Clear Your Emotional Clutter

cultivating a habit of clearing emotional clutter

January is National Organization Month, and there are lots of articles this time of year about how to clear the physical or digital clutter that builds up throughout the year and reaches a peak right after the holidays.

Kitchen cabinets and drawers that are full of hardly used gadgets, email inboxes overflowing with unopened emails, closets full of clothes that no longer fit or have worn out, all of these things take up valuable space in our homes and laptops, and drain us of our energy.

Decluttering the physical and digital stuff is necessary and important. But there's clutter that's more draining, and more detrimental to our emotional health: emotional clutter.

Emotional clutter is more draining than physical or digital clutter but can be much harder to identify. The physical and digital clutter is easy to spot, but emotional clutter is like that app running in the background on your phone or tablet, draining away the battery even though you can't see it running.

identifying emotional clutter

Emotional clutter is the mess of thoughts and feelings that live in your head, causing mental chaos. It's the accumulation of unresolved and negative emotions that sabotage your success and keep you stuck.

Before you can clear the clutter you need to be aware of it. The list below can help you get started. See what comes up for yourself and you read each one. No judgment allowed in this process, practice self-compassion and remind yourself that you are always doing the best that you can with the knowledge that you have at the moment.

• Toxic or draining relationships
• Unresolved conflicts
• Past grudges and resentments
• Negative self-talk
• Unrealistic expectations of yourself and others
• Overcommitment
• Guilt
• Fear of failure
• Unrealistic goals
• Regret
• Negative news consumption
• Perfectionism

Clearing the clutter

If you looked at the list above and a lot of stuff came up for you, begin by just selecting one thing you want to declutter. Start with the easiest or start with the hardest, whichever feels aligned for you. 

Know that simply by raising your awareness you have taken a huge step toward releasing this clutter, and the more often you practice identifying and releasing, the easier it becomes. There are many ways to declutter and you should use the practice that aligns best for you.

Here are five ways to begin to declutter emotionally:

1. Practicing Forgiveness:
   • For Yourself: Reflect on past mistakes or shortcomings, acknowledge them, and practice self-forgiveness. Understand that everyone makes mistakes, and learning from them is a crucial part of personal growth.
   • For Others: Let go of grudges and resentment by practicing forgiveness towards those who may have hurt you. This doesn't necessarily mean condoning their actions, but it releases you from carrying the emotional burden.
2. Emotional Freedom Technique (EFT) or Tapping:
   • EFT involves tapping on specific meridian points on the body while focusing on negative emotions or issues. This technique aims to release blocked energy and promote emotional healing. Guided by affirmations and acknowledging feelings during the process, EFT can be a powerful tool for emotional decluttering.
3. Mindfulness and Meditation:
   • Engage in mindfulness practices or meditation to bring awareness to your thoughts and emotions. By observing without judgment, you can identify and process emotions without getting overwhelmed. Regular mindfulness practices can help create a mental space for clarity and emotional well-being.
4. Journaling and Expressive Writing:
   • Write down your thoughts, feelings, and experiences in a journal. Expressive writing allows you to explore and release pent-up emotions. You can write freely, without worrying about grammar or structure. This process helps externalize emotions and gain insights into patterns or triggers, facilitating emotional release.
5. Setting Boundaries:
   • Evaluate your relationships and set healthy boundaries. Identify relationships that may contribute to emotional clutter and establish clear limits to protect your well-being. Communicate openly with others about your needs and expectations, fostering healthier connections.

Remember that these methods are not mutually exclusive, and you may find a combination of approaches most effective for your unique situation. Consistency is key, and creating a routine for emotional decluttering practices can contribute to your long-term emotional well-being.

Create a routine or Practice for clearing

The best way to stay on top of emotional clutter is to regularly check in with yourself. Find your favorite method of clearing whether that be journaling or practicing mindfulness, etc. Then build that process into your daily, weekly or monthly routine.