Though it takes time, learning to care for your headspace will be time never wasted.
As the flowers start blooming and the birds find their way back to warmer lands, our hearts rejoice that a new season has come. Though sunlight is increasing and warmer weather is upon us, our minds can get a bit jumbled and overwhelmed with all the to-do's. Just like we clean our homes and prepare for a new and fresh time of the year, it's time to spring clean our hearts and minds for mental clarity.
I'm not sure about you, but I hate clutter. Maybe it was something about growing up in a chaotic home, or maybe it's my high-functioning anxiety, but clutter puts me on edge. The Merriam-Webster Dictionary defines "clutter" as "to fill or cover with scattered or disordered things that impede movement or reduce effectiveness."
It defines mental clutter as, "an excessive amount of thoughts, worries, or concerns that can make it hard to focus or feel at peace. It can also be described as a rapid-fire of free associations or jumping from one image to another." While a messy home will certainly get on my nerves and may eventually cause my house to be dirty or unstable (if it goes on long enough), mental clutter can cause severe long-term damage.
Unfortunately, the effects of long-term mental clutter on our overall well-being can cause stress, reduced productivity, and even more anxiety and depression. So, how do we clean up this headspace in a way that feels doable and not overwhelming?
1. Recognize The Clutter
It might seem silly, but we don't always recognize the clutter in our minds. Unlike a messy or unstable home, mental clutter can be sneaky until it piles up. What are the symptoms of a cluttered mind?
-Overwhelming anxiety to the point of being unable to do basic tasks.
-Overwhelming depression to the point of not wanting to do anything.
-Constantly feeling on edge, anxious, stressed out, and jittery.
-Unable to focus on one task at a time and feeling like you always need to multitask.
-Avoiding breaks and rest because you feel like you don't have time to stop.
-Having so many tasks to do, you know you'll never get caught up.
-Feeling like everything is on fire all the time, and no matter how hard you work, it isn't enough. There's still too much to do and not enough time.
-Not taking time to relax or have fun because the clutter in your mind is too loud.
If you recognize any of these signs, that's a great first step. I recommend talking to a trusted friend, counselor, and the Lord. You can bring these concerns up through journaling, prayer, and open conversations—whatever works best for you.
It's also important to know that there's no shame in recognizing your weaknesses or struggles! Recognizing mental clutter is one of the most crucial actions toward healing. It's not only necessary but one of the most important things you can do!
2. Identify the Sources of Mental Clutter
Once you've recognized the signs and symptoms of your muddled headspace, it's time to identify the source of your clutter. Again, unlike physical clutter, it's not as easy as throwing out the trash, mopping the floor, or replacing the dead plants. But, it is possible with the Lord and lots of practical skills.
How do we identify these sources, and what do they look like? Mental clutter can show up in many forms:
-Personal relationships: Mental clutter can show up as toxic or unhealthy dynamics, unresolved conflicts, or matters of unforgiveness. It's very important to deal with these instead of letting them build up like poison in your mind. I recommend setting boundaries and evaluating the people in your life.
-Work and career-related stress: Unfortunately, many of us feel stressed and defeated at work. The more overloaded we feel here, the more anxious and overwhelmed we may feel at home. This results from unmet expectations, crossed boundaries, and unclear goals. If possible, create clear expectations at work and home, and address boundaries, if crossed.
-Technology and information overload: I hate to say it because I know you love it, but too much technology can lead to information overload. Just like a computer can only hold so many tabs before it crashes and needs a refresh, the noise of social media and constant notifications can cause us to need a break. It's okay to take a break from always being "in the know."
-Negative self-talk and limiting beliefs: I've said it before, and I'll say it again: The more you think about something, the truer it becomes (regardless of its validity). If you're constantly trash-talking your Temple, you'll start to believe those thoughts as truth. Recognizing these thoughts are untrue is a crucial first step in stopping them.
-Unfinished tasks and unresolved commitments: Finally, if you have unfinished tasks or unresolved commitments that have accumulated, it's time to deal with those first, before taking on additional responsibilities. This can be difficult if you struggle with procrastination and over-commitment, but it is possible. One simple step you can take to overcome this is learning to say "no."
Step 3: Letting Go of What No Longer Serves You
Once we've recognized and identified the sources of our clutter, we must learn to let go of what no longer serves us.
If you're struggling with negative self-talk, for example, try reciting Scriptures that reaffirm who God says you are. If you struggle with unfinished tasks, try the Pomodoro Effect (work for 25 minutes and allow yourself 5-minute breaks throughout the day). If you're struggling with unforgiveness or bitter feelings, allow yourself to process your emotions in a journal or letter. Then, practice emotionally releasing the feelings through burning the letter, burying it, or throwing it away.
For me, talking with a counselor helped me recognize and identify coping skills that no longer served me. In clearing out my mental clutter, I needed to let go of old thought patterns, habits, and worries that were keeping me stuck. As a result, I started journaling my thoughts to God like a prayer and meditating on His Word. Combined with therapy and medication, I've been able to take small steps to clean up my headspace over time.
Maintaining a Healthy Headspace
While there's no one-size-fits-all prescription for cleaning your headspace, these are some small steps I take every spring to refresh and reboot my mind. It's important to remember that just as your home needs cleaning routinely, so does your mind.
Maintaining a healthy headspace year-round looks like keeping mental clutter at bay. That means setting boundaries, keeping tabs on how you're doing regularly, and engaging in mindful practices mentioned above (like journaling, prayer, meditation, therapy, and medication). It also means learning to manage stress properly and proactively and making it a priority.
Though it takes time, learning to care for your headspace will be time never wasted. Learning how to deal with setbacks, practice resilience, and stay aware of mental clutter and triggers will enable you to take action early. It will also enable you to live a better life, with increased productivity, health, and peace of mind.
How do you clean up your headspace? What habits have you found to be helpful and effective?
Agape, Amber
Photo Credit: ©GettyImages/jacoblund
