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How Minimalism Can Reduce Anxiety and Boost Focus – Decluttering for Mental Health.

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Discover how minimalism can reduce anxiety and sharpen your focus. Simplify your mental and physical space to calm your nervous sytem and boost clarity.

By Ana Brown B.A. Psychology, Mental Health Content Writer. Reviewed by Dr. Pascale Piron, Psy.D., M.A., LCPC

I have moved a few times and every time I had to move I promised myself I would take the opportunity to declutter my place prior to moving day. But every single time I ended up filling the new space with more stuff than I had before. It became a habit, a bad one. For years I constantly stressed myself about the time spent weekly to organize and clean. What I wasn’t aware of was the anxiety that this excessive ownership of material things was causing my brain. I was frequently overwhelmed and distracted trying to keep up with a routine only focused on keeping my surroundings organized rather than actually being productive with projects and interests that truly mattered to me such as quality time with my family. My mind lacked focus and clarity, and I wish I would have known this years ago. Minimalism does help with creating a mental and physical space that fosters a more calming and relaxed environment and frame of mind. Decluttering for mental health is actually a real technique used in therapy.

We are living in challenging times of overwhelming stress and modern-day anxiety caused by world events and the negative impact of excessive use of electronic devices, overstimulating our brains, we do not need to add any more life stressors to our daily routine. Coming home from work to a calming space is a great way to relax and rewind. When we let go of things and thoughts that no longer serve us we improve our sense of peace and self. I am not talking about empty walls and shelves. I am talking about moderation and equilibrium.

Minimalism is about intentional living. When we intentionally choose what adds value to our lives and release what doesn’t, we naturally become more focused and less stressed.

First, let’s talk about anxiety and how it’s linked to clutter. The definition of anxiety by the Mayo Clinic is as follows:

Anxiety is a symptom of a stress response.”

THE LINK BETWEEN ANXIETY AND CLUTTER:

We all have heard the word cortisol which is defined by Cedars-Sinai Medical Center as:

“A steroid hormone manufactured in the adrenal glands. Cortisol is responsible for maintaining constant blood pressure and blood glucose levels, regulating immune function and anti-inflammatory mechanisms, and dictating our fight-or-flight response.”

When we experience high and constant levels of anxiety it directly affects our bodies.It impacts our mental and physical health in more ways than it should. Some life events are inevitable, but some are under our control, such as where we live, where we sleep and work.

According to a study by UCLA anxiety is directly related to clutter, “researchers have long recognized that people’s experiences and perceptions of their everyday environments can inform their well-being. For example, the physical characteristics of living and work spaces, including features like crowding, clutter,noise, and artificial light, have been shown to affect mood and health in populations ranging from young children to senior citizens (e.g Evans, 2006; Molony, McDonald & Palmisano-Mills, 2007).”

It’s no surprise that parents of young children or teenagers may see their stress levels constantly increased while dealing with clutter and chaos. But there are ways to learn how to create clutter free spaces to avoid compromising our mental health.

HOW TO DECLUTTER AND DECREASE ANXIETY:

You don’t need to overwhelm yourself trying to reorganize, clean and declutter all at once. Enjoy the process and stay present. By changing your approach to life and setting more intentional goals, you will reap the benefits sooner than you think. Start by:

  • Prioritize the areas where you spend the most amount of time.
  • Divide your items into 3 categories: donate, trash, keep.
  • Declutter area by area, do not focus on the entire space.
  • Recognize that decluttering can be emotional challenging.
  • Listen to calming music while sorting an area.
  • Reward yourself such as an outing with someone you enjoy.
  • Respect your pace.
  • Schedule regular decluttering time weekly or monthly.
  • If decluttering feels overwhelming, seek help of a friend, family or a therapist..
  • Set up a timer for 15 minutes at a time.

Fewer distractions may calm your nervous system and create more mental space for more creativity and mental energy. We feel less pressure to multitask when you don’t have a million items on your daily to do list. That project at work which could result in a big promotion shouldn’t be put aside because your bathroom counter looks extremely distracting and dysfunctional.

OUTER ORDER CREATES INNER PEACE

SIMPLE WAYS TO START A MINIMALISM MINDSET:

  • Write down the reasons why you want to simply your life.
  • Create at least one space free of any clutter.
  • Set up daily time to pick up mess before bedtime.
  • Plan your meals
  • Practice wise shopping, more of what it’s needed than wanted.
  • Avoid digital cluttering: excessive use of social media or phone.
  • Make use of lists and calendar when planning your schedule.
  • Invest in experiences rather than material items.
  • Choose quality over quantity.
  • Use the rule: One item in, one item out.
  • Find your calm with breathing and relaxation exercises.
  • Journal to create mental space for positive thinking.
  • Track your budget.

BREATH.

Minimalism is not a one time event in our lives. It is a way of living. It’s about daily awareness of what is actually important. It fosters self-awareness, a calmer nervous system, resilience and emotional regulation. Your body will thank you.

Although minimalism can improve our mental health, sometimes the root cause of clutter lies beneath the mess. Seek professional help if you feel that anxiety is causing the cluttering instead of cluttering causing anxiety. Treating the root cause of a mental health challenge is always the first step towards healing.

Inhale…and exhale. You got this.

Be kind. Be brave. Be well.

Ana Brown

Ana Brown

Ana Brown is a Mental Health Content Writer.
She holds a B.A in Psychology, is a published
author, lyricist and Film Producer. Ana speaks
English, Portuguese and Spanish. She believes
in the power of words in our healing journeys.
Live your best life.

Ana Brown

HELPFUL LINKS:

Emerge Psychology Group

National Library of Medicine

The Many Mental Benefits Of Decluttering

DISCLAIMER:

The content of these webpages and blogs and information provided is for general informational and educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your qualified health care provider with any questions you may have regarding a medical or mental health condition. Seek professional help immediately if you are experiencing a mental health crisis or any other medical condition.

Prevalence of Eating Disorders in Adolescence and How can Therapy Help – Signs and Treatment.

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The crucial role of early therapy in long-term success overcoming adolescent eating disorders and the role social media plays in body image issues in teenagers.

By Ana Brown B.A Psychology (she/her). Reviewed by Dr. Pascale Piron, Psy.D., M.A., LCPC (she/her).

I was at a friend’s house having dinner while her young daughter watched a princess movie. Her daughter came to the dinning room a few times and chatted with us about things that only a 6- year- old could imagine. Until she became increasingly quieter and more focused on her TV screen. Right before I left, she approached me and asked if I thought she was as pretty as the princess in the movie and if she could eat the last piece of cake on the table, because she was afraid that eating cake “would not make her as pretty as the princess”. She was already becoming aware of her body image and the pressure to look a certain way. Sometimes even an apparent innocent princess movie on tv, comments heard in their household and school, or social media send wrong messages to young children who may be negatively impacted way into their adolescence. An important and vulnerable time for children who become highly influenced by the extensive use of unsupervised social media and other communication platforms.

Although the onset of eating disorders is more common in mid- to-late adolescence , there has been an alarming shift to as early as 9- year- old girls been diagnosed with some form of eating disorder.

Eating disorders in boys have generally been under reported. The American Psychological Association stated “boys have historically been excluded from research studies and the diagnostic criteria on eating disorders. A host of research from the past decade is now suggesting that these disorders, along with related mental health conditions such as body dysmorphia and subclinical disordered eating behaviors, don’t discriminate based on gender.”

According to the The National Eating Disorders Association eating disorders can be defined as follows:

Eating disorders are complex mental illnesses that are characterized by persistent disturbances in eating behaviors and impairment in psychological functioning.”

POSSIBLE CAUSES OF EATING DISORDERS:

The Cleveland Clinic lists some of the possible causes of eating disorders although the exact cause is still unknown. But studies show that many possible factors are considered in the diagnosis:

  • Genetics: Our family genetic traits can directly impact our chances of developing eating disorders. Research shows that anorexia nervosa, bulimia nervosa and being eating disorder run in families.
  • Brain Biology: Studies show that two chemical messengers and neurotransmitters, dopamine and serotonin are activated during certain eating behaviors. These chemicals are associated with pleasure, reward, motivation(dopamine) and mood regulation, sleep, appetite, digestion and learning(serotonin).
  • Cultural and social ideals: One of the most common causes in adolescence eating disorder is the pressure to “fit in” in a society regulated now by the digital era. The unrealistic goals set by social media, TV and film industry can negatively influence anyone’s self-esteem.
  • Undiagnosed mental health conditions: Many underlying mental health conditions such as trauma, anxiety and depression can trigger unhealthy eating habits that if left untreated could lead to an eating disorder.

WARNING SIGNS YOUR TEENAGER MAY DEVELOP AN EATING DISORDER:

As with any condition, we all experience symptoms in different ways, and a teenager may have one or more of these warning signs. It is important for parents and care givers to stay alert for any significant change in behaviors. The Uchicago Medicine lists some of the most common warning signs:

  • Skipping meals or food groups
  • Rigid rules at meal times
  • Significant weight loss
  • Avoiding social occasions involving food
  • Hyperfocused on counting calories
  • Excessive exercise
  • Cutting out caloric foods
  • Taking medication to suppress appetite
  • Self-medicating using laxatives
  • Weighing themselves multiple times a day
  • Secretive eating

PHYSICAL SYMPTOMS THAT CAN BE ASSOCIATED WITH EATING DISORDERS:

The changes in eating behaviors can lead to the physical symptoms below :

  • Digestive issues
  • Lack of concentration
  • Low energy and fatigue
  • Increased anxiety
  • Stress fractures
  • Bone loss
  • Teeth damage and calluses on knuckles from provoking vomiting.
  • Swelling of arms and legs.
  • Extreme weigh loss
  • Dizziness or fainting.
  • Constipation
  • Issues with temperature regulation

There has been an alarming rise of eating disorders in younger children and teenagers in the last 20 years. Reports by The Journal of Pediatrics show that “In the US, from 2018 to 2022, health visits related to eating disorders more than doubled among people under the age of 17, and visits for all eating disorders among this age group increased by 107.4%, from approximately 50 000 visits in early 2018 to >1000 000 in 2022.” As a parent, these numbers are not only a huge concern but the confirmation that we as caregivers must be vigilant at all times and seek professional help as soon as warning signs are noticed.

TYPES OF EATING DISORDERS:

The The American Psychiatric Association outlines the following as the most common eating disorders:

  • Anorexia Nervosa: Driven by an intense fear of gaining weight, this disorder is characterized by self-starvation resulting in extreme low weight for the person’s height and age. There are 2 subtypes of anorexia nervosa, the restrictive type (individual lose weight by dieting,fasting and excessively exercising) and binge-eating (intermittent binge eating and/or purging behaviors).
  • Bulimia Nervosa: the ingestion of large number of foods in a short period of time, followed by guilt and shame, leading to self-inducing vomiting , intake of diuretics and laxatives in order to prevent weight gain. People suffering from bulimia nervosa is not necessarily underweight, and often recognizes there is an issue.
  • Binge Eating: Someone suffering from binge eating may have recurrent episodes of ingesting really large amounts of food associated with a lack of control. The person may eat whether they are hungry or not. There is no compensatory behaviors with this type of eating disorder.
  • Avoidant and Restrictive Food Intake Disorder (ARFID): Individuals suffering from ARFID significantly limit the volume and/or variety of foods they eat, leading to drastic weight loss, malnutrition and psychosocial issues. The difference between ARFID and anorexia nervosa and bulimia, is that the root cause is not body image but instead difficulties with sensory characteristics of food (appearance, smell, texture or taste), in addition to sensory characteristics an executive dysfunction such as fears of choking or vomiting may occur.

In a society that promotes restriction eating and dieting behaviors not only in adults but also in children, it is crucial that we support our youth in becoming aware of any warning signs and seeking professional help as soon as possible.

Therapy is one of the most important resources families can use to support their teenagers in coping with eating disorders. Whether it was triggered by biological traits or social media pressure, the focus should be on getting help and creating a treatment plan to get your child healthy again.

SCHEDULE APPOINTMENT

HOW CAN THERAPY HELP YOUR TEENAGER COPE WITH EATING DISORDER SYMPTOMS:

The importance of therapy for teenagers suffering from eating disorders can be explained here by psychotherapist Julia Levy-Brown, M.A., LCPC from Emerge Psychology Group based in Chicago, IL:

Eating disorders can begin impacting people the moment our intuitive instincts with food and movement are influenced by our environment. Early intervention and recognition, especially in adolescence, can significantly influence treatment success. Therapists can improve recognition of disordered eating and body image concerns in adolescence by curiously engaging in conversation surrounding the following topics:

  • Client’s perception of the value food holds.
  • Client’s perception of the value body size/shape holds.
  • The messaging a client receives regarding expectations around food, movement, and bodies.”

Find a therapist here

If you are experiencing a mental health crisis, always seek professional help immediately. Please call 911 or the suicide prevention lifeline at 988, or go to your local emergency room for immediate medical attention.

TYPES OF THERAPY FOR TEENAGERS DIAGNOSED WITH AN EATING DISORDER:

  • Psychotherapy: It creates a safe environment for discussion around body image , stress, teenager friendships, and family dynamics. It helps clients develop tools, or strategies as well as coping mechanisms by dispelling myths and false information dispensed by social media.
  • Cognitive Behavioral Therapy (CBT): This type of therapy has two components.The first one is to address and help clients change their thinking about food, and the second is to help client improve their behavior or reaction to that situation.
  • Family therapy: often recommended for children and teenagers, family therapy involves the whole family in supporting the child or teenager struggling with an eating disorder. Family members are encouraged to realize no one is to blame but rather should work together as a team, minimizing stress with improved communication, and helping their child or teenager develop a healthier relationship with food.

The path to healing from an eating disorder requires a lot support and adolescence is already such a vulnerable time for teenagers. It’s a period that includes so many significant changes that combined with the challenges of an eating disorder can be extremely overwhelming. It’s a time that can impact the mental health of our children with long lasting effects.

It does take a village to raise a child. I certainly could not have done it alone. Don’t wait to get help if you notice your teenager is struggling with body image, self-esteem, depression or anxiety and has shown concerning changes in their eating habits. We are parents, not super heroes. It’s ok to ask for help. It’s important to role model to our children that seeking help is not a sign weakness, but rather an act of love.

Be kind. Be brave. Be well.

Always with love,

AB

Ana Brown is a Mental Health Content Writer.
She holds a B.A in Psychology and is fluent in
English, Spanish and Portuguese. Ana is a
strong advocate for mental health and believes
we can all heal through meaningful connections.
Live your best life.

Ana Brown

DISCLAIMER

The content of these webpages and blogs and information provided is for general information and educational purposes only and it is not intended as a substitute for professional medical or mental health advice, diagnosis or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical or mental health condition. Seek professional help immediately if you are experiencing a mental health crisis or any other medical condition.

HELPFUL LINKS:

Emerge Psychology Group

National Eating Disorders Association (NEDA)

National Institutes of Health

The Cleveland Clinic

American Psychological Association

National Suicide Prevention Lifeline: Call or text 988

————————————————————————————————————–

How To Set Healthy Boundaries Without Guilt – Effective Communication.

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The power of saying no with confidence and preserving your mental health – How can therapy help build self-respect, improve communication skills and strengthen your relationships.

By Ana Brown B.A. Psychology, Mental Health Content Writer. Reviewed by Dr. Pascale Piron, Psy.D., M.A., LCPC

I didn’t grow up in a gated community. My childhood home set in a busy street and it was quite common to have people come straight up to our doorstep and just ring the bell. It happened often and sometimes it disrupted a family meal, quiet time or homework. They came to the front door because there were no fences or gates to prevent them from crossing into our physical space, there were no boundaries. As an adult, I found myself moving into gated communities and buildings with 24/7 security. Although I feel safer physically, I sometimes still struggle with setting emotional boundaries in my personal relationships, also known as the art of saying no without guilt.

According to Oxford Languages Dictionary the literal definition of boundary is:

A line that marks the limits of an area; a dividing line.”

Although an emotional boundary is in theory an imaginary line, it can be set by words and behaviors in relationships. This imaginary line can be used to prevent someone from crossing into our physical and emotional spaces.

There are several types of boundaries necessary to protect our mental health, self-confidence and overall well-being.

TYPES OF BOUNDARIES:

  • Physical boundaries: It refers to your personal space, your body, your belongings, your home, your privacy, and your personal information.
  • Emotional boundaries: These boundaries are invisible lines that separate your own feelings, emotions, personal experiences, thoughts and needs from others.
  • Time boundaries: How one sets the amount of time and limits on how they spend their time alone and with others.
  • Intellectual boundaries: It determines how and how much of a person’s opinions, ideas or thoughts are shared or addressed in relationships and communication with others.
  • Financial: A set of limits and preferences relating to your financial life. How much to share with others, how much to save, spend or invest.

Most of us will experience anxiety and guilt during the process of setting boundaries with people we love or work with. It’s normal but not healthy. Boundaries are necessary steps we take to protect ourselves. To protect our well being. Not to hurt others.

HOW DO BOUNDARIES PROTECT US:

Like fences, walls and gates, boundaries protect us from unwanted situations or behaviors from others that negatively impact our mental health. Establishing boundaries with friends, family and work peers, can prevent heartaches and disappointments. By setting boundaries through clear communication and respect, we pave the way for healthier interactions with everyone in our lives.

BENEFITS FROM BOUNDARIES:

  • Reduces anxiety
  • Increases self-esteem
  • Decreases stress levels
  • Improves self-worth
  • Regulates emotions
  • Establishes mutual respect
  • Strengthening relationships
  • Prevents burnout and emotional exhaustion

If only setting boundaries was that easy. Unfortunately, most of us struggle with establishing limits in our relationships. There are several reasons why people experience difficulties with pushing back when feeling an emotional or physical space has been intruded. It’s called guilt.

WHY DO WE FEEL GUILTY ABOUT BOUNDARIES?

One of the strongest reason why most people feel guilty setting limits is the fear of upsetting others. We are taught from childhood to be nice to others all the time. It gives children mixed messages about when it is appropriate to accommodate other people’s feelings and needs and when this compromises our own mental health by neglecting our own feelings and needs.

In addition to the fear of upsetting others, several stressors can trigger discomfort and feelings of guilt while creating boundaries with others:

  • Internalized beliefs from childhood – household with no boundaries.
  • Feeling responsible for people’s feelings or problems
  • Fear of losing the relationship
  • Fear of abandonment ( people will leave if I establish limits)tip

HOW TO SAY NO WITHOUT GUILT:

Even if saying no can cause discomfort, creating a safe space for yourself is crucial for the preservation of not only your mental health but possibly the preservation of a relationship that otherwise would fail if limits were not established.

Some tips on how to create boundaries:

  • Identify the situations in which your space has been crossed.
  • Define your emotional, physical and mental limits
  • Clearly communicate how you feel and your expectations on how the situation should be corrected.
  • Use “I” statements.
  • Be prepared for a push back by accepting we do not control other people’s reactions to our decisions.
  • Be self-compassionate – your feelings and needs are just as important as everyone else’s.
  • Be consistent
  • Give time for the new relationship format to evolve to a healthier dynamic.

HOW CAN THERAPY HELP CLIENTS LEARN HOW TO ESTABLISH BOUNDARIES:

If setting boundaries create additional stressors on your mental health, perhaps seeking professional help is another way you can develop skills on how to set clear limits in your relationships.

Some of the reasons why therapy is an important resource to learn mental health strategies and tools:

  • Safe space to explore root causes preventing a client from establishing boundaries.
  • It reduces anxiety, resentment and anger.
  • Increases self-confidence and empowers clients to create limits in their relationships.
  • Strengthen relationships by teaching the importance of mutual respect.
  • Prevent emotional exhaustion.
  • Improves communication skills

CLEAR RESPECTFUL COMMUNICATION IS THE BEST WAY TO ESTABLISH BOUNDARIES.

Schedule an appointment

Healthy boundaries are essential for mental health well-being. They exist to protect us from emotional, physical, mental and financial harm. Without limits, we cannot co-exist in rewarding and loving relationships. It starts with the person cutting in line at the grocery store, with someone being disrespectful in traffic or a loved one who is not recognizing your emotional and physical space. It’s impossible for us to know exactly how the other person feels about a situation unless it’s cleared communicated. Boundaries can save lives, relationships and even our jobs.

During a flight many years ago, I had a very scary moment when turbulence hit the plane hard. I remember the oxygen masks falling from the plane panels and the guilt I felt by placing the mask over my face first before placing on my child’s. The flight attendant was clearly and firmly instructing us to take care of ourselves before helping others. This is what boundaries do. Boundaries are self-care, they preserve your mental health for you to feel confident and safe in your relationships. It’s not a selfish act, it’s a safety measure.

Boundaries are walls that preserve our souls intact.

Be kind. Be brave. Be well.

Always with love,

Ana Brown

Ana Brown is a Mental Health Content Writer.
She holds a B.A. in Psychology, is fluent in English,
Portuguese and Spanish. She’s a published author,
filmmaker and a songwriter. Ana believes words can heal.
Live your best life.

Ana Brown

HELPFUL LINKS:

Emerge Psychology Group

National Library of Medicine

American Psychological Association

DISCLAIMER:

The content of these webpages and blogs and information provided is for general informational and educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your qualified health care provider with any questions you may have regarding a medical or mental health condition. Seek professional help immediately if you are experiencing a mental health crisis or any other medical condition.