Imanuella Muller; Dr Bianca Joseph
25 Sept 2024
For many, with the start of Spring, comes the well-known spring clean. This decluttering process can be great not only for our physical space but also for our mental health. Removing clutter and clearing our environment creates room for ease and clarity. There can be a feeling of greater organization and more efficiency.
If we take this a step further, we may even want to practice a mental decluttering. In the busyness of our daily lives we are exposed to constant noise, in the form of our workplaces, deadlines, family responsibilities and all the stress that can often time accompany this. This can leave us feeling drained, fatigued and on edge.
So, how do we practically declutter our mind? One way of doing this may be to ‘transfer’ what is going on in our minds to an external location. Journaling can be an effective exercise for those who enjoy the creative writing process to express their thoughts, ideas and feelings. It is something that can be practiced in your own time, in any quiet, calm place. Another exercise may be what is referred to as a ‘brain dump’. This simply involves getting a piece of paper and listing in any order all the responsibilities and to-dos. When one is visually able to see this information, it may be easier to prioritize what needs to be done and develop a plan of action for tackling what needs to be completed.
Mindfulness is a practice that may offer mental clarity and emotional regulation. Being mindful simply means stopping and being present with one’s thoughts and allowing room to acknowledge and observe what is going on in our minds and bodies, without judgement. This can be practiced on our own, or for those that prefer to be guided through this process, it may feel safer to enlist the help of a counsellor/ mental health practitioner. Mindfulness can help us to think calmly and rationally, deciding how to effectively manage our responses to all that is happening in our lives. It can also be thought of as a way to “check in” with ourselves.
The next time you are feeling overwhelmed try practicing this simple “Double-B” mindfulness technique to calm your inner thoughts and ground yourself, before planning and taking your next necessary step.
4-7-8 breathing: In this practice you begin by breathing in for 4 seconds, holding your breath for 7 seconds, and then exhaling for 8 seconds. You can repeat this pattern for as many times as you need. This is a wonderful practice for moments when you are feeling anxious or overwhelmed.
Body scan: you can begin this practice by getting into a comfortable position (lying down may be best, but it is ultimately up to you how you choose to position yourself for this). Take a few deep breaths; you can place your hands on your belly to feel the how it expands and contracts as you do this. You can choose by focusing either on your feet first, or your head. Focus on the sensations you are aware of, as you move from one point of your body to the next. When you have completed “scanning” your entire body, take a few more deep breaths to end the practice.
Decluttering our mind can be a useful way to decrease feelings of tension and anxiety and create more capacity in ourselves to show up in our daily lives.