Introduction: A Fresh Start for Spring
Spring is just around the corner! As the snow melts and the days grow longer, spring offers an opportunity for renewal, not just for our homes, but for our minds as well. The transition from winter to spring can be a powerful time for mental health, especially for those who may have struggled with seasonal depression, low energy, or the emotional weight of a long winter.
One of the most effective ways to embrace this fresh start is through spring cleaning, not just of your physical space, but of your thoughts, habits, and emotional well-being. Studies have shown that a cluttered space can contribute to mental fog, stress, and even feelings of depression, while a refreshed, organized environment can help boost mood, motivation, and overall mental clarity (Zukerman et al., 2024).
If winter has left you feeling drained, overwhelmed, or stuck, spring cleaning your space and your mind can be the reset you need to start the new season with clarity and energy.
The Connection Between Your Space and Your Mental Health
Research has shown that physical clutter can contribute to stress, anxiety, and even depressive symptoms. A study published in the Personality and Social Psychology Bulletin found that individuals who described their homes as “cluttered” or “disorganized” had higher levels of cortisol, the body’s primary stress hormone (Saxbe & Repetti, 2009).
When your surroundings are chaotic, your mind often follows suit (Saxbe & Repetti, 2009). Living in a cluttered, messy environment can make it harder to focus, increase feelings of fatigue, and reinforce patterns of low motivation and procrastination (Saxbe & Repetti, 2009).
For those struggling with seasonal depression, winter months can sometimes lead to neglected spaces, piles of laundry, and dishes left undone, which in turn reinforce feelings of guilt, stress, and being “stuck” in a negative mental cycle. But the good news? Decluttering and organizing can have the opposite effect, restoring a sense of control, accomplishment, and mental clarity (Ferrari et al., 2017).
Step 1: Spring Clean Your Space → Small Changes, Big Impact
A complete overhaul of your home might feel overwhelming, but small steps can make a significant difference in your mood and motivation.
1. Start with the Space You Spend the Most Time In
If winter left you feeling emotionally drained, tackling your entire home at once might seem impossible. Instead, focus on one area first, perhaps your bedroom, workspace, or living room. A refreshed space can boost your mood and encourage further progress (Ferrari et al., 2017).
2. Create a “Fresh Start” Ritual
Make the process enjoyable! Play your favorite music or podcast, open the windows to let in fresh air, and light a spring-scented candle. The goal is to make spring cleaning feel like self-care, not just a chore.
3. Declutter with Intention
Ask yourself:
- Does this item bring me joy or serve a purpose?
- Have I used or worn this in the past year?
- Does this contribute to a calm and peaceful space?
Donate or recycle items that no longer serve you. Letting go of unnecessary clutter can symbolize releasing mental and emotional weight as well.
4. Refresh Your Environment
- Swap out heavy winter bedding for lighter, breathable fabrics.
- Bring in plants or flowers to introduce nature indoors, which has been shown to reduce stress and improve mood (Yang et al., 2022)
- Rearrange furniture or add new elements (like soft lighting or art) to create a space that feels refreshing and inspiring.
Step 2: Spring Clean Your Mind and Mental Habits
Just as we accumulate physical clutter, our minds can become cluttered with negative thoughts, self-doubt, and emotional baggage. Spring is the perfect time to let go of what no longer serves you mentally and cultivate habits that support mental clarity and well-being.
1. Identify What’s Draining Your Energy
Take a moment to reflect:
- Are there habits, thoughts, or relationships that are adding stress rather than joy?
- Do I hold onto guilt, self-doubt, or negative self-talk?
- What can I release to feel lighter this season?
Research shows that journaling these thoughts can help bring clarity and create a plan for letting go of unnecessary mental weight (Lazaris, 2021).
2. Refresh Your Daily Routine
Seasonal shifts impact mood, energy levels, and motivation. Adjust your daily habits to embrace the renewal that spring offers:
- Spend more time outside, even if it’s just a short walk in the sun.
- Establish a consistent sleep schedule to improve mood and energy.
- Start the day with a positive morning habit (e.g., stretching, deep breathing, or gratitude journaling).
Step 3: Seek Support if You Need It
Sometimes, no amount of spring cleaning, physical or mental, can completely lift feelings of seasonal depression, anxiety, or stress. If you’re struggling to feel better on your own, seeking professional support is one of the best steps you can take toward mental wellness.
At Cognitive & Interpersonal Therapy Centre (CITC), we offer evidence-based therapy to help individuals overcome stress, anxiety, depression, and emotional overwhelm. Whether you need support with seasonal depression, motivation, or creating healthier mental habits, our team is here to guide you.
We provide:
- Cognitive-Behavioral Therapy (CBT) to challenge negative thought patterns.
- Mindfulness-Based Therapy to reduce stress and increase emotional balance.
- Virtual Therapy Options so you can access support from anywhere.
If you’re feeling stuck in old patterns and need help moving forward, learn more about how therapy can help you feel lighter, more motivated, and emotionally refreshed.
Step 4: Embracing Change – The Stages of Change Model
Making meaningful changes, whether in your mental habits, physical environment, or self-care routine, is a process. The Stages of Change Model, explains how people move through change (Martin, 2017).
- Precontemplation: You may not recognize a need for change yet.
- Contemplation: You start to realize that certain habits no longer serve you.
- Preparation: You begin planning small steps toward improvement.
- Action: You start making real changes, decluttering, setting boundaries, or seeking therapy.
- Maintenance: You work on sustaining your progress over time. If you feel stuck, be patient with yourself. Change happens gradually, not overnight.
Welcome the New Season with a Fresh Perspective
Spring symbolizes renewal, growth, and fresh beginnings. By decluttering your space, refreshing your mind, and making small intentional changes, you can step into the new season feeling lighter, more motivated, and mentally recharged.
As you embrace spring cleaning, remember that mental health is just as important as physical organization. If you need additional support in managing stress, overcoming seasonal depression, or creating healthier habits, CITC is here to help.
This season, let go of what no longer serves you physically, mentally, and emotionally. A fresh start is waiting.
References & Further Readings:
- Ferrari, J. R., Roster, C. A., Crum, K. P., & Pardo, M. A. (2017). Procrastinators and clutter: An ecological view of living with excessive “Stuff”. Current Psychology, 37(2), 441-444. https://doi.org/10.1007/s12144-017-9682-9
- Goux, D., & Maurin, E. (2003). The effects of overcrowded housing on children’s performance at school.
- Lazaris, N. (2021). Journaling to manage anxiety. Transformational Journaling for Coaches, Therapists, and Clients, 90-95.
- Martin, J. J. (2017). Theory of planned behavior and stages of change models. Oxford Scholarship Online. https://doi.org/10.1093/oso/9780190638054.003.0035
- Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology, 51(3), 390-395. https://doi.org/10.1037/0022-006x.51.3.390
- Saxbe, D. E., & Repetti, R. (2009). No place like home: Home tours correlate with daily patterns of mood and cortisol. Personality and Social Psychology Bulletin, 36(1), 71-81. https://doi.org/10.1177/0146167209352864
- Yang, J., Lee, M., Joung, D., & Park, B. (2022). Effects of using natural and artificial flowers in flower arrangement on psychological and physiological relaxation. Journal of People, Plants, and Environment, 25(1), 39-48.
- Zukerman, G., Icht, M., Zigdon, A., & Korn, L. (2024). Self-inefficacy’s impact on well-being indices in students self-identifying with cluttering characteristics. Journal of Communication Disorders, 112, 106469.
