Spring cleaning is something we all know well. It’s the process of doing a deep clean of your home to refresh your space after the winter season. It’s a great way to get organized and ready for the summer months ahead. While typically focused on physical space, this practice can also be extended to our mental well-being, helping us clear out mental clutter and start fresh.
Think about it, just like you clean your home in the spring, why not take some time to clean your mindset too? It’s a great opportunity to let go of habits, thoughts, or commitments that no longer support your well-being. By clearing out what’s weighing you down, you create space for growth, clarity, and renewal. This kind of mental “spring cleaning” can help reduce feelings like stress and anxiety that may get in the way of your recovery.
You might be asking yourself, “What exactly should I clear out?” If that’s on your mind, you’re in the right place. Let’s explore it together.
Reflect
The first step is to take a moment to pause and reflect on what might no longer be serving you. This could be anything that consistently leaves you feeling anxious, overwhelmed, or drained. For some, it might be a habit that once felt comforting but now feels restrictive or harmful. For others, it could be a relationship, environment, or even a mindset that brings more stress than peace. This will look different for everyone, and that’s okay. The goal is to tune in and honestly ask yourself: What’s taking up space in my mind or life that I no longer want to carry with me?
Let go of negative thoughts
While it’s easier said than done, letting go of negative thoughts is essential. The critical thoughts you have about your body, worth, or future are simply not true. You don’t have to hold on to them. Remember, you have control over your mind, not the other way around. When a negative thought arises, try to dismiss it, focus on something more positive, and soon it will go away. And when those thoughts do come up, challenge them with the truth.
- For example, if a thought pops up, “I had a big lunch today. I’m worthless and have no self-control,” instead challenge it by saying, “Eating a larger meal doesn’t make me worthless, it makes me human. My body needed nourishment, and it’s okay to honor that. One meal doesn’t define my worth or self-control. I’m learning to listen to my body, and that’s something to be proud of.”
Take Control of Your Social Media
Social media can be a great tool, it helps us stay connected with others, discover new things, stay entertained, and keep up with current events. However, if we’re not mindful of how we use it, it can negatively impact our mental health. For those in recovery from disordered eating, it’s especially important to curate your social media feed to support your healing. This might mean unfollowing accounts that promote diet culture, foster unhealthy comparisons, or trigger negative thoughts. Instead, focus on following accounts that encourage positivity, self-acceptance, and growth—those that align with your well-being and recovery goals.
Set Boundaries
We all strive to be considerate of others in different ways, but for some, saying “no” can feel difficult, leading to over-committing and leaving little time for self-care. However, setting healthy boundaries is key to protecting your mental health and maintaining balance in life. It doesn’t mean saying ‘no’ to everyone, but rather being mindful of situations and people that drain your energy or cause stress. Take time to reflect on areas of your life where you can find more balance, it’ll look different for each person. Instead, use the extra time to focus on activities that bring you peace and joy.
Incorporate Self-Care Practices
Self-care is essential; not only does it help you stay grounded and focus on the present, but it also allows you to show yourself love in ways that feel good to you. Everyone has their own unique ways to relax, but here are some ideas to help you feel better:
- Going for a walk
- Journaling
- Cooking your favorite meal
- Painting or drawing
- Taking a bath
- Watching a comfort show or movie
- Exercising or playing a sport
Talk to your healthcare team
Your trusted healthcare team, including your therapist and dietitian, can offer personalized advice on what might be beneficial for you to release (sometimes things you might not have even thought about!). They’ll support you through any challenges you encounter and encourage you every step of the way.
