Spring clean your mind
Spring is the perfect time to dust off the cobwebs and have a good clear-out – but don’t focus all of your attention on your home. Our minds can benefit from a good de-clutter and polish too, says Abi Jackson
Who wouldn’t like to have a clearer outlook, and to sweep away stress? The principles of a good spring clean can work wonders for our wellbeing but – just like cleaning our homes – it requires a little elbow grease too.
Follow this guide and you’ll have a lighter, brighter mind by summer…
TIME TO DE-CLUTTER
Interior designers and psychologists agree that a cluttered physical environment can impact our moods and having a good clear-out can be transformative. Same goes for our minds; is mental clutter making you stressed, or sapping the joy from life? After all, it’s difficult to stop and smell the roses when your brain’s constantly whirring with tasks not yet completed, the long list of people you need to get back to, guilt at having to say no to a relative’s favour request, or the phone call you keep putting off.
“Clutter is oppressive, whether that’s externally in our environment or internally via the mental clutter, anxiety and stress in our mind. We all need to create an environment conducive for planting our seeds of possibility and restoring mental energy,” says Cheryl Rickman, author of The Flourish Handbook (www.FlourishHandbook.com) and creator of the 90 Day Flourish Challenge (www.FlourishChallenge.com).
“Just as de-cluttering our environment frees us from that oppression and enables us to save time by finding everything faster, de-cluttering your mind is a freeing process which enables you to make better choices and decisions without the mental clutter getting in the way.”
:: Spring clean kit
A number of tools can help de-clutter and clear minds. First and foremost, recognise your own role in your everyday stress – do you have a habit of taking on too much, does relaxation and ‘me time’ play second fiddle to everything else, and are you constantly glued to your smartphone? Make a pact with yourself to create more balance, curb that technology addiction and learn to say ‘no’ – and not feel guilty! It might feel odd at first but your wellbeing will thank you for it.
“Commit to letting go of the past,” Rickman advises. “Stop projecting past experiences onto new possibilities and opportunities. Don’t assume history will repeat itself, be open and receptive and experience things anew. No more making decisions or judgements of people or actions based on past experiences. De-clutter those negative thoughts.”
Breathing exercises could help with your clear-out. “Try breathing in for five seconds, and out for five, and watch your thoughts mindfully pass by,” says Rickman. “Focus on your breathing, rather than your thinking, to distract yourself from negative assumptions and start afresh.”
Finally, forgiveness can be a highly effective de-cluttering aid. “If you need to forgive someone, even yourself, write a letter to that person. The process will freshen you up and re-energise you mentally to take on anything,” Rickman suggests.
DUST OFF THE COBWEBS
Like the dark corners in our homes, our minds can harbour festering dust and cobwebs too – difficult experiences or memories we tucked away because that felt easier than confronting them. But could these cognitive cobwebs be affecting your mindset and decisions in your present life?
“The unconscious mind is effectively the ‘store house’ for every memory we have from conception to our last breath,” says wellbeing consultant Kam Birdee (www.kambirdee.com).
“If there are unresolved issues, these will present themselves consciously as a block. As an example, if you’re embarking on a new project and in your heart you know will be a huge success, but can’t seem to get things moving, there may be a blockage preventing you from doing this. This may be issues of lack of self-worth, based on an experience which may have happened as a child, like bullying, or not being encouraged.”
:: Spring clean kit
“I feel it is important to be aware of yourself as an individual. Write a journal of repeat patterns in your life and what triggers off stuff within you,” suggests Birdee. “This will allow you to understand better what cobwebs are lying dormant.”
This process alone can be a big step towards addressing any festering emotional patterns. If you’re not able to shift them alone though, hypnotherapy or coaching could be worth exploring, says Birdee.
If your cobwebs are causing mental distress, counselling or therapy could really help; speak to your GP or a contact a charity like Mind (www.mind.org.uk).
POLISH THE WINDOWS
As time goes by, grime can accumulate on window panes, making for a clouded and restricted view – but all it takes is a good clean and the world looks brighter again. Now apply that principle to your own mind; do you have a clear vision of yourself and the things that make you happy? Right now, as well as hopes for the future?
“While it’s important to focus on being grateful for what we have now, rather than on what we lack, it’s equally important to have a clear vision for what we want to get out of life,” says Rickman. “One of the best ways to gain clarity around your own vision and give yourself meaning is to pursue your purpose and focus on your intentions and your wider vision. Having a purpose strengthens your resolve to persist during tough times; it fills you with determination and bolsters your confidence. It’s far easier to have the courage of your convictions if those convictions are woven into an overarching purpose.”
:: Spring clean kit
“Find your cause and identify your values,” says Rickman. “What matters most to you? What causes do you care about? What makes you cross? If you had a magic wand, what would you change in society? The glass ceiling? Fat cat bosses? Injustices? Untapped potential? Poverty? Taboos?
“Next, define your purpose. If you knew absolutely that you couldn’t fail, what would you aim to change or make happen in the world, based on what matters most to you? What’s your ultimate mission in life?”
Career success might be an obvious choice, but don’t fall into the trap of ‘aiming high’ just because you believe it’s what’s expected. It might be living by the sea that means most to you, having a content family life, or making sure you have time for those precious hobbies.
“Recall who you are and what you love to do,” suggests Rickman. “List stuff you used to enjoy doing aged 10. Create a list of potential adventures from this list; from kite-flying and roller-skating to rock-climbing and playing British Bulldog; from learning to ski to learning to fly.
“Set reachable goals by using intention and reward. When you write down your goals, write down your chosen reward on achievement as an added incentive. Then consider the ‘why’ behind your goal. What’s your emotional trigger? For example, an athlete’s goals isn’t merely to win, it’s to make their family proud or overcome adversity. It’s easier to visualise yourself achieving goals if you know the intention behind them.”
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