Decoding the Delight: Why We Feel Good After Cleaning

If you want a quick boost to your mood,  just clearing or cleaning a small space will make you feel better. Logan Winkelman, Ph.D., is our guest expert and explains why tidying up can be therapeutic. Dr. Winkelman is an Assistant Professor in the Department of Clinical Counseling and Mental Health and Program Director for the Master of Science in Clinical Mental Health Counseling program within the School of Health Professions at Texas Tech University Health Sciences Center. Dr. Winkelman gives us tips on how to start and stick to a routine that will help keep messes from becoming overwhelming, and she reminds us that clear communication about what cleanliness means to us is important when you share a space with others.

Transcript

Melissa Whitfield  0:09 
Hello and welcome back to Texas Tech Health Check from Texas Tech University Health Sciences Center. I'm your host, Melissa Whitfield. We want you to get healthy and stay healthy with help from evidence based advice from our physicians, healthcare providers and researchers. Do you find yourself in a pretty good mood after you've finished cleaning or tidying up? Do you sometimes feel overwhelmed when you see a mess? If you want a boost to your mood, even just clearing up or cleaning a small space will make you feel better. Our expert for this episode is Dr Logan Winkelman. Dr Winkelman is an assistant professor in the Department of Clinical Counseling and Mental Health and program director for the Master of Science in Clinical Mental Health Counseling Program. She also serves as the Assistant Dean of Faculty Academic Success within the School of Health Professions here at Texas Tech University Health Sciences Center. She is also a licensed professional counselor supervisor in the state of Texas. In this episode, Dr Winkelman explains why cleaning, especially this time of year in the spring, makes us feel better. Dr Winkelman gives us tips on how to start and stick to a routine which will help keep messes from becoming overwhelming. She also tells us why communication is important if you share a space with others, especially loved ones, because we don't all have the same ideas when it comes to cleaning.

Melissa Whitfield  1:46 
Dr Winkelman, welcome back to our podcast. How are you.

Dr. Logan Winkelman  1:49 
I'm well. How are you this morning?

Melissa Whitfield  1:51 
I'm doing well. Thank you very much again. Thank you for coming back to our podcast. It's spring outside, and even though it's always constantly dusty where we live, many of us are doing some spring cleaning. What is it about spring cleaning that makes us feel better? Is it because we're cleaning, or is it just that time of year when the days are longer, we get more sun and it's more colorful outside.

Dr. Logan Winkelman  2:16 
I think it's all of the above, and dealing with the dust can feel like an uphill battle, but I did hear somewhere that the dust storms actually help purify the air. So I don't know how true that is, but it helps to think that there's a benefit to it, that we're not just, you know, being blown around and cleaning up dust all the time. But yes, spring cleaning is a ritual that many of us engage in, and it does indeed have psychological benefits. So the act of cleaning itself can be therapeutic because it gives us a sense of accomplishment and control over our environment. So that's really important when it comes to our mental health, and it also allows us to physically and symbolically clear out the old and bring in the new and welcome new beginnings. And I think the longer days and the extra sunshine definitely help the vibrant colors. They give us a boost in our mood, and that can help us with our energy levels and our motivations. So I think it's a combination of all of those things, the cleaning of itself, and then the changing of the season, which contributes to our overall sense of renewal and well being.

Melissa Whitfield  3:21 
There are times when we're too busy to clean as well as we like or as well as I would like. I know that sometimes my recyclables, they start stacking up, and I feel terrible about it. How does living in a messy environment or clutter affect our mental health? Or is clutter a sign of our mental health?

Dr. Logan Winkelman  3:39 
Yeah, so I think all of us feel like we could do a better job, right? But studies have shown that living in a cluttered environment can increase our stress levels. It can decrease our focus and even contribute to feelings of anxiety and depression. So clutter often represents it's a visual representation of unfinished tasks, which often can feel distracting and overwhelming, and that can make it difficult for us to relax and enjoy our spaces. So that's really important to realize that we all kind of struggle with this, but clutter can sometimes also be an underlying symptom of another mental health concern, like depression or ADHD. So it's important for us to observe our environments, both at home and work and wherever we're spending time, and notice how it affects us and seek help when we notice that there are persistent challenges. So I think it's just important to remember that we're all kind of trying to do our best in most cases, but when it really starts affecting us day to day is when we might start seeking help.

Melissa Whitfield  4:48 
On the other hand, whenever my husband cooked, he would leave a mess up until the very end, and I'm the kind of person who cleans up as she cooks. Are there downsides to obsessive cleaning?

Dr. Logan Winkelman  4:59 
I'm the same way. So that's the same with my husband and I. I like to clean up as I go so I can relax when I eat. And he's the opposite. He'll clean up after maybe even many hours after we eat. And we had a discussion about this, and came to the compromise that as long as we go to bed and the mess is cleaned up, that's fine, but we realized that we did have differences when it came to our expectations. So while cleanliness is generally considered positive, anything that we take to an extreme can have negative consequences. So obsessive cleaning can be problematic when it interferes with our daily functioning or our relationship. So that's kind of our signal of, hmm, is this really helping me or harming me, so it might lead to excessive stress or anxiety if things aren't our version of perfect, right? Quote, unquote perfect. So it's important to find balance that allows for a healthy, manageable environment without becoming overwhelmed or inflexible. It's that inflexibility that usually has those the negative consequences on our mental health.

Melissa Whitfield  6:04 
How can we incorporate cleaning into a daily routine to maximize its mental health benefits?

Dr. Logan Winkelman  6:10 
Yeah, so I think incorporating cleaning into our daily routine can be simple. Can be as simple as setting a few minutes aside each day, or a few minutes multiple times throughout the day, just for tidying up. And I think it's important to remember that there's a difference between being spotless and being tidy, and we can still benefit from a tiny space without having to break our backs making it as clean as possible. So I think when we're able to maintain that tidiness. It helps maintain that sense of order and reduce that overwhelm. So consider establishing specific times for quick tasks. So for example, when you wake up in the morning, you know, just turn your sheets over and make your bed. It doesn't have to be perfectly made or before you go to bed at night. If you know that you hate doing the dishes, maybe do the dishes before you take a shower, so that way you've got that task knocked out. And it doesn't have to be every single day either. But just as long as we're building that routine, because our brains really thrive in consistency, and consistency is key. So when we make these small habits kind of part of our routine, that can really significantly improve our mood and productivity.

Melissa Whitfield  7:23 
For this next question, I was thinking of an episode of Friends where one of the characters, he starts, he's dating this beautiful woman, and he goes to her apartment, and it's completely messy. So how can we overcome the feeling of being overwhelmed by a messy space?

Dr. Logan Winkelman  7:38 
I think all of us feel overwhelmed in a messy space. Maybe our levels of overwhelm are different, but most of us feel that overwhelm when it's messy. So when we're feeling overwhelmed by a messy space, we want to consider by starting in one small area at a time, and remember that it's not we're not looking at the entire space and trying to tidy it up. So break tasks into manageable steps and prioritize what's most important. So if you're looking at maybe cleaning up the kitchen versus reorganizing an entire closet, well, the kitchen is going to be something that you see throughout the day, multiple times a day, so maybe start with that, and then once you get that done, that's going to boost your motivation to maybe tackle that, that unorganized closet. So remember that progress is more important than perfection, and it might help to set a timer so maybe 10 to 20 minutes and see what you can accomplish in that time. And another tip is to make the activity as enjoyable as possible. So maybe put on a podcast like this one, or listen to your favorite music, whatever way that you can enjoy the task more instead of dreading it the entire time. And also cleanliness or cleaning, rather, can be a form of active, mindful meditation. So you want to focus on the task at hand, whether it's folding laundry, doing dishes, vacuuming, and really focus on that moment rather than what needs to be done next, or what you you said in a conversation, in an argument or something, really focus on that task, and that can help you stay in that present moment. And you can, you can glean some relaxation from that active, mindful meditation.

Dr. Logan Winkelman  9:20 
For someone struggling with motivation, I know you mentioned music and podcasts, but what are some small, manageable cleaning tasks that they can start with?So I would say just start with something simple, like cleaning a desk off or organizing a small drawer or wiping down a surface, whatever a small task that you can accomplish, because finishing any cleaning task, no matter how small, gives us that little hit of dopamine that allows us to feel good in that moment, and then that can carry on to the next task. So it's about kind of a gradual process that helps us build the momentum to the next task, and so just start small, whatever it is, and give yourself that few minutes of, okay, I'm going to give myself five minutes, or put on your favorite song, whatever I can clean in this, this three minute song, that's what I'm going to do. But start small, because that's where we can build off of when we try to go into a task and it feels overwhelming, that's going to affect our motivation, but if we can just focus on, I'm going to clean one one part of my countertop off, and then you look at it, you're like, oh, that looks really good. I'm going to clean the rest of my countertop. So that's kind of how we hack our brains into tapping into that motivation and using that dopamine as fuel.

Melissa Whitfield  10:39 
How can we support loved ones who are struggling with being tidy or leaving that cup in the sink overnight.

Dr. Logan Winkelman  10:44 
Yes, so this can be really tough, especially when there's different expectations when it comes to cleanliness and tidiness. So the first thing is, we want to consider approaching them without judgment and approach it with empathy and understanding as best as we can, right? Because it can be a little frustrating, but we want to encourage open communication. So discussing those concerns, because they may not know that you have these concerns, or they may not know that they're struggling with this or that it's bothering you, so clear and open communication, you might also even suggest working together on a task, so having a shared plan for maintaining tidiness and patience and support can go a long way, right? So no one's going to change their behavior overnight, so be patient. But I did come across a quote recently that kind of speaks to this. So it said unspoken expectations are premeditated resentments, and that really resonates, because if we have these expectations of our partner or whoever we're living with, our roommate, whomever, but we're not communicating them, well, there's no way that they can meet those expectations. So there's that's going to end up in resentment. So it's really important that whatever expectations we have that we're communicating those clearly. Because when we don't, that's when that resentment kind of starts creeping in and can really impact our relationships in a negative way. But if you're having concerns, just try to communicate them in a clear and kind way. One of my favorite quotes by Brene Brown is "clear is kind," right? And when we're when we're clear with those that we're communicating with, we're likely able to overcome really any challenge. But we have to understand what our needs are too. So we may not know that we're getting overwhelmed in that moment or frustrated in that moment. So we have to take a moment to check in with ourselves and say, okay, what am I really concerned with here? And then try to communicate that as best as we can.

Melissa Whitfield  12:36 
We quote Bernie Brown in our office too we always say clear is kind and paint it done. That's what we like to say. Is there anything else you'd like to add?

Dr. Logan Winkelman  12:45 
I think I'd just like to emphasize that maintaining a clear and clean space is not about achieving perfection. It's about the progress. It's about creating an environment that supports your well being and allows you to thrive. So if your cleaning expectations and your cleaning habits are causing you stress, we might want to re evaluate that, or maybe you don't have those habits established yet. We want to be gentle with ourselves and others as we navigate this process, and remember that it's okay to seek help when needed, and not everybody can do everything on their own. So if you need help, ask for it, and small steps can lead to meaningful change. So try not to expect that your behavior or another person's behavior is just going to change overnight. It's small, small steps that lead to these small changes in routine that leads to habits, and then it becomes something that we don't have to think about or or be frustrated about, just becomes part of our routine. So I think just remembering that it's not always about having the perfect, most clean home that's spotless, but just making progress towards your environment that makes you feel like you can thrive in that environment.

Melissa Whitfield  13:55 
Well, thank you, Dr Winkelman, for coming on our podcast again and talking to us about how cleaning helps our mental health?

Dr. Logan Winkelman  14:02 
Yeah, thank you so much for having me.

Melissa Whitfield  14:04 
Can't wait to have you back.

Dr. Logan Winkelman  14:05 
Yes, thank you.

Melissa Whitfield  14:08 
Thanks for listening to Texas Tech Health Check. Make sure to subscribe or follow wherever you listen to podcasts. This information is not intended to be a substitute for professional medical advice. Always seek immediate medical advice from your physician or your healthcare provider for questions regarding your health or medical condition. Texas Tech Health Check is brought to you by Texas Tech University Health Sciences Center and produced by TR Castillo, Suzanna Cisneros, Mark Hendricks, Kay Williams and me, Melissa Whitfield.