Your space should be your shelter. A safe place to relax, decompress, or arrange to your liking can be soothing for those suffering from anxiety, OCD, or depression. A comfortable, safe home allows you to make space for meditation, a relaxation room with dim lighting, or an exercise room to get those endorphins flowing. Here are a few ideas to get started creating a home sanctuary.
Declutter Your Space
Anxiety manifests in different ways. Sometimes the thought of cleaning causes anxiety, leading to a cycle of clutter piling up, panic over cleaning it, and ignoring it until it piles higher. Decluttering your space can seem overwhelming, but it is possible to tackle in small increments of time, and doable without getting rid of sentimental items. Too much clutter overstimulates the system, and the visual, olfactory, and tactile senses go into overdrive with so much stimuli. This makes it difficult to focus. Removing some of the stimuli can help create a more relaxing space. House Method recommends picking one room and one “clutter spot,” like a medicine cabinet or a drawer. Give yourself permission to only clean that one spot, and do not feel guilty about ignoring the other spaces. Throw away receipts, pens that do not work, and empty shampoo bottles. Leave the things that bring you joy. Set aside items that you no longer use but are still in good shape to donate. When the cabinet is clean, take a break. You do not have to do any more unless you feel like it after your break. Taking it one clutter spot at a time is slow, but slow and steady wins the race.
Create a Journaling Nook
Journaling is a tried-and-true way to help cope with anxiety. Creating a clean space which you associate with journaling can help get your pen moving when it’s time to sit down and write. A journaling or reading nook does not have to be elaborate. It can be a comfy chair with a favorite pillow under a window, or a broad desk with a bright lamp. The important thing is that it is your own space and that you feel comfortable. A laptop desk or bed tray to hold your journal or computer can aid writers who choose a comfy chair for their nook. A desk or small table tucked into a corner facing away from the rest of the room can help eliminate distractions. Place a pillow on the chair, or drape your favorite blanket so that it is ready to wrap up in while writing. Journaling can be a ten-minute exercise to release concerns from the day, or a longer time to organize thoughts and make proactive plans. Remember to add something that makes you happy in your journal, like a compliment given to you that day from a friend. Add something that brings you joy in your nook as well, like a small souvenir from a fun vacation or a picture your child drew.
Make a Relaxation Room
Stepping away from a day of stimuli, work, and other stressors for a few minutes can help temper anxiety attacks. The quiet room becomes a place of sanctuary, and can be whatever you need. A small guest bedroom is ideal, but it can also just be a room without loud noises, bright lights or buzzing technology. Soundproof the space with a few towels under the door or hang heavy textiles on the walls to block out noise from neighbors or the rest of the household. Make sure there are no stressors in the room, like to-do lists, calendars, or objects that can trigger anxiety. Leave the phone outside the door, dim the lights, and take a deep breath. A relaxation room can double as a meditation space, allowing you to take 15 minutes to clear your mind, regain your focus, and decompress from the day.
Space for Exercise
You don’t need a gym full of specialized equipment or a full exercise room to work out. Dedicated space can be a rug on the living room floor, or an open area from pushing back furniture. Kettlebells or weights can be lifted in the amount of space needed to raise your arms, and many treadmills fold up when not in use. Since running helps with anxiety disorders and pilates helps those affected by OCD, depression and anxiety, making sure you have space in your home dedicated to encouraging exercise can motivate you to get moving. Yoga is another good method of coping, and the only equipment needed is a floor or a yoga mat. Mentally noting that there is indeed space for you to work out, and knowing that it can be done in the comfort of home, can help relieve any doubts or fears that it something you cannot do. Staying inside your home and exercising can also alleviate any associated stress with gyms or working out in public. Allow yourself permission to move in your space, put on some music, and start stretching.
Don’t Give Yourself Extra Stress
A large part of depression and anxiety is the feeling of not wanting to do anything. At all. It can be an overwhelming feeling of too much to do that it can’t possibly be done, or a tired feeling that makes you want to stay in bed. One of the most important things about creating a comfortable space is that you do not add extra stress to make it happen. Do what you can, and then leave the rest for another day. Give yourself permission to celebrate a job well done, and let go of any guilt that tells you it’s wrong to relax. There will always be another project to do, and you cannot do them all in one day. Remember that small steps are better than no steps, and congratulate yourself for starting.
Somatic coach (therapist) in Canton, GA, and Worldwide Life Coach dedicated to inspiring and assisting people worldwide through candid conversations about anxiety. Having personally battled general anxiety, panic disorder, and OCD, I understand the daily challenges those grappling with anxiety face. My journey involved searching for the right therapist, medication, and natural supplements and undergoing various tests. It was only after deciding to reclaim my life that I finally overcame anxiety’s hold. I’m passionate about helping others conquer their struggles and discover their life purpose.