Spring isn’t just a time to clean your home — it’s a chance to create mental space too. Decluttering your mind can be helpful for parents, especially those in recovery.
Monika Bristoll, LMSW, Manager of Integrated Healthcare at Oakland Community Health Network, shares simple ways to refresh your mind and reduce stress.
What it means to declutter your mind
Just like tidying up the backpacks, shoes and coats at the back door brings order to your home, mental decluttering helps clear out stress and overwhelming thoughts.
“Mental decluttering is the process of releasing thoughts that can be intrusive or negative,” says Bristoll. “When we start to release those, we have more of a sense of inner peace and experience less stress.”
What clutters your mind?
For parents — especially those working on their own mental health or substance use recovery — mental clutter often looks like:
- Overthinking – Worrying about every decision
- Guilt – Feeling like you’re not doing enough
- Disorganization – A chaotic home or schedule leads to a chaotic mind
- Unhealthy coping habits – Using avoidance or old patterns to manage stress
Recognizing these patterns is the first step toward a healthier mindset.
How to declutter your mind
Try these simple, expert-backed ways to lighten your mental load:
1. Set clear goals and priorities
When you know what matters most, decisions get easier. “If you have clear goals, you naturally create boundaries for your actions and choices,” says Bristoll. “That leaves less room to overthink.”
2. Schedule what’s important
If it’s a priority, put it on the calendar. “Scheduling relieves some of that time and energy that can be wasted on mental clutter,” Bristoll explains.
3. Journal to organize your thoughts
Writing down negative or overwhelming thoughts helps you see patterns and reframe them. Instead of “I’m a bad parent for missing a field trip,” shift to “I show up for my kids in so many ways.”
4. Use mindfulness and deep breathing
Taking just five minutes a day to slow down can make a big difference. “Everyone breathes, but being intentional about it takes work,” Bristoll says. “Deep breathing can significantly reduce stress.”
5. Reframe negative thoughts
When self-doubt creeps in, pause, acknowledge and replace it with the truth. “When negative thoughts appear, we need to stop and acknowledge them without judgment,” says Bristoll. “Then, replace them with what’s actually true.”
6. Declutter your physical space
Your environment affects your mindset. Start small — clean a drawer or organize a countertop. A clearer space can create a calmer mind.
When to seek support
If mental clutter feels overwhelming, professional help can make a difference. Therapy, especially cognitive behavioral therapy (CBT), can help reframe negative thoughts.
Where to start?
- Oakland Community Health Network’s Access Center for local resources
- Your primary care doctor for therapist referrals
- Online directories to find a therapist that fits your needs
“It’s okay to be picky with your therapist,” Bristoll reassures. “If you don’t connect, ask for someone else. You want therapy to be a good fit.”
More info:
- Healthy coping strategies for metro Detroit parents
- Help for struggling new moms
- A peer recovery coach is someone who has been there
This content is sponsored by Oakland Community Health Network.
OCHN manages and funds a service provider network for approximately 30,000 Oakland County residents at more than 400 service sites across the county. People who receive public behavioral health services through OCHN’s provider network include those who have an intellectual or developmental disability, mental health concerns or substance use disorder. Most of these individuals have Medicaid insurance coverage.
OCHN’s goal is to ensure these individuals are aware of and have access to services and support that will improve their health and quality of life, as well as ensure their engagement in full community participation. Its mission to “inspire hope, empower people, and strengthen communities” reflects an unyielding belief in a “Valuable System for Valued People.”
Programs and supports provided by OCHN’s service network are available at oaklandchn.org.
from Metro Parent https://ift.tt/Okzxi54
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