Feeling like your life has no order and everything is just one big mess? Babe it’s a sign, a sign to declutter and let go of what doesn’t serve you. Our environments often reflect our mental state, which is why it’s so important to re-evaluate them. Prioritising your mental health can start with removing the things, people and habits that weigh you down. Decluttering is often the first step in the cycle of letting go. To understand the science behind clutter and its link to mental health, our team spoke to psychologists for expert insights.
Meet the expert: Sanam Naran, founder and counselling psychologist at Conscious Psychology. Nina Striglia, clinical psychologist based in East London.
Why Are We Consuming So Much?
WH asked Sanam to break down the psychology behind overconsumption.
Emotional Substitution
People often consume to fill emotional voids – loneliness, anxiety, boredom, grief. When deeper needs go unmet (belonging, security, self-worth), consumption becomes a quick and accessible stand-in. “If I can’t feel good, maybe I can at least feel full.”
Delayed Grief or Unprocessed Trauma
Unhealed wounds can create an internal sense of lack or emptiness. Overconsumption becomes a way of “doing something” about a pain that has no clear fix – a temporary sense of control or relief.
Capitalism’s Emotional Hook
Modern capitalism doesn’t just sell things – it sells identities. We are not buying products; we are buying promises of confidence, status, freedom, or healing. Consumption feels like self-construction.
Dopamine Loops & Nervous System Dysregulation
The constant hit of novelty (via shopping, scrolling, bingeing) mimics stimulation that temporarily soothes dysregulated nervous systems – especially in people with chronic stress or trauma.
Comparison Culture & Internalised Scarcity
Social media floods us with curated abundance, making us feel behind or not enough. This breeds a subconscious scarcity mindset: “I must grab, do, own, fix, before I fall behind.”
Avoiding Stillness
Stillness often brings discomfort. In a world that rewards constant motion, overconsumption can be a way to avoid silence – where truths, grief, or unmet longings might surface.
READ MORE: 6 Easy Kitchen Decluttering Tips For A Clear, Healthy Cooking Space
Is There A Connection Between Clutter And Mental Health?
According to clinical psychologist Nina Striglia, absolutely. She states, “Clutter acts as both a representation of our inner world as well as a perpetuating factor towards the development of mental health difficulties. People are understood to project a sense of their inner state or being onto their environment and to see belongings as an extension of the self.”
“A disorganised inner state, or difficulty with executive function (ability to plan, organise and execute tasks) are often reflected by cluttered work environments, cars, or entire homes. Similarly, a disorganised and cluttered space can lead to a decline in mood regulation, cognitive deficits such as poor concentration and planning abilities and anxiety symptoms such as feelings of paralysing overwhelm. Clutter affects our sense of mastery over our actions, which can spiral into negative self-appraisal. The cluttered space further creates feelings of shame associated with the person who owns the clutter. It’s an impossibly debilitating cycle,” Striglia explains.
“Clutter affects our sense of mastery over our actions, which can spiral into negative self-appraisal.”
Why Does Decluttering Feel So Hard?
It’s the most relatable question – because this is exactly how it feels for so many of us. “Often the magnitude of the clutter feels totally overwhelming to tackle. We see no start or end to the clutter, and the thought of starting the process is more discouraging than the actual clutter. Additionally, clutter is symbolic of our worldly possessions. We attach a sense of value and self onto items that form the clutter, and getting rid of them feels counterproductive. A sense of guilt in discarding even the most unnecessary and minuscule of items is often felt, coupled with a sense of dread should one ‘need’ the item at a proverbial later stage,” says Nina.
What The Research Says
Sanam points to several studies that highlight the mental health effects of clutter:
1. Clutter Increases Stress
A 2010 UCLA study found that women who described their homes as cluttered had higher levels of cortisol (the stress hormone). Their mood and energy levels were also significantly lower. Living in cluttered spaces made them feel overwhelmed, anxious and unable to relax.
2. Clutter Reduces Focus
A study published in the Journal of Neuroscience showed that visual clutter competes for attention, making it harder for the brain to focus and process information. Clutter overloads your visual cortex, increasing cognitive fatigue.
3. Clutter Can Be Linked to Depression
Researchers have found that people with hoarding behaviours – often driven by trauma or anxiety – are more likely to experience depression and social withdrawal. While not everyone with clutter has a hoarding disorder, the psychological strain can be similar.
4. Clutter Affects Sleep
A study in Sleep found that people sleeping in cluttered rooms reported difficulty falling and staying asleep and were at greater risk for sleep disturbances.
5. The Stress-Clutter Loop
Clutter increases stress, stress reduces motivation, motivation drops and clutter grows. This feedback loop can be especially damaging for those with ADHD, anxiety, or trauma backgrounds.
Why Am I So Attached To Sentimental Items?
Nina explains that beyond self-worth, we often personify items and use them to represent certain times in our lives. Gifts, milestone keepsakes, or reminders of difficult periods all become loaded with meaning. Discarding them can feel like discarding part of the self, or even letting go of the person who gave them.
For example, we may feel connected to items gifted during significant events or milestones, or items accumulated during difficult periods as reminders of those times (whether perceived as good or bad). To deal with letting go of these items she says, discarding items therefore feels harmful to the self, or the bigger sense of loss of self. We may also feel pressure to keep items gifted by significant people of meaning in our lives, as a way to please or honour them.
Sanam adds that items hold memory and identity:
Memory + Identity Encoding
Our brains link objects with experiences, people, or identities. That necklace you never wear? It might hold a memory of who you were, who you loved, or who you thought you might become.
Emotional Substitution
Sometimes, we keep things because they offer emotional comfort – like security, connection, or hope. Even if unused, they feel like emotional backups: If I let this go, will I lose the memory… or the meaning?
The ‘One Day’ Illusion
Objects often symbolise potential – the dress for a life you imagined, the book for a version of yourself you haven’t become yet. Letting go can feel like giving up on a possibility.
Unprocessed Grief or Guilt
We often keep things when we haven’t fully processed the end of a relationship, a chapter, or a loss. Holding onto the item feels like holding onto what’s unresolved.
Fear of Regret
“I might need this someday.” This fear of loss, however irrational, taps into a deeper fear: What if I make the wrong choice and feel regret I can’t undo?
READ MORE: 5 Effective Ways To Beat The Dreaded Afternoon Slump
How Do I Tell Sentimental Value From Emotional Baggage?
Telling the difference between sentimental value and emotional baggage can be tricky. Nina Striglia says the key is to look at the role an item plays in your life. Ask yourself:
- Does this item serve me?
- In three months, will I recall this item?
- Has it brought me joy in the past month?
- Will this item’s impact in my life be substantial?
If the answers relate to other people, it’s likely being kept under the pretence of emotional baggage.
How Can I Deal With The Guilt Of Letting Go Of Gifts Or Inherited Items?
Letting go of gifts can be especially tough. They remind us of the person who gave them, which makes parting feel harder because of the memories tied to them. Sanam shares some ways to work through that guilt:
Understand the Source of Guilt
Ask yourself:
- Do I feel like I’m betraying someone by letting this go?
- Am I afraid of forgetting the memory attached to this item?
- Am I equating the item with the person or relationship?
Understanding why you feel guilty helps shift your relationship to the object.
Reframe the Meaning
Letting go doesn’t mean forgetting or disrespecting.
- Memory lives in you, not in the item.
- You can honour the past without being burdened by it.
- It’s okay to value the intention behind the gift without needing to keep the physical object.
What Are The Mental Health Benefits Of Decluttering?
Sanam explains that decluttering can:
- Reduces stress and anxiety. A tidy space calms the nervous system.
- It improves focus. Less visual clutter means better concentration.
- Boost mood. Creates a sense of lightness and emotional relief.
- Enhances sleep. A clear space supports mental rest and relaxation.
- Increases control. Builds self-esteem and a sense of agency.
- Supports mindfulness. Encourages presence and intentional living.
- Aids emotional processing. Helps release past attachments and grief.
“Sometimes the urge to declutter isn’t about the stuff – it’s about finally making space inside,” she explains
How Can I Mentally Prepare To Declutter My Home?
Nina recommends starting with a plan: divide the space into small sections so it feels manageable. For example, focus on one drawer before tackling bigger areas. Small wins build momentum and help you feel accomplished.
Try sorting items into three categories: “discard, keep, deliberate.” Pay attention to when you last used something. This helps you make logical decisions rather than emotional ones. And if you struggle, bring in someone you trust to keep you grounded.
What Can I Do If I Start To Feel Overwhelmed?
Nina’s advice is simple: take a break. “If you are feeling overwhelmed, split tasks into smaller sections and include a mediator (third person) to assist. It’s all about taking baby steps or at least one step at a time while mentally preparing yourself to deal with these overwhelming emotions.”
How Does Digital Clutter Impact Organisation And Mental Well-being?
Digital clutter affects both productivity and mental health. Important files get buried, unread emails pile up, and constant notifications drain focus. You waste time searching for things, which adds stress and creates mental fog.
It also fuels guilt (“why haven’t I replied yet?”), decision fatigue and anxiety. Just like physical clutter, it can pull you away from the present moment.
Sanam explains how social media influences our buying habits and clutter accumulation by…
1. Impulse Buying
Constant ads and influencer promotions trigger quick, emotion-based purchases.
2. Comparison Culture
Seeing curated lifestyles fuels the desire to buy more to “keep up.”
3. False Needs
Trends create the illusion that you need the latest item for happiness or success.
4. Clutter Accumulation
More stuff bought on impulse equals more unused or unloved items piling up.
When Do I Know It’s Time To Get Professional Help?
We asked Nina Striglia when clutter tips into something more serious. She explains:
“Clutter, at its extreme, can develop into Hoarding Disorder. It’s defined as persistent difficulty discarding possessions, regardless of their value. The result is accumulation that clogs up living areas and makes them hard to use. When attempts to part with items fail, or when family and friends are worried, that’s a clear red flag. If clutter becomes obsessive, debilitating, or interferes with daily life, it’s time to get help.”
Signs That Someone’s Clutter Is Causing Distress
Signs of concern include a marked change in the individual’s mood. A decrease in their hygiene can be another sign of distress. If they start to avoid having people in their space or leaving the cluttered space. “It’s important to note that an individual may have fair or poor insight into their hoarding tendencies. Both must be indicative of a degree of distress,” states Striglia.
Clutter often reflects inner conflict. A disorganised environment can mirror stress, indecision, or emotional overload. Living in that kind of space increases anxiety, clouds focus and deepens feelings of guilt or helplessness. The cycle becomes self-reinforcing: your space affects your mind, your mind affects your space.
But there’s hope. Decluttering can feel like therapy. It offers control, clears mental space and symbolises moving forward. Even small steps like clearing a desk, donating clothes, or organising a single drawer can spark a ripple effect of clarity, motivation and peace of mind.
