How to Clean when You Are Depressed

Co-authored by Rachel Kove

Last Updated: May 10, 2022 References

Depression drains your energy, wears you down, and leaves you exhausted. When getting out of bed each day is a battle, how can you maintain a clean living space? Here are tips for keeping excess clutter at bay so your home is sanitary and safe.

Steps

1
Get help for your depression, if you haven't already. Therapy and/or medication can help you correct chemical imbalances in your brain, and provide you with coping tips and ideas for lifestyle changes (from eating better to changing to a lower-stress job) that can combat your depression. This will help you in the long term, and cleaning will become easier and easier as you get better.
2
Set up a certain time of day when you'll spend a little time cleaning. Maybe you'll spend a minute or two or five or fifteen. Keep an eye on the clock and stick to your plan. Spending a brief, scheduled time on cleaning will help keep your living space from becoming unsafe or unsanitary.^{[1]
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- Set an alarm if it helps.
- When you're dealing with depression, it's really important to create solid and simple routines for yourself.
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3
Try asking another person to clean with you. Having company can make tasks easier. Ask someone if they could help you clean, and if they say yes, ask when would be a good time. This person can help you stay motivated, aid with organizing, and keep you company as you work.
4
Clean up as you go. Try to put things away as you use them, so that it never becomes overwhelming. Find little ways to reduce your cleaning here and there, so it is never too hard on you.^{[2]
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- Sort papers and envelopes in paper organizers so you don't lose them.
- Get a dishwasher, or use disposable plates, so you never have to do dishes by hand. Or avoid dishes by eating simple foods (such as string cheese, crackers, or lunch meat) over the sink.
5
Keep your cleaning supplies somewhere easy to find. When you're depressed, obstacles can feel magnified and being unable to find supplies could end the cleaning process. Keep all your supplies in the same cabinet, and make sure you put them away properly.
6
Pay the closest attention to places where you hang out. Sometimes looking at a neat space can help you feel more relaxed and peaceful. Try moving things away from your bedroom or desk so it looks nice. You may find it helpful to you.
7
Straighten up and organize. Organizing your things will help you find them more easily, and you can be proud of your finished product. Find ways to use boxes, drawers, shelves, and other organizing mechanisms to keep your living space tidy.
8
Keep an eye on your energy level. You don't want to get tired when your floor is covered in things you need to organize. While part of cleaning is making a mess, it's important to avoid making a huge mess in case you burn out.
- End on a high—don't wait until you are exhausted.
9
Manage your expectations. You have depression, and that makes life hard. It's okay if your living space is somewhat messy or disorganized. Nobody expects a sick person to stay on top of everything. Make peace with a little clutter and go easy on yourself.^{[3]
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- It can help to make a little checklist for yourself! Whenever you check off a box, you release dopamine in your brain that gives your body a sense of pleasure. Plus, you'll inherently want to repeat the behavior that created the pleasure to begin with.
10
Admire your work when you're done. When you have depression, even little things can be a big victory. Congratulate yourself for cleaning! Whether you cleaned a big area or a small one, you did a good thing that you can be proud of.

Expert Q&A

Question

How do I motivate myself to clean my house?

Rachel Kove
Certified Recovery Coach
Rachel Kove is a Certified Recovery Coach, Serial Entrepreneur, Published Author, Mental Health Advocate, and Actress with over 13 years of experience. She recently developed and became Co-Owner of Transformational Solutions, a life coaching program specializing in addiction, trauma, and personal development. Rachel also co-created the V.I.S.I.O.N.S program, an online self-improvement curriculum designed to help people get unstuck emotionally and accomplish their goals. Additionally, she co-hosts the weekly podcast “Kicking it With The Koves” alongside her brother and father, Jesse and Martin Kove.

Rachel Kove

Certified Recovery Coach

Expert Answer

Sometimes when you're depressed, it's normal to feel like you can only do one thing. So, try targeting one thing at a time and acknowledging your success. If possible, have a chart or a checklist on your fridge so you can mark your successes and keep motivating yourself.