Does stress cleaning *actually* help calm your anxiety?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Do your countertops get scared of you when you're stressed? We get it. Find out if your go-to stress reliever actually helps anxiety, and 6 tips to help you find balance.
When life feels like a lot, we all have our go-to coping mechanisms. Some of us go outside for a run while others of us watch our favorite comfort show for the umpteenth time, but then there are those of us who attack the baseboards like they’ve personally offended us.
If this is your preferred way to de-stress, then you’re probably well aware that you cope by cleaning, which is honestly not a bad way of letting your frustration out. Cleaning can give you something tangible to focus on when your thoughts feel messy. It also can be satisfying to see a chaotic space transform into something orderly, suggesting that you can fix some things, even when life itself feels out of control.
But sometimes, cleaning when you’re stressed can go too far.It can become a sneaky way of avoiding feelings, and we all know that stuck feelings benefit no one. Here’s what you need to know about stress cleaning and when it might be time to stop fixating over that one spot in the carpet.
What is stress cleaning?
There’s a reason why so many of us reach for a broom when our thoughts feel cluttered. Cleaning can be rhythmic, grounding, and even meditative. When it starts feeling like the only way to manage your stress—or when the need to clean starts controlling you—that’s when it can become stress cleaning.
This type of cleaning can almost be an automatic response. You might not even be aware you’re wiping down counters until you’re already halfway done with the task.
Stress cleaning is usually a reaction to feeling anxious, overwhelmed, or emotionally unsettled. A lot of the time, it happens when your to-do list is out of control.
In moments like this, it can be very common for people who cope by cleaning to feel compelled to start scrubbing. Usually, it’s not so much about the mess itself as it is about the feeling that something—anything—needs to be put in order.
5 symptoms of stress cleaning
Sometimes, it can be hard to know if you’re stress cleaning or just… cleaning. Our space does need to be cleaned, and it’s also not uncommon that you could be stressed about it.
But if your cleaning becomes more of an emotional escape hatch rather than a desire for a tidy home, you’ve likely teetered into stress cleaning.
Here are five signs to look out for if you’re having trouble figuring out if your cleaning might be fueled by stress:
You feel an urgent need to clean when overwhelmed: If you find yourself reorganizing the spice rack because your to-do list is long and these tasks are small and achievable, then maybe you’re cleaning to de-stress.
Your cleaning feels more like a compulsion: Sometimes, you might clean not because you need to tidy up but because you feel like you have to. Even when you’re exhausted. If you’re cleaning even when it doesn’t really need to be done, this could be a signal.
Your anxiety returns quickly after cleaning: Wiping down counters can make you feel better in the moment. If that feeling’s fleeting and the stress creeps right back in, then this might mean you’re stress cleaning.
You can’t relax in a not “perfectly” clean space: If the sight of everyday mess like dust on a bookshelf makes you tense or uneasy, then stress cleaning could be playing a role in your life.
You clean to avoid dealing with emotions: Stress cleaning can be a way to feel productive while actually avoiding the real issue at hand — your emotions. If you find yourself regularly cleaning to avoid difficult talks or tasks, then maybe you’re using cleaning as a way to emotionally cope.
What causes stress cleaning?
Most of the time, stress cleaning isn’t really about tidying up — it’s about coping. Cleaning can offer a sense of structure and relief when our life gets overwhelming. The act has clear steps and a visible result, which can feel reassuring when everything else can sometimes feel so unpredictable.
There’s also a strong link between our environment and our emotions. Research shows that clutter could make our cortisol levels higher. This can make it harder for us to relax. In that way, stress cleaning does make sense as it can be our way of creating external order in hopes of calming our internal chaos.
Also, it can be a deeply ingrained habit. If you grew up in a home where cleaning was tied to approval, it might now be your default response to stress. On top of that, cleaning tends to be a coping mechanism that’s not just socially acceptable but often praised. This positive reinforcement can then make it easy for people to overlook it as something potentially harmful when the cleaning starts feeling compulsive.
Are there benefits of stress cleaning?
If you’re using stress cleaning to avoid your feelings or responsibilities—or if it’s starting to feel like a compulsion—then maybe it’s time to check in with yourself and potentially set some boundaries.
If you’re using it as a way to support your mental health—and it’s also not your only coping mechanism—then it can actually be beneficial.
Here is how stress cleaning can be helpful and productive (when done in moderation):
1. It can create a sense of calm: Messy spaces can add to a feeling of having a “messy” mind. Studies have shown that cluttered environments can increase your stress, while a tidy space can help make you feel a little more relaxed.
2. It gives you a dopamine boost: There’s a reason why checking things off a to-do list can feel so satisfying. Finishing a task can trigger a release of feel-good chemicals in your brain and that can help give you an instant mood boost.
3. It provides a physical outlet for stress: Scrubbing, sweeping, and folding are all movements and these movements can help release tension, which can make you feel nice. So, if you’re someone who gets restless when stressed, cleaning could be a productive way to channel that energy.
4. It helps with focus: Cleaning can help reset you. When you repetitively move and put things in order, this can help to shift your focus and make you feel less foggy and more mentally clear.
5. It gives you an instant, tangible “win”: Stress can make you feel stuck, but cleaning can give you immediate proof that you’ve done something. You might not be able to fix a stressful situation right away, but you can at least clear off your desk.
How to set boundaries around stress cleaning: 6 ways to find balance
When your cleaning shifts from being a productive outlet to an overwhelming urge, or leaves you feeling exhausted rather than relieved, it might be time to set some boundaries.
Here are six ways that can help you restore some balance in your life and help you find a healthier relationship with stress cleaning.
1. Take a beat before you clean
Before you reach for your favorite cleaning supplies, try to take a deep breath and ask yourself if you’re cleaning because you actually want to or because you’re trying to avoid feeling or doing something.
Try to sit with your emotions if you realize that you’re just wanting to push something away or procrastinate. It can help to write down what you’re feeling so that you have something tangible to do while you go through this process. (If journaling’s new for you, check out these seven tips to get started.)
If, after you pause, you still want to clean, then have at it.
2. Give yourself a time limit
Sometimes it can be easy to fall into a stress-cleaning spiral. At first, you’re quickly wiping down the counter, then two hours later, you’re on your hands and knees doing a full-blown deep clean.
To avoid falling into this trap, set a timer. Give yourself 20–30 minutes to tidy up, and then when the time is up, stop and go back to the rest of your day.
If you still feel the need to clean when the timer goes off, try another coping strategy like stepping outside for fresh air, doing some deep breathing (here are 10 exercises to try), or stretching.
3. Prioritize what actually needs cleaning
If your go-to stress move is to scrub things that are already clean, try to shift your focus.
Ask yourself what actually needs your attention. If you feel the need to reorganize your silverware drawer for the third time this week, maybe consider prioritizing something that actually needs attention — like the dishes in the sink.
4. Keep other coping tools in your back pocket
Stress cleaning can help to manage your anxiety, but it shouldn’t be your only coping mechanism. To help stop you from going overboard with cleaning, try to build a small “toolbox” of other stress management options. This can really help take the pressure off your cleaning.
You could try a deep breathing practice, a quick stretch, or a body scan meditation to help calm you down. If you want to be a little more social, you could also call a friend for a quick catch-up.
Sipping some warm tea or throwing on some calming music can also help to lull you back into a more peaceful place.
💙 Next time you're feeling stressed, try this Breathe Into Relaxation exercise with Jay Shetty.
5. Embrace “good enough”
Your home doesn’t need to look like a Pinterest board in order for it to be peaceful. If you get the urge to clean every single thing before you can relax, challenge that by telling yourself that your place is “good enough.” Remind yourself that it’s okay for your space to be lived in and imperfect.
The next time you catch yourself stress cleaning, you might even aim to intentionally leave something undone, like letting the laundry sit unfolded for a bit. This can help you remember that you don’t need a spotless place in order for you to have some balance.
💙 Listen to Tamara Levitt’s Letting Go of Perfectionism if you’re having a hard time not leaving that one last dish in the sink.
6. Be kind to yourself
If you’re used to turning to stress cleaning when life gets to be too much, it can be hard to break that habit. It most likely isn’t going to happen overnight — and that’s okay. Your goal shouldn’t be to completely stop stress cleaning but to try to make it serve you so that it doesn’t control you.
It's also common to feel some progress and then fall right back into it when you’re stressed. Be kind to yourself. It’s a journey and you won’t get anywhere by beating yourself up.
If you’re having a hard time letting go of mistakes, here are five ways to boost self-compassion to go a bit easier on yourself.
Stress cleaning FAQs
Is stress cleaning a healthy coping mechanism?
Cleaning can be a great way to channel your anxious energy, regain a sense of control, and create a more calming environment for yourself. It has to be done in moderation and with some balance.
If your cleaning is just one of the many tools in your self-care toolkit, then it’s probably serving you well. It might be time to reassess if it feels like it’s the only way you can manage stress or if it’s becoming a compulsion. Healthy coping should leave you feeling better and not more overwhelmed.
Can stress cleaning help with anxiety?
When you’re feeling anxious, cleaning can be an effective way to calm you down in the moment. The repetitive motions, the sense of accomplishment, and the visual reward of a tidy space can all help you feel a temporary mood boost.
Plus, studies show that clutter can add to your stress, so cleaning up your place can help make you feel better. Usually, this type of cleaning doesn’t address the root cause of your anxiety. It just provides a short-term distraction.
If you keep feeling anxious even after you mop the floors, this might mean that your stress needs a different kind of attention. In the moments that you feel this way, try adding other coping tools to your cleaning, like deep breathing or journaling. This might help you get to the heart of what’s really going on.
What does stress cleaning say about me?
Stress cleaning doesn’t say any one thing about you, other than you’re human. This coping mechanism is an incredibly common response to feeling overwhelmed. It doesn't mean that there’s anything “wrong” with you.
If anything, it probably just means that you find comfort in structure, order, and tangible action, especially when your life feels unpredictable. It also could be a reflection of your personal history. If you grew up in a home where cleanliness was associated with safety and control, you might’ve developed a habit of cleaning to regulate your emotions — and that’s more than okay.
If you stress clean, try not to judge yourself for it. Instead, aim to become more aware of why you do it, so you can make sure it’s genuinely helping you and not running the show.
Can stress cleaning lead to OCD?
OCD (Obsessive-Compulsive Disorder) is a clinical condition that involves intrusive thoughts and compulsive behaviors. And a person usually performs these behaviors to relieve anxiety. While this can sound similar to stress cleaning—especially if a person has OCD-related cleaning compulsions—they’re not the same thing.
The main difference between stress cleaning and OCD is choice. Someone who experiences OCD would clean because they feel compelled to clean due to intrusive and distressing thoughts. On the other hand, a person who stress cleans usually chooses to clean as a way to relieve stress, and they can stop when they want to.
If while you’re cleaning, you feel an uncontrollable urge—one that brings significant distress when you don’t do it—it might be worth talking to a doctor to see if they can help you cope and manage.
What are other ways to manage anxiety besides stress cleaning?
At times, cleaning when you’re stressed can be helpful, but it’s always a good idea to have multiple ways to help you cope when life gets to be too much. That way, you’re not relying on just one strategy when your anxiety hits.
Here are some other options you can try when you’re feeling overwhelmed and stressed:
Breathwork: Simple breathing techniques like inhaling for four counts, holding for four, and exhaling for six can help to calm your nervous system in minutes.
Movement: A quick walk, some stretching, or even dancing to the current song you’re obsessed with can help you release some pent-up tension.
Journaling: Writing things down can help you process your thoughts and feelings instead of just pushing them aside or deep down.
Talking it out: Sometimes, venting to a trusted friend or therapist can help give you some much-needed relief.
Mindfulness or meditation: Grounding exercises like focusing on your senses or doing a short meditation can help you feel more present and grounded. Here are 11 tips to help you start meditating.
Calm your mind. Change your life.
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