How to Declutter Your Mind and Protect Your Mental Health

Modified March 24, 2026

As the weather warms up and the season of renewal approaches, you may be thinking about getting rid of old furniture, toys, clothes, and other clutter taking up space in your home.

Spring cleaning can help you organize the space in your home, but can the same concept be applied to mental health?

The short answer is “yes!” It’s possible to perform a “mental spring cleaning“—decluttering unnecessary messages, habits, and even certain people—in order to improve your state of mental health.

As you shampoo the carpets and reseed the planters, consider the following ways to spring clean your mind.

Why Should You Declutter Your Mind?

Throughout the year we may accumulate negative messages and drama that collectively impact our mental clarity and ability to enjoy life.

Eliminating these issues can help you feel refreshed (rather than depleted), and refocus your energy on self-improvement.

The Effects of Work on Your Mental Health

According to the World Health Organization (WHO), work can be good for your mental health in general. It helps us feel productive and validated, and it creates a time in which we are focused on a bigger objective. However, a negative work environment can cause both physical and mental health problems if not addressed. Each year, the global economy experiences losses that cost about $1 trillion because of anxiety and depression — two common mental health problems that can result if you’re one of more than two-thirds of Americans unhappy at work.

Symptoms of an Unhealthy Workplace

Workplace wellness usually depends on a healthy workplace. The Workplace Health Survey studied the perceptions and attitudes of more than 17,000 employees spanning 19 industries across the United States. A lack of praise, lack of respect or staff recognition, and minimal potential for growth and teamwork were reasons people cited for being unhappy in their jobs. Those employees who were the happiest felt committed to the organization, a sense of purpose or meaning, and also enjoyed satisfying interpersonal relationships with colleagues.

Ways to “Clean Out” Your Mind’

How you approach a deep cleaning should be tailored to your individual needs. For many, a great way to start is by reflecting upon the things that trigger stress in your daily life. Below are a few suggestions to help you jump-start your self-reflection.

Rooting out toxic relationships

If you find a friend or other type of relationship leaves your drained and lacking in energy, it may be time to “cut the cord” with that person—or at least minimize contact as much as possible. Those people who are a constant negative presence do little to help motivate you toward positive change.

Eliminate bad habits

Bad habits can include anything from emotional eating to substance abuse problems. Select one habit to change at a time. It generally takes 30 consecutive days of consistent effort for the new behaviors to replace the old ones, so be sure to stick with it for long term results!

Remove self-doubt and negative thoughts

Negative self-talk gets in the way of achieving your goals and making positive changes. Use this season of renewal to “take stock” of your mental health—areas in your life and thoughts that may be holding you back or causing a drain on your energy—and replace those with affirming, encouraging self-talk and activities.

What is Centering?

According to MindTools.com, “centering is an ancient visualization technique that originated in Aikido – the Japanese defensive martial art of ‘spiritual harmony.’ It teaches you to focus on the here and now, taking power away from outside concerns and negative thoughts.”

Essentially, when you become stressed, your brain channels those emotions straight into your body. Your muscles tense up and your blood pressure rises. The energy spent on these physical responses makes your mental focus drop even more.

Centering can redirect that negative energy toward inspiration and peace.

Centering Techniques

Practice 1: Focus on Your Breath

Close your office door, step outside, or hide in your car – whatever it takes to find a quiet space. Then take a deep, full breath in through your nose. When you think you can’t hold any more air in your lungs, breathe a tiny bit deeper. Hold the breath to the count of ten, release through your mouth, and repeat until you feel your thoughts quiet.

If you need to, roll your neck and shoulders while you do this. The combo will release any built-up tension that could make you sore later on.

Practice 2: Try a Mini-Meditation

Another way to create a break in your day is to find a quiet spot and meditate. Sit in a comfortable position and try a simple visualization. My favorite is to imagine myself outdoors on a sunny day. Once you’re seeing a field of wildflowers or a deserted beach, try this:

Every time you breathe in, picture sunlight streaming into your body with the breath and burning away any tension or negative thoughts you’re holding onto. Every time you breathe out, visualize smoke leaving your mouth and drifting away into the sky. Continue until there’s no more smoke… and you have a smile on your face.

Practice 3: Move!

A change of scenery mixed with a little movement can do wonders for your state of mind. If you just can’t leave work for a five minute walk, try this indoor energizer.

Make sure you have enough room to stand and bend over at the waist. The goal isn’t to touch your toes – just let your body hang in the air and go completely limp. You might try nodding your head, then shaking it “no,” or grabbing your elbows with your opposite hands and letting that pull you further into the stretch.

When you stand up again, stretch your arms as far toward the ceiling as you can, pushing up onto your tiptoes for a complete body extension. Repeat these motions a few times, and the increased blood flow to your brain and extremities will have you ready for whatever comes next.

Protect Your Mental Health

You might not always have the option to quit a job in what appears to be an unhealthy environment, but this doesn’t mean you’re at its mercy. For example, if you aren’t getting enough feedback about your job — or if you’re only hearing negative feedback — set up a meeting with your manager and present a list of the goals that you would like to be working toward. Even when faced with negative feedback, try to be mindful of your reaction and even view criticism as an opportunity for improvement. This approach can serve as self-motivation if used constructively.

Taking a mental health day is also a terrific option if you happen to be feeling less than enthusiastic about your work environment. You can take this time to focus on recuperation and allow yourself to temporarily block out pressures and expectations from work. Focus on activities that relax and rejuvenate you. Reading, writing, exercising and cooking are just a few positive outlets for anxiety that nurture your mental health. These productive activities create a sense of accomplishment and help distract you from dwelling on worrying thoughts.

Tumultuous relationships at work can take also toll on your mental health. It’s common to feel like your supervisor has targeted his/her dissatisfaction at you, and work-related dread can influence your home life. Try to keep a mental distance when a supervisor’s criticism is aimed at you, or seems too personal —it doesn’t define you. Always remember that it’s business — not personal.

Ready for some quick tips?

Practice mindfulness

Recognize the signs of stress or anxiety building up. Relieve them by practicing yoga, for example, which can often ease depression and anxiety.

Bring healthy snacks

It’s no surprise that a balanced nutrition can be a mood booster. Avoid foods high in sugar that can lead to an afternoon crash.

Take a walk

If you have a standard lunch hour or afternoon break, set aside that time to get outside. 15 minutes of sun and light exercise can help you clear your mind.

Get the full 8 hours

The most stressful work days often follow nights of restlessness. Lack of sleep can have a detrimental effect on your productivity at work (in addition to negative impacts on your physical health). To ensure you’re working to your full potential, make sure sleep is a priority.

Focus on Relationships

Dedicate time to building a positive relationship with your supervisor, as well as with direct reports and peers. Healthy relationships will allow you to share your thoughts and feelings more easily with those around you.

Ways to Start Fresh

• Try starting a gratitude journal to help you refocus thoughts in a positive direction.
• Cultivate supportive friendships which can help you identify and eliminate relationships that may not be affirming.
• Work in more physical exercise, which can provide energy and boost your mood.
• Meditation can also help you identify and release negative thoughts, reduce stress, and bring you more in tune with your inner voice and personal needs.

You can replace old habits with new behaviors gradually. Every small achievement will provide additional incentive to continue your path to better mental health!

If All Else Fails…

Sometimes, even a good centering break won’t make you feel 100% ready to take on the world. In that case, you can always follow this excellent advice from the author of Eat, Pray, Love: “Embrace the glorious mess that you are.” – Elizabeth Gilbert