If you’ve ever looked around your messy room and felt overwhelmed, anxious, or just…off—you’re not alone. While clutter doesn’t cause depression directly, it can absolutely contribute to stress and low energy. In this post, we’re sharing what the research says about the connection between clutter and mental health, plus our own experience navigating depression and the need for a calming, tidy space.
Please note, that this is meant to share our experiences with messiness, and depression, as well as studies we have found to showcase the connection between the two. This is not meant for you to use as a self-diagnosis. If you feel you have depression, or experiencing signs of depression or any emotional distress, please seek professional help.
While untidiness or uncleanliness doesn’t always correlate to someone being depressed, a messy house does create anxiety. Recent studies show that people who live in clutter have a higher level of cortisol- the hormone that is often linked with stress. There is also research that shows that a clean house or pleasing home environment promotes creative thinking, better sleep patterns, positive mental wellness, and physical health.
Since this topic is in our wheelhouse, we will share with you evidence and our experience that a messy room can contribute to mental health issues and exacerbate symptoms of depression.
The Link Between Depression and Messiness
You may be someone who has a life of busyness. It seems that the busier we are, the easier it is to have a messier home, right? Well, not necessarily. When you create systems that are easy to follow, like those that promote a clean home, it is much easier to reduce the negative impact that our busy schedules can have. We don’t always get a heads-up of life’s challenges, but we often can see a busy schedule coming up. Having a plan for this period of time is key.
Your home is your sanctuary. You should be able to enjoy every aspect of being in it. When you start your day with a messy home, it can lead to a lack of motivation. If you’re like us, even dirty dishes sitting in the sink can make us feel negative about our personal space. There are studies of individuals who are depressed, and their ability to handle a messy space. Not only did the individuals in the study have a difficult time cleaning a messy desk, but they also had a hard time mustering the motivation for much else.
Clutter and Depression: Not a One-Size-Fits-All
There is most definitely a connection between depression and messiness, but it’s not a one-size-fits-all situation. While yes, some people with depression might find it challenging to maintain cleanliness due to lack of motivation or energy, others may use tidying as a coping mechanism.
I (Shannon) know from my own experience, that my depression cues up my obsessive-compulsive disorder. When I am depressed, my anxiety is also on high alert, so the energy has to be expended somewhere. It usually tends to include cleaning. In my situation, a tidy home is not necessarily a sign of depression or a sign of being mentally well. It is just the environment I am best in.
On the flip side, a messy environment can contribute to feelings of overwhelm and exacerbate depressive symptoms for some individuals. It’s a vicious cycle that often cannot be locked into one scenario.
But, there is indeed a link for many. Messy surroundings can contribute to feeling down, and feeling down can make it harder to keep things tidy. Therefore, if you’re asking if a messy room can cause depression, we can say that it most certainly does not help.
Small Tasks to Benefit Your Environment + Health
You’ve probably heard people who are getting over a physical illness say that they just need to clean to get the “sick feeling” away. A cluttered home can often exacerbate mental health conditions. Having so much stuff can be overwhelming.
Similar to a tidy space, think about the lighting of a room. Getting plenty of light is a good idea. That is why if you are experiencing stress or depression, it is recommended you walk outside, if even just for a few moments to experience the natural light and air.
If you are sitting in the dark when you are upset, you are more likely to experience the negative effects of the situation. You are more likely to have low energy in the dark. This is biological and the way our body’s click handles sleep cycles. A clean well-lit room provides more of a safe space. It can also encourage physical activity, which will, in turn, help your mental health.
You are more likely able to process information when things are not as hectic. The first step is to assess your environment now. What can you do to take preliminary steps to prevent an untidy room? How can you reduce the messy room feel that can lead to depression symptoms?
On The Sustainable Minimalists Podcast, we discussed the negative correlation between clutter and mental health and how clutter promotes high levels of the stress hormone cortisol. We also talked about practical ways to infuse slightly more minimalist practices into your daily life. We’re not saying you need to be a minimalist to rid all of your negative emotions, but we are saying that a cluttered, messy room does contribute to negative feelings.
Can a Messy Room Cause Depression?
As you can probably see, the answer to this question isn’t easy, but you can hopefully see the connection.
While a messy room itself might not directly cause depression, it can certainly contribute to feelings of stress, and negatively contribute to existing depressive symptoms. Living in a cluttered environment can make it difficult to relax or focus. and it may also affect sleep quality and overall well-being.
The relationship between a messy room and depression varies from person to person. For some individuals, like us, maintaining a tidy space can be a form of self-care. While a clean environment can benefit many, it’s not a cure for depression. Seeking professional help and implementing a holistic approach to mental health management is crucial for addressing depression effectively.
Every little bit helps in attempts to make your environment clutter-free. If you would like some help, try our Free 30-day Declutter Challenge. It helps to create habits that help reduce mental, physical, and digital clutter.
Please note, that we are not medical professionals, nor behavioral health or mental health specialists. We are mental health advocates, simply sharing information since this is a field we have navigated as we work on our own health needs and feel it to be important to share. Please see our terms and conditions for more in-depth information.
FAQs | Frequently Asked Questions
Yes, clutter can impact sleep quality by creating a stressful sleep environment. A cluttered bedroom may lead to difficulty relaxing, increased anxiety, and disrupted sleep patterns, all of which can contribute to worsened depression symptoms.
Yes. Procrastination can lead to tasks being left undone, resulting in clutter buildup over time. Similarly, clutter can contribute to procrastination by making it difficult to start or complete tasks in a chaotic environment.
If you have difficulty discarding items, experience distress when attempting to declutter, and find your living room and space consistently filled with clutter that interferes with your quality of life, you may be struggling with hoarding tendencies. Seeking support from a mental health professional specializing in hoarding disorder can provide assessment and guidance for managing these behaviors.
