Make a list of strong reasons you want to stop hoarding, like “I want to be able to entertain guests in my home” or “I want to be able to easily find things in my living space. ” Review this list regularly when you start to second-guess your decision to change.
For example, if you have a large, expansive goal like “clean the house” it may be hard to measure when you’re actually done. In the end, your motivation may fade and you’ll be back at square one. Instead, set a small, clear goal like “Clear away three boxes. ” With such a goal, it will be easy to know when you have completed it. You can also set a time-based goal, such as “I will work for one hour each day to clear clutter. ”
In each space that you clear, decide on a few “outcome” piles, such as items to donate, sell, trash, recycle, or keep. Work on one area at a time until it is clear. Avoid moving items from one area to another. To get more organizing tips, visit https://hoardingcleanup. com/chat_room.
Each item that you touch should be immediately sorted into a location and an outcome pile. That way, you can’t change your mind about it later. Also, only allow yourself 10 to 20 seconds to look at an item before deciding how to categorize it. The longer you examine it, the greater your attachment to it will be.
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Sentimental beliefs reflect a particular person or part of your life. Instrumental beliefs pertain to the practicality of the item and its future use. Intrinsic beliefs relate to the item’s beauty or aesthetic value—in other words, you like looking at it. When you recognize these beliefs guiding your behavior, try to challenge them. For instance, you might buy too many cleaning supplies because you catch them on sale. You might say, “Even though these items were on sale, I can only use one container at a time. Therefore, I do not need three extra bottles of cleaner. ”
To climb the fear ladder, make a list of everything you need to get rid of. Rank the items on a scale of 1 to 10, with 1 representing easier items. Get rid of the easier items first. For example, you may be able to get rid of surplus items easier than you can items that hold sentimental value.
Only focus on one task at a time. Minimize distractions like telephones, TVs, and music players. It might help if you set a time limit for yourself. For example, you could say you’re going to work on clearing out your stuff for one hour and then take a break.
”Before and after” photos are a great way to show your progress as you clear out each space. You might relapse at some point. Know that a setback doesn’t have to define you. If it happens, quickly develop a plan to get back on track.
You might try deep breathing, meditation, progressive muscle relaxation, guided imagery, yoga, or listening to soothing music to help you get control of anxiety.
For instance, for every item you buy, you might make a rule to get rid of one item already in your home. You might sort your mail immediately by tossing it or filing it rather than letting it pile up. Also, you might set a timer each day to throw out trash or box unwanted items for donation.
In addition, you might ask loved ones to go through a set of questions to help you challenge your beliefs about various items. This may sound like “Why are you holding on to this? Does it serve a purpose?” Your answers may help you decide whether to toss or keep an item.
Therapeutic treatments for hoarding may include helping you develop better decision-making skills, challenging irrational beliefs with cognitive behavioral therapy, addressing your fears with exposure therapy and boosting your motivation for sticking with your new skills. [12] X Research source
Antidepressant medications known as selective serotonin reuptake inhibitors (SSRIs) are typically the first choice in treating depression and anxiety symptoms.
Talk to your mental health provider to find out if there are specific groups in your area dedicated to hoarding. You might also join an online support group, such as Clutterers Anonymous or Messies Anonymous. Other supportive resources are the International OCD Foundation Hoarding Center and ChildrenofHoarders. com. [14] X Research source
