Tricks That Help Me Keep My Home Clean When Seasonal Affective Disorder Kicks In
Content warning: The content in this story discusses mental health disorder(s).
Depression is no joke. For the 14 million fellow individuals out there who have been diagnosed with depression, I see you — I get you. While depression is something that can occur for varied amounts of time, from weeks to months to every minute of every day, it’s a condition that I know I’m very nearly guaranteed to experience on some level each winter. I deal with Seasonal Affective Disorder.
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What Is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of clinical depression that kicks in during the colder months and is linked to a lack of sunlight and shortened days. Research has shown that shorter daylight hours contributes to decreased serotonin levels in the winter.
The criteria for diagnosing SAD are the very same as Major Depressive Disorder, which include having depressive symptoms for at least two consecutive weeks, as licensed professional counselor Kayla Meyer explains. Symptoms of SAD overlap with those of depression, and can include difficulty sleeping or sleeping too much, a feeling of sadness or hopelessness, and a loss of interest in previously enjoyable hobbies.
“To classify as SAD, the depressive symptoms must disrupt the individual’s ability to function in their day-to-day life,” Meyer says. And part of that day-to-day life includes something that you might not even give a ton of thought to otherwise: cleaning, tidying, and organizing. It’s something that I know all too well from personal experience — dishes pile up in the sink, the bed stays unmade, and tackling organization projects is basically like trying to climb Mount Everest.
“When you’re dealing with depression, cleaning, decluttering, or any task can feel more difficult than when you are functioning at your best,” says licensed clinical therapist Barbara Ferri. “People with depression describe noticing that something needs to be done, but having no energy or motivation to get started. This pattern of behavior can lead to being hard or critical of yourself, leaving you feeling stuck and even less likely to accomplish household chores and projects.”
What Can Help Seasonal Affective Disorder?
Your environment can directly impact your mind, a belief that I share with Meyer, so any amount of cleaning that you can feasibly do can only stand to reduce your symptoms. As Meyer adds, “A cluttered, messy home is a constant reminder to the individual of their depression, and can bring about feelings of guilt and helplessness.”
In addition to seeking out therapy and talking to your doctor about potential medications, if you feel these are the right avenues for you, you can meet yourself where you’re at and aim for clean surroundings that can help boost your mental health. The tips below can help you achieve that.
7 Cleaning Tips for People with Seasonal Affective Disorder
Break large tasks into smaller, more manageable ones.
I’m a person who is easily overwhelmed by household tasks no matter what time of year it is, but when I’m depressed? Dial that up to 1,000 — especially when faced with a cleaning project that seems insurmountable. That’s why I’m a big believer in breaking large tasks into smaller, more manageable ones.
“If that task still seems too overwhelming, break it down even more,” Meyer says. “No task is too small. For instance, break down cleaning the house into specific tasks. If dusting the house seems too large of a task, can you just dust one surface of your house?”
Ferri is also a fan of the tried-and-true “10-minute timer” method, which automatically breaks cleaning and organizing into more doable chunks. She says that you can aim for 10 minutes of cleaning every day in one area of your home at a time. “This might not sound like a lot, but small and consistent efforts add up to big changes,” she says.
One way I’ve been utilizing this trick recently? By only wrapping a Christmas present or two every day instead of all at once — a task that previously has sent my depression-fueled overwhelm into overdrive.
Tackle one mess at a time.
In the same spirit as breaking things down into smaller tasks, simply tackle one mess at a time, as Ferri says. “It may feel daunting to aim to clean your entire home, but more manageable to clean one mess at a time,” she says. “Choose a high-use area to straighten up, such as the kitchen counter or entryway, so that your progress is visible and has a positive impact on your daily life.”
Try visualization.
As exhausting and difficult as it is to clean when I’m in the throes of seasonal depression (it also doesn’t help that winter makes me a lot more lethargic), there’s still that faint vision in my mind that I actually will feel better when it’s done. It’s a trick that Meyer recommends, saying, “Think with the end in mind. Visualize how your space will look once it is clean. Think about how you will feel in a neat, organized space. Use this to build motivation.”
Embrace the “one in, one out” method.
This is a tip that’s super-smart to turn to whether you’re experiencing depression or not, as it can scale back any feelings of overwhelm: Try the “one in, one out” method, as Ferri calls it. “Clutter can sneak up on you without this simple rule, especially with the convenience of online shopping and the holidays approaching,” she says. “Keep clutter from building up by getting rid of an item every time you bring a new one in.”
Some ideas for those discarded items? Donate them to local shelters (which may be having holiday drives), sell them on Facebook Marketplace, or join or host a neighborhood swap — things that in the process might improve your mental health a bit, too.
Focus on what you did do.
“Focus on what you did do, as opposed to what you did not do,” Meyer says. “At the end of the day, make a list of the tasks you have completed. Allow yourself to feel proud.” In my experience, this is what I have called the “Done List” as opposed to a “To-Do List.”
Try the buddy system.
When you’re depressed, the last thing you might want to do is be around others (and I speak from experience), but socialization does have the potential to ease depression symptoms. And it can help when you can’t face those formidable cleaning tasks on your own.
That’s why Ferri recommends trying the buddy system. “Explore how your friends and family can help you stay above water on the chore list,” she says. “This could look like them helping you sort and declutter, being around for moral support, or committing to the same goals in their own home.”
Make peace with imperfection.
You know what? Sometimes, the depression symptoms are just too much, and all you can do is lay in bed. While you should try not to live there (and this is where therapy comes in handy to come up with motivators to help you get out of bed), it’s also perfectly understandable. And those are the days that you try to live with the messes and the imperfection that comes with them.
“Remind yourself you are doing the best you can right now,” Meyer says. “Give yourself grace. Seasonal Affective Disorder is a clinical diagnosis for a reason.”
Another important reminder that Ferri shares? A messy space doesn’t define your worth. “And this might not be the season for you to tackle home projects like organizing and decluttering,” she adds. “Your energy is better spent on caring for yourself with the intention of accomplishing home tasks when your mood and energy have improved.”
Resources
If you or someone you know is dealing with depression and needs help, visit one of the following websites or call one of their helplines:
Depression and Bipolar Support Alliance: 800-826-3632
National Alliance on Mental Illness: 800-950-6264
Hopeline: 800-442-4673
