Spring Cleaning for the Mind Learn how to declutter your mind to boost your mental health As flowers bloom, trees sprout new leaves and birds return to fill the air with songs, spring ushers in a sense of new beginnings. That feeling of renewal often extends into our personal lives and the yearning to declutter and organize our physical spaces. Countless studies have shown that purging personal spaces of unnecessary clutter can help improve concentration and boost mood, but decluttering your mental space can provide additional benefits, such as decreased stress and increased energy. Making a concerted effort to proactively declutter one’s mind can have a profound impact on overall mental health and wellness, according to Linda Jakes, LISW-S, Executive Director of Concord Counseling Services, located in Westerville (700 Brooksedge Blvd.). However, approaches to mental health spring cleaning or decluttering can vary based on individuals’ needs and experiences. As spring approaches, people are “normally coming off what could be an elated time or a very difficult time,” said Jakes. “There can be a lot of loss associated with the end of the year, and some people are still carrying some stuff with them. It’s really important to release it.” Incorporating the following practices into your daily, weekly and monthly routines can help declutter your mind and create space for reflection and growth.
The Worry Jar
Mindfulness
Mike Preston, MSW, LSW, Concord Director of Clinical Operations, suggests using a worry jar as a quick and easy way to declutter your mind when stressors feel overwhelming. The exercise only requires a jar or resealable container, a pen or pencil and paper. At the end of each day, simply write down any issues you feel are consuming too much of your mental space, then place the paper in the jar or container to address later.
In today’s busy society, many people are continuously thinking about the next steps instead of focusing on the present moment and the beauty around them. Establishing a mindfulness practice can help people of all ages clear mental clutter. Mindfulness is the practice of drawing one's attention to the present moment or environment and acknowledging any feelings that arise while living in the present moment.
“The issues may still be there, but they’re not at the forefront of your mind so it gives you a chance to reset,” said Preston. “The things that aren’t bringing you joy or happiness are OK to put in there.”
“Being present and being mindful can really help you because when you're in the present, the past doesn’t have a lot of control over you,” said Preston. “Staying present and mindful of where you are right now, appreciating the folks around you and the support that you do have around you and the small things that bring you joy in the moment can be really helpful in letting go of some of those things.”
It is important to feel your feelings in the moment and use the worry jar as a tool to address the issue after time has passed. “I found that it’s helpful to give myself a half an hour to ruminate,” said Jakes. “Then assess what you let go and didn’t let go of, and how you feel about the situation now compared to how you felt about it previously. I personally believe that you should go back to it at least monthly to see where you’re at.” "You’re not forgetting about it,” said Preston. “You’re just putting it off to the side so that you can start anew.“
The only thing you need to start your mindfulness practice is yourself. Taking a few moments to observe your surroundings and acknowledge all five senses—what you hear, feel, smell, see and taste, if you are eating–or simply paying attention to your breathing can help improve your overall sense of well-being and declutter your mind. Turn to pages 41, 55 and 60 to view mindfulness classes and yoga classes with a focus on mindfulness for adults, youth and older adults, respectively.
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To learn more about Concord Counseling Services, visit www.concordcounseling.org.
