Taking on the “depression room”
When living with depression, many people find themselves struggling to stay on top of household chores. It’s not uncommon to find yourself surrounded by piles of laundry, dirty dishes, and clutter on every surface- in what some refer to as a “depression room”. Dr. Holly Betterly MD, Board-Certified Psychiatrist in Weston, FL explains why depression rooms develop, and how to tackle them.
This post is provided for educational purposes only, and is not intended as a substitute for professional medical advice. If you have questions, always reach out to your doctor for more information.
Struggling with your mental health? Reach out for professional support. Dr. Betterly is a board-certified psychiatrist in Weston, FL dedicated to helping you overcome depression, anxiety, and OCD. She offers appointments at her office in Weston, FL, conveniently located in Weston Town Center, as well as via telehealth for patients across Florida. Request an appointment today to start your journey to better mental health.
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What is a “depression room”?
While “depression room” (also known as a “depression pit”) is a fairly recent term, gaining popularity through social media, the concept it refers to certainly isn’t new.
A depression room refers to the physical mess and clutter that may develop in the living environment of someone who is experiencing depression. It may be limited to a specific area of the home, such as a bedroom, or may encompass the entire living area.
A depression room may include:
Piles of dirty laundry
Laundry sitting in the washing machine or dryer for days
Trash overflowing the wastebin
Dirty dishes piling up
Floors and surfaces covered in clutter
It’s important to remember that everyone is different when it comes to their preferred level of cleanliness and organization for their living space. People lead busy lives, and in today’s fast paced society, household chores often fall by the wayside in favor of higher priority uses of our time, such as enjoying the company of friends and family, or attending to responsibilities related to childcare, work, or school.
For many people, living with clutter or mess is a normal part of life. Your space is yours and yours alone, and there is absolutely no shame in living life on your own terms in a space that makes you feel safe and content, whatever that may look like for you.
When we think about depression rooms, we are specifically referring to the environmental mess and clutter that develops as the result of a depressive episode. This generally represents a change from the space’s typical state, and may not be aligned with the individual’s preferences. A depression room may be a source of distress for the person, leaving them feeling ashamed, embarrassed, or overwhelmed.
Why do depression rooms develop?
Depression is a common mental health condition, impacting around eight percent of American adults each year. It can impact anyone, regardless of age, gender, ethnicity, or socioeconomic status.
Common symptoms of depression may include:
Feeling sad, empty, worthless, or hopeless
Loss of interest in activities
Changes in appetite and weight
Difficulty sleeping, or sleeping too much
Fatigue and low energy
Difficulty concentrating or thinking
Irritability or restlessness
Physical symptoms, such as headaches or digestive problems
Thoughts of death or suicide
A key feature of depression is that it significantly interferes with our ability to function in day to day life. When experiencing symptoms of depression, it’s not uncommon to experience challenges with staying on top of household chores. Fatigue can make it difficult to find the energy for the physical demands of cleaning. Decreased motivation can affect our ability to get things started. With time, mess can accumulate to a point where it becomes overwhelming, leaving us feeling powerless, hopeless, apathetic, and stuck.
How to tackle a depression room
If you find yourself feeling trapped by the mess and clutter that has developed throughout the course of your depression, you may wonder where to even begin reclaiming your space.
Finding relief from depression
First, if you’re still in the midst of your depressive episode, the most important step is reaching out for professional help. A mental health professional, such as a psychiatrist, can help you to figure out a treatment plan that best fits your needs. For more information about getting connected with treatment for depression, check out the next section.
Once you figure out a treatment plan that works for you and begin to see an improvement in your symptoms, it can feel like a huge weight has been lifted and the fog is beginning to clear. You may start to notice your energy is returning, you are sleeping better, your focus has improved, and your motivation is coming back. As your symptoms improve, the prospect of tackling your depression room can begin to feel a lot less overwhelming.
Break things down into small, achievable steps
When you feel ready to get started, remember that the mess likely didn’t develop overnight, and you don’t need to put pressure on yourself to get it all cleaned up right away. Throughout the process, try to give yourself grace. Slow and steady wins the race!
Consider breaking the process down into smaller, more manageable steps. Rather than setting a goal to clean an entire room today, start small. Perhaps your goal could be moving the empty water bottles on your nightstand for weeks into the trashcan, or filling up the hamper with laundry. Others may prefer to set a timer- for example, I will pick up as much laundry as I can for five minutes, then stop, and start again tomorrow.
Getting things started by choosing a task that can be completed quickly, or that you may find to be more enjoyable, can be another way to help get over that initial hurdle- which is often the hardest part! Once you get things moving, it may feel easier to keep up the momentum.
When we set realistic, attainable goals, there’s a better chance that we will be able to achieve them. Completing a task can bring some much-needed feelings of pride and accomplishment. The physical activity aspect of cleaning can also provide some mood-boosting endorphins.
Add some fun
Consider ways to make the cleaning process more enjoyable. Invite friends, family members, or roommates to help out. Play your favorite music, or put on a good movie in the background. Think about ways that you can “gamify” the process.
Bring in the experts
For some people, such as those with certain medical conditions, physical limitations, or childcare issues, cleaning up a depression room alone may simply not be realistic. If you find yourself unable to tackle the task alone, or simply prefer to bring in the experts, consider reaching out to a cleaning or organizing professional to help out.
Finding treatment for depression
If you’re experiencing symptoms of depression, know that you don’t have to struggle in silence. Effective, evidence-based treatments for depression are available. These treatments may include therapy and prescription medications, such as antidepressants.
To learn more about treatment options, reach out to a board-certified psychiatrist. Psychiatrists are medical doctors (MD or DO) who specialize in the diagnosis and treatment of mental health conditions. They have completed years of rigorous training in medicine and psychiatry, with extensive expertise in prescribing mental health medications, such as antidepressants.
To find a psychiatrist near you, check out the American Psychiatric Association’s free online directory.
Located in Florida? Dr. Holly Betterly is a board-certified psychiatrist in Weston, FL dedicated to helping you overcome depression, anxiety, and OCD through exceptional, evidence-based psychiatric care. She offers appointments at her office in Weston, FL, as well as via telehealth for patients across Florida. Request an appointment to start your journey to better mental health
