictably throughout the day. When it stays elevated, it leads to problems like anxiety, brain fog, fatigue and insomnia. This wasn't a vague feeling of “ overwhelm .” The data showed a measurable shift in biology based on environmental disorganization.

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• Your home environment shapes how your nervous system functions — Veronica Calkins, a licensed clinical social worker and psychotherapist at Pacific Mind Health in Long Beach, California, told MSN the chaos of visible clutter increases mental and emotional tension. When your space feels chaotic, so do your thoughts. According to her, “By reducing clutter, you create a more soothing and manageable environment that helps calm the nervous system.” • Cleaning supports identity, connection and emotional renewal — Rani Gupta, another licensed therapist, pointed out to MSN that spring cleaning lets you redesign your space to reflect who you are now, not who you used to be. Her approach encourages clients to incorporate meaningful items — from cultural foods and spices to photos or textiles — to make their space feel personally grounding and emotionally connected. This helps reduce anxiety, especially if you've experienced big changes over the past year. • Small accomplishments from cleaning boost motivation and momentum — Even short cleaning sessions help jump-start progress in other areas. This process taps into the concept of behavioral activation — a method used in therapy to help people break out of stagnation or depressive inertia. Calkins explains, “When you feel capable in one area (like organizing your closet), that small success can boost confidence and lead to bigger behavioral shifts.”

Calkins notes that spring cleaning is directly aligned with the concept of “building mastery,” which comes from a treatment often used for anxiety, depression and emotional dysregulation. Building mastery refers to completing meaningful tasks that create a sense of capability and importance. When you clean and see a clear result, your brain registers it as a solved problem — and that improves your sense of self-worth.

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• Deep cleaning helps remove environmental triggers like dust, mold and bacteria — The MSN article also included commentary from Dr. Paul Daidone, medical director at True Self Recovery in Arkansas, who emphasized that your physical health is impacted by what's lingering in your rugs, upholstery and flooring. Dust mites, mold spores, lead and even pesticide residues build up and get released into the air with every step you take. Daidone recommends a full spring cleaning at least once per year to help reduce asthma triggers, allergy flares and indoor air pollution. • Physical movement during cleaning offers neurological benefits — Deep cleaning tasks like vacuuming, mopping or scrubbing require bilateral movement — the coordinated use of both sides of your body. Gupta notes that this type of movement activates both hemispheres of your brain and promotes regulation of your nervous system. It's one reason you might feel mentally calmer after deep-cleaning your kitchen. • Linking emotional memories to cleaning enhances motivation — Gupta often tells her clients to reframe cleaning as an emotional release. For example, scrubbing a carpet where an ex once stood isn't just about stain removal — it's a symbolic reset. She encourages people to imagine cleaning away emotional residue. This approach transforms a chore into an act of personal reclamation. • The results don't require a full-home overhaul — If you're overwhelmed, you don't need to clean your entire house to see results. Even one small task, like decluttering your nightstand or donating old clothes, activates the same mental health benefits. That's because what matters is the feedback loop of completion, not the size of the task. This is where self-efficacy comes in. When you finish a job, no matter how small, your brain gets the message that you're in control — and that changes how you feel and act.

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In related news, a feature from the Cleveland Clinic reviewed how spring cleaning works as a natural tool to improve mental health. Clinical psychologist Dawn Potter explained that cleaning isn't just a seasonal habit — it mimics the emotional reset we associate with spring itself. She emphasized that this ritualized behavior taps into your brain's love of finishing tasks, which leads to improved emotional regulation, reduced stress, and greater satisfaction with your living environment. • For people overwhelmed by stress or depression, cleaning is a way to reclaim control — Potter explained that cleaning helps redirect your energy when you're facing problems that feel too large or unsolvable. “Sometimes, if you're faced with other problems that you can't address at the time ... you may find that cleaning helps you restore a sense of control,” she said. This is particularly important if you've felt helpless or emotionally depleted. By organizing even one corner of your home, you send yourself a message that you are still in charge of your space and your response. • A tidy space sharpens your ability to concentrate — especially for people with attention-deficit hyperactivity disorder (ADHD) — According to Potter, people who already struggle with focus, such as those with ADHD, are especially vulnerable to the effects of clutter. Messy environments increase distraction and make task- switching more difficult. Removing those obstacles helps streamline mental effort. • Spring cleaning reduces fall risks and hidden home hazards — One of the less obvious health benefits discussed was injury prevention. Potter pointed out that cluttered floors increase the likelihood of falls , particularly among older adults and

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households with children. Tripping over forgotten toys or misplaced items isn't just inconvenient — it's dangerous. Tidying up protects your mobility and keeps your home safe.

If you're ready to reset your space and your nervous system, the last thing you want is to overload your body with toxic chemicals in the process. Most commercial cleaners contain harsh ingredients that irritate your eyes, lungs and skin. Some even disrupt your hormones or damage your organs over time. You don't need those risks hanging in the air while you're trying to feel better. Fortunately, there are safer, cheaper and more effective ways to clean — and they're likely already in your kitchen. Here's how I recommend you clean in a way that supports both your body and your brain: 1. Swap toxic cleaners for natural alternatives — If you're using products with artificial fragrances or antibacterial ingredients like triclosan , it's time to toss them. These substances are linked to everything from respiratory issues to hormone disruption . I recommend replacing them with basics like white vinegar, baking soda, lemon juice, coconut oil and castile soap. These staples cut grease, disinfect surfaces and neutralize odors without harming your microbiome or overwhelming your lungs. 2. Add essential oils to boost antimicrobial power — To level up your homemade cleaners, add a few drops of essential oils . Tea tree, eucalyptus, lavender and lemon oils have natural antibacterial, antiviral and antifungal properties. They also make your home smell fresh without synthetic fragrance. Just a few drops in a spray bottle of vinegar water transforms it into a powerful surface cleaner for your counters, sinks or bathroom. 3. Make your own laundry and surface sprays — You don't need overpriced “green” products to get your laundry or surfaces clean. Mix one part vinegar with three parts water, add a teaspoon of baking soda and a few drops of essential oil. This mix works for kitchen counters, glass, mirrors and even clothing odors. For laundry, consider using soap nuts or a tablespoon of castile soap with vinegar in the rinse cycle. These methods protect your skin and respiratory health, which is especially important if you have allergies or kids at home. 4. Clean one space at a time and make it a ritual — The idea is to help your nervous system unwind and reestablish a sense of control. If you're overwhelmed, just pick one drawer, one shelf or one closet. When you finish it, stop and let yourself feel that success. Your brain thrives on completion. The more small successes you give it, the easier it becomes to take on bigger ones. That's how you build emotional momentum and internal calm. 5. Let your home reflect what matters most to you — As you declutter, don't just toss things out. Make space for what supports your emotional and physical well-being. Create areas for connection, comfort and meaning. That might be setting out a vase of fresh flowers, displaying family photos or keeping your favorite books or spices within reach. When your home feels like it belongs to the version of you that you're becoming — not who you used to be — it becomes easier to rest, focus and feel whole.

Q: How does spring cleaning help reduce stress and anxiety? A: Cluttered environments increase cortisol, your body's main stress hormone. Studies from UCLA show that higher levels of household mess are directly tied to elevated cortisol throughout the day, especially in women. Cleaning up reduces that biological stress load, calms your nervous system and improves your ability to think clearly and sleep better. Q: What mental health benefits are linked to spring cleaning? A: Cleaning creates a visible result that your brain recognizes as a completed task, triggering a sense of accomplishment and confidence. Experts say it activates a psychological concept called “building mastery,” which helps fight depression and low motivation. Even small accomplishments, like organizing a drawer, help kickstart a positive behavioral shift. Q: Does cleaning your home improve physical health too? A: Yes. Deep cleaning removes allergens like dust mites, pet dander, mold spores and pesticide residues that hide in carpets, rugs and upholstery. Moving your body during cleaning promotes circulation and energy, similar to low-impact exercise. Q: What are the safest ways to clean without harmful chemicals? A: Avoid commercial cleaners with harsh ingredients like ammonia and synthetic fragrance. Instead, use natural alternatives such as vinegar, baking soda, castile soap, coconut oil and essential oils like tea tree or lemon. These work just as well without exposing your body to toxins that irritate your lungs or disrupt hormones. Q: How should I start if I feel overwhelmed by clutter? A: Don't try to clean the whole house at once. Focus on one small area, like a single drawer, shelf or closet, and finish it completely. That sense of completion activates a reward loop in your brain, making it easier to tackle the next task. Use spring cleaning as a chance to make your space reflect who you are now and what matters most to you.

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Is Clutter Quietly Wrecking Your Nervous System? Why Spring Cleaning Might Be the Cure

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