Spring Cleaning as a Way to Reduce Anxiety
Spring has officially sprung in the Northern Hemisphere! Spring is the best season to remind us that growth follows rest as flowers, veggies, and baby animals come to life. Unfortunately, spring is also a reminder that cobwebs are very real, and we have to get to cleaning!
Spring became associated with cleaning due to historical practices of thorough household cleaning after the long, closed-up winter months to remove accumulated soot, dust, and grime. As the days lengthened and temperatures warmed, people opened windows and doors to let in fresh air, making it an opportune time for deep cleaning. Over time, this tradition evolved into a cultural symbol of renewal, rejuvenation, and the fresh start that comes with the arrival of spring.
However, did you know cleaning has benefits for mental health and anxiety? Studies have shown that maintaining a clean and organized environment can significantly reduce symptoms of anxiety and improve overall mental health. In fact, a survey conducted by the Anxiety and Depression Association of America found that 90% of respondents reported feeling less anxious after cleaning their homes. Engaging in regular cleaning routines not only promotes a sense of control and accomplishment but also creates a calming atmosphere that can positively impact mood and well-being.
So, want to incorporate some anxiety-reducing exercises while you’re spring cleaning? My Time Counseling is here to help! Read below for three exercises to make spring cleaning feel like a mental health practice.
Exercise #1: Mindful Cleaning
If you’ve followed our blog posts for a while, you’ll know we are always recommending mindfulness! To beef up on your mindfulness skills while cleaning, try the exercise below.
Step 1: Begin your cleaning session by consciously grounding yourself in the present moment, letting go of distractions and focusing solely on the task at hand.
Step 2: As you engage in cleaning, allow yourself to fully experience the sensory aspects of the activity - feel the texture of surfaces under your fingertips, listen to the soothing sounds of scrubbing and tidying, and notice the refreshing scent of cleaning products as they permeate the air.
Step 3: Embrace a mindful approach to your cleaning routine by integrating all your senses, maintaining a gentle and non-judgmental awareness of each movement and action you take, fostering a sense of tranquility and presence throughout the process.
Exercise #2: Breathing Exercises
Breathing and mindfulness go hand-in-hand; after all, our breath is a constant presence and a perfect anchor. Try the activity below.
Step 1: Begin your cleaning ritual by consciously centering your attention on your breath, taking slow, deep inhalations through your nose and exhaling fully through your mouth, allowing each breath to anchor you in the present moment.
Step 2: Sync your breathing with your physical movements as you clean - inhale as you lift objects or reach for items, and exhale as you release tension and gently lower them back down, cultivating a harmonious rhythm between your breath and actions.
Step 3: Whenever you feel stress or anxiety begin to arise during cleaning, pause for a moment, close your eyes if possible, and take several deliberate breaths, allowing the soothing rhythm of your breath to calm your mind and body, restoring a sense of peace and balance.
Exercise #3: Positive Affirmations
Affirmations have been shown in studies to reduce stress. What a perfect way to reduce anxiety while cleaning! Try our affirmation exercise below.
Step 1: Set the tone for your cleaning session by affirming positive statements to yourself, reinforcing feelings of capability, empowerment, and self-worth - remind yourself that you are fully capable of tackling the tasks ahead and creating a clean and harmonious environment.
Step 2: Throughout your cleaning, continuously acknowledge and celebrate your progress, no matter how small, by affirming your efforts and accomplishments - express gratitude for your dedication and perseverance, fostering a sense of pride and satisfaction in your achievements.
Step 3: Take moments during your cleaning routine to pause and reflect on your affirmations, allowing these positive statements to permeate your consciousness, uplift your spirits, and imbue your cleaning experience with a sense of purpose, joy, and fulfillment.
In conclusion, you can reduce anxiety while spring cleaning using mindfulness, breathing exercises, and affirmations. If you need to talk to someone, we’re here for you. At My Time Counseling, we specialize in anxiety therapy. Reach out to us today to see what we’re about!
