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Depression can make even the simplest tasks, such as getting out of bed, dressing up, eating properly, or tidying your home, feel insurmountable. Neglecting these essential activities often exacerbates feelings of despair, creating a cycle that’s difficult to break.
Cleaning while depressed can be challenging, but the act of cleaning and the result of a tidy space can significantly boost your mood. Conversely, a cluttered environment may deepen feelings of sadness. Though finding the motivation to clean can be tough, these strategies can make the process more manageable.
Your ability to clean will depend on your energy levels and the extent of the mess
The severity and duration of your depression will influence your cleaning strategy, as your energy levels and the state of your home play a significant role. If depression has persisted for a while, the mess might seem overwhelming. However, even in such cases, small, manageable steps can make a difference.
Strategies for When Energy is Extremely Low
If your home is overwhelmed with clothes, trash, and clutter, making movement difficult, KC Davis, author of “How To Keep House While Drowning,” suggests focusing on making your space livable. Davis, a licensed therapist, founded “Struggle Care,” a mental health platform offering judgment-free, practical advice for those facing challenges.
By “functional,” Davis doesn’t mean spotless or organized. Instead, she emphasizes creating a safe environment—like having a clean bed and clear pathways to essential areas like the kitchen, living room, and bathroom. Even accomplishing just this much can improve your well-being, and that’s what truly matters.
What to Do When You Have Moderate Energy
For those with a bit more energy, Davis suggests a focused cleaning approach: concentrate on one room and limit decision-making to avoid distractions or feeling overwhelmed.
In her YouTube video “5 Things Tidying Method,” Davis simplifies cleaning by categorizing a messy room into five items: trash, dishes, laundry, misplaced items, and items that belong elsewhere. This method helps break down the task into manageable steps.
Davis advises tackling one category at a time while staying in the same room to maintain focus. This prevents the common issue of getting distracted or abandoning the task midway, which often occurs when dealing with depression.
Begin by gathering trash into a bag and setting it aside. Next, collect dishes and place them in a designated area for washing later. Then, gather laundry and set it aside. After that, organize misplaced items into a separate section. Finally, return items to their proper places.
Once these steps are complete, you can decide whether to address the dishes, laundry, or organizing further. If energy runs out, stopping here is fine. Regardless, the room will feel more organized and less overwhelming than before.
Davis emphasizes in her video that staying in one room throughout the process reduces distractions and wandering off. The five-category system also simplifies decision-making, making the task feel less daunting.
Strategies for When You Have Moderate Energy
The earlier methods are ideal for situations with minimal energy, excessive clutter, or both. However, if you’re experiencing mild depression or a moderate mess, breaking tasks into smaller steps and cleaning incrementally can be more effective.
Six effective strategies for cleaning while depressed include dividing tasks into smaller chunks, cleaning as you go to prevent buildup, avoiding procrastination, keeping cleaning supplies nearby for convenience, prioritizing high-traffic areas, and involving family members in the process.
Depression can feel all-consuming, and a cluttered home often worsens the feeling. Even a few minutes of cleaning can make a difference. Remember, alongside cleaning, seeking support for recovery is equally important.
Where to Seek Help for Depression
If you’re facing a mental health crisis, 24/7 support is available through the National Suicide Prevention Hotline. Call 1-800-273-8255 or use their online chat. For The Crisis Text Line, text “HOME” to 741-741. To contact The Trevor Project, dial (866) 488-7386. For more resources, including finding a psychologist, consult this guide from the American Psychological Association. Don’t hesitate to contact your doctor, as depression is a treatable condition with the right support.
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