Spring Cleaning!

By Kristen Sohlman, HBA, RP

​The snow and ice have melted, and nature begins to rejuvenate with life.  With the change in season, many people become inspired to do some spring cleaning around the house to be rid of what is stored over the winter, to shake off the cobwebs, to start anew, and to organize their homes. Why not spring clean for mental health too! Spring clean your mental and emotional space and be rid of mental or emotional debris that is no longer effectively serving you. Start out the season by refreshing your current state of mind with a renewed outlook on life.  

​How to Start Spring Cleaning for Mental Health:

Declutter:

1. Toxic relationships are toxic to our mental health.  Think about the people in your life and consider which relationships may be unhealthy and why you are continuing to hold onto them.  Negativity and drama deplete our emotional energy which can result in emotional exhaustion.  While it may be hard to let go of some relationships, consider doing so for your own mental health.  It is alright to say good bye to relationships that no longer fit with who you are as a person. 
2. Bad habits are counterproductive to mental health and to your well-being.  Consider working on some of your own bad habits whether this is unhealthy eating, binge watching Netflix, or substance abuse.  Don’t forget it is ok to ask for help and seek out professionals as needed.
3. Negative talk can use some spring cleaning too.  Consider how you communicate with others.  Be rid of unhealthy talk such as swearing, gossip, and complaining.  Finding the appropriate supports to vent can help you declutter negative talk by lowering stress, verbalizing how you are feeling, and to reframe negative thinking. 
4. Negative thinking and negative self-talk can be self-defeating.  Sometimes we can be our own worst critiques and would never speak to others they way that we speak to ourselves.  Acknowledge these thoughts and declutter by letting go of past mistakes, getting stuck in a pattern of negative thinking, and instead, choose self-acceptance and positive thinking.  Practice self-compassion, talk nicely to yourself, and be kind to yourself.  You deserve it!
5. Spring clean for real! By keeping your environment and personal space organized, clean and tidy can help contribute to positivity and increased happiness.  Clutter and things take up physical space.  When we have a closet full of stuff, we have more things to take care of, to find space for, and will need to free up time to repair or clean up that closet.  Make a plan to organize and declutter your physical environment and be aware of any changes in your mood as you respond to a new sense of order and cleanliness. 

Rejuvenate:

1. Physical health is important.  Better mental health is also tied to good physical health.  When we take care of our health our minds will follow.  Even small actions such as walking the dog on a sunny day, hydrating and drinking more water, or eating healthier foods all adds up to improved physical and mental health. 
2. Exercise can sometimes be hampered by bad weather.  As the weather becomes more favourable, there may be different opportunities for exercise.  Get out of that winter rut and get your body moving.  Schedule exercise into your routine, try something new, sing up for a class, keep yourself accountable by telling other people what your plan is, and stay positive.   
3. Gratitude is an essential part of refocusing on the positive.  Identify what and who you are grateful for, communicate your gratitude to others, express your gratitude through your actions, and you will improve your mental health. 
4. Creativity can do wonders for your well-being.  Spend some time getting back to an old hobby or interest, try a new activity, take a friend out to paint night, carry a sketch book, carry your camera, carry your journal with you, try a new instrument, and let your creativity shine.  Don’t forget to explore where creativity can take you.
5. Positive relationships are positive!  Nothing feels better than sharing a good belly laugh.  Spend your time with people who uplift you, encourage you, support you, and nurture those relationships.  Revitalize an old friendship or meet new friends as you try something new this spring. 
6. Mindfulness is taking stock of our mental state and mental health by becoming aware of what is happening in the present moment.  This is important not only in the spring, but throughout the year as well.  Reflect and be aware of our thoughts and feelings during the moment.  Act with purpose and intention.  Slow down, experience the moment, and enjoy it. 
7. Journalling can be a therapeutic process.  By writing you can sometimes better articulate your thoughts, make room for more emotional space, gain a new perspective, and could make your emotions more manageable.  Try not to worry about spelling or grammar! Begin to write, and see what develops. 
8. Take a break.  Get outside and enjoy the fresh air, open your windows, and give yourself some space to breathe.  Engage in self-care by taking a bath, making a healthy meal, or meditating. 

References:
Canadian Association for Suicide Prevention. (2018). Spring clean your mental health. CASP. [Web page] Retrieved from https://suicideprevention.ca/spring-clean-your-mental-health/
Lifeline Connections. (2018). Spring cleaning for the mind. Lifeline Connections. [Web page] Retrieved from https://www.lifelineconnections.org/springcleaningforthemind/
Mental Health Foundation. (2018). Spring cleaning for your mental health. Mental Health Foundation. [Web page] Retrieved from https://mentalhealthfoundation.ca/mental-health-spring-cleaning/