Mental Health and Minimalism
This blog post will explore mental health and minimalism. It will provide information for individuals looking into minimalism as a solution to their mental health concerns. This article draws from empirical research to uncover the data behind minimalism and seeks to explore the question, “Is minimalism helpful or harmful to our mental health?”
What is Minimalism?
The values of minimalism include freedom, rebellion, simplicity, cleanliness, purity, non-attachment, wellbeing, balance, and order.
At it’s core, the minimalist movement exists as a rejection of consumer culture. It attempts to reverse the notion that we would be happier with more — more money, more cars, more property, more friends, more promotions — and minimalism says enough!
Minimalism says, “you have worked enough and you have enough,” so the conclusion we draw is, “I am enough.”
From a mental health perspective, minimalism tells us that we are enough.
olivia schnur
Have We Had Enough of Minimalism?
In the extreme version of minimalism, we are asked to renounce all material possessions. We are tasked with the emotional challenge of detaching ourselves from our personal belongings. We are guided to spend less time and energy on work and more time on what matters.
But what about those of us who feel our work does matter? What about those of us that feel our possessions do bring meaning, value, and — dare I say — joy?
Furthermore, Miriam Meissner concludes that minimalism has not done enough to reject consumerism. We need to ask ourselves how decluttering our homes and purchasing less truly impacts society as a whole. Is minimalism truly a social movement or simply another trend?
Lifestyle Minimalism
Minimalism has been popularized, in part, due to a concept Miriam Meissner termed “lifestyle minimalism.” She created the term to categorize the abundance of self help books, documentaries, magazines, and blogs related to minimalism. It is here where we find popular texts such as “The Life Changing Magic of Tidying Up” by Marie Kondo.
Is Lifestyle Minimalism Part of the Problem?
Meissner writes that lifestyle minimalism embraces values such as simplicity, work-life balance, and meaning. However, it has failed to truly identify the social, political, and economic issues of consumerism. Therefore, lifestyle minimalism has essentially become just another thing to consume.
Here is the paradox in lifestyle minimalism: we are taught to consume less while we consume more.
olivia schnur
We buy books that tell us to buy less. We spend time reading blogs and magazines that ask us to spend less time on things that do not matter. Essentially, we spend a great deal of time and money on a movement that is asking us to stop wasting so much time and money. Is it possible that we just redirected all our time and consumption into the minimalism movement?
Extreme Minimalism is a Counter-Culture Movement
Minimalism is a concept that attempts to devalue the emphasis we place on our belongings. The drive towards minimalism is in contrast with the modern drive towards consumerism. Therefore, those who fully embrace the ideals of minimalism have created a counter-culture movement.
The extreme minimalism movement calls for a rejection of modern life. At it’s core is the notion that we need to let go of all attachments towards our belongings. The idea is that if we let go of the emotional attachment we have for our belongings, we can begin to focus on the things that really matter. But how far is too far?
The Two Extremes of the Minimalism Continuum
The extreme of anything is harmful to our health. It is paradoxical to commit to a lifestyle in excess, which rejects the notion of excess. In other words, it is possible to over-do minimalism.
However, there is also an extreme version of a life without minimalism: hoarding. The extreme example helps us to see the value in eliminating unnecessary items from our lives. It helps us to see what happens when we become too attached to our belongings.
There is a space between hoarding and minimalism. Decluttering and organizing our homes can be helpful to our mental health. But it can also be harmful when we go too far. The real distinction exists in the why.
Minimalism and Mental Health Disorders
Hoarding Disorders
The Diagnostic and Statistical Manual for Mental Disorders (Fifth Edition) defines hoarding as a mental disorder. It is within the realm of Obsessive-Compulsive Related Disorders. Essentially, hoarding manifests as an extreme emotional attachment to a person’s belongings. This attachment becomes dysfunctional when holding onto belongings comes at the expense of social, emotional, physical, or mental health. At times, it may even put an individual’s safety at risk.
For example, individuals with hoarding disorders may not have functional homes. They may lose access to plumbing facilities or bedrooms in order for their stuff to occupy space. They may also fill cars to the brim with belongings, to the point where only one individual can ride in a six-person van.
However, this is only one extreme, and not a comprehensive description of hoarding disorder.
Perfectionism and Obsessive-Compulsive Disorder
On the other end of the continuum, we have individual’s who become so fixated on their homes they are unwilling to have guests. Alternatively, they may have family or friends over but remain preoccupied with keeping a tidy space. They may spend hours cleaning at the expense of their mental health. Although it is not a mental disorder, this person is likely suffering from perfectionism.
The above example is not Obsessive-Compulsive Disorder (OCD). However, people often confuse those who are organized and clean with OCD. In true OCD, beliefs drive behavior. For example, “If I do not keep this apartment clean the apartment building will start on fire.” Another example would be, “If I eat this ‘contaminated’ food I will get AIDs.”
In these examples, the individual is focused on cleanliness to prevent something from happening. Their beliefs are not always grounded in reality, but they drive their behavior nonetheless.
Perfectionism is a personality trait related to control and anxiety. People with perfectionism often have the core belief that they are “not good enough.” They feel the need to be perfect in every way in order to avoid criticism or rejection.
Some examples of perfectionism include:
- Making sure that the house is spotless before guests arrive, or having a preoccupation with cleanliness that leads to social isolation.
- Re-checking emails excessively for typos and grammatical errors in order to appear competent.
- Taking hours to get ready before leaving the house, even for simple errands, out of fear of judgement.
- Experiencing anxiety if things are not properly stored and organized.
- Obsessing over little details in order to feel a sense of control.
People who struggle with perfectionism often identify as Type A. They are organized, neat, and timely. They often finish tasks well before they need to be completed; and they strive for perfection, even when perfection is unnecessary.
Perfectionism is often praised and seen as aspirational within society, but it comes at the expense of one’s mental health. It takes a great deal of energy to maintain perfection in all areas of life.
Although minimalism and perfectionism are not inexplicably tied, it is important for individuals to recognize that perfectionism may be driving their need for minimalism. If that is the case, minimalism is certainly not benefiting their mental health.
Minimalism for Mental Health is Somewhere in the Middle
So where does minimalism fit? Perhaps, somewhere in the middle. The intention is what matters.
Many individuals are rejecting the notion that we are our possessions. No one wants to work long hours at a job they hate, just to purchase a new car, house, or item in order to feel good enough.
Minimalism rejects the idea that we need to be productive or wealthy in order to be loved.
But that rejection of consumer values should not come at a cost. It is ok to appreciate the comforts of a home. Additionally, it may be enjoyable to decorate a house in a way that feels like home. If we want to fill our home with photos of friends, plants and animals, unnecessary frills and décor because it makes us happy, we should!
The cost of minimalism is too high when it comes at the expense of our mental health. We should not feel guilt or shame for living a life that feels congruent with our desires, goals, and values.
It is ok to work and be productive, if that fuels us. We should be able to purchase a home or a car without feeling like we are part of the problem. It needs to be ok to want to acquire material goods, as long as we remain aware of sustainability and ethical consumption.
As with anything, happiness exists somewhere in the middle of the minimalism continuum.
olivia schnur
Ask Yourself These Questions to Ensure Minimalism is Helping (Not Harming) Your Mental Health:
- Can I tolerate clutter without becoming mentally preoccupied?
- How many hours do I spend per day condensing, organizing, or cleaning my belongings?
- Do I feel the need to “convert” my family and friends into minimalists? If so, what is driving this?
- Does it upset me to receive gifts?
- Have I hurt anyone’s feelings in my attempts to declutter?
- Have I adopted minimalism as part of my personality?
- How has minimalism added value to my life? Has it taken anything away?
- Do I feel guilt or shame when I purchase things?
- Have I avoided buying things I need in the name of minimalism?
- How much time have I spent reflecting on my belongings?
- Does my house feel empty or bare?
- Does my house feel like a home?
- Are people comfortable and at ease when they visit me?
- What do I like about minimalism? Is there anything I dislike?
- How do I view minimalism as part of the larger societal, economic, and political structure?
There is no right or wrong answer to any of these questions. However, it may be helpful to explore your answers to these questions. They made led to insights regarding what drives your desire for minimalism.
Helpful Mental Impacts of Minimalism
One 2020 research study by Llyod and Pennington attempted to explore the potential mental health impacts of minimalism. The findings noted an improvement in wellbeing as a result of minimalism.
The study attempted to categorize its findings within five themes, which I will summarize:
- Autonomy: Participants felt their lives became more congruent with their values after practicing minimalism. They spent more time with their family. They also reported greater peace as a result of making ethical and sustainable choices. Furthermore, they felt a sense of freedom from chores.
- Competence: Individuals reported feelings of greater control and calmness. Namely, they felt in control over their environment. They felt less stressed by their space and belongings (but only realized this after de-cluttering).
- Mental Space: Mental space here refers to the mind. Participants reported that the reduced clutter in their physical lives led to reduced clutter in their mind as well.
- Awareness: People reported becoming more aware of their values as a result of practicing minimalism. Additionally, they developed gratitude for the things they did have. They also reported increased mindfulness.
- Positive Emotions: Subjects reported increased positive emotions as a result of minimalism. These emotions included joy and peacefulness.
However, it is important to keep in mind this was only one study. It also had a small sample size (ten participants). Therefore, more research is needed to reach conclusions about the mental health impacts of minimalism. Nevertheless, the research is promising.
When Minimalism is Harmful for Mental Health
Extreme Minimalism
Anything taken to an extreme is unhealthy. Minimalism as an extreme, counter-culture movement is not healthy. It may lead to feelings such as obsession, anxiety, and a preoccupation with de-cluttering.
Pre-occupation or Obsession with Minimalism
If you become pre-occupied with discarding your belongings, it might be a sign you have gone too far. Healthy individuals are capable of tolerating a little bit of mess or clutter. Perfectionism is not the goal of minimalism.
Minimalism as an Identity
If minimalism starts to shape your identity and lifestyle, it might also be a sign you’re taking it to an extreme. The true benefits of minimalism occur when we can free our mental energy to consider our values, dreams, and gratitudes. If minimalism is taking up enough mental energy that it becomes part of your personality, it might mean you lost touch with spirit of minimalism.
Minimalism at the Expense of Relationships
Furthermore, your relationships should not come at the expense of minimalism. Some items do have value. For example, it would be detrimental to discard family heirlooms, valuable possessions, or acquisitions such as cars or houses.
It is also unnecessary to reject heartfelt gifts in the name of minimalism. Gifts are traded as a sign of love or affection in many cultures. There are times when it is rude or hurtful to dismiss a loved one’s gifts in the name of minimalism.
Minimalism is not a Cure for Mental Disorders
It is worth repeating that minimalism should not serve to strengthen perfectionism. People with Type A personalities and perfectionism likely already practice minimalism. On the flip side, minimalism is not a treatment for hoarding disorder. Overall, any behaviors driven by anxiety, OCD, or perfectionism cannot be treated with minimalism.
Functional Minimalism
I believe we should aim for what I will call “functional minimalism.” That is, minimalism that adds value to our lives, while allowing us lead full lives.
Minimalism should help us shed unnecessary things, so we can focus on the necessary.
Functional minimalism means having a home that feels lived in, but clean. It means clearing space so we can live comfortably, both mentally and physically.
The purpose of functional minimalism is to create mental and physical freedom as much as possible. It is aligned with ethical consumption and sustainability. It also helps us to live in greater alignment with our values.
Functional minimalism keeps us free from distraction. This invites mindfulness to grow. From that space, gratitude springs forth. When we clear away the clutter, it is easy to notice how much we have to be grateful for.
About the Author
Olivia Schnur is a Licensed Mental Health Counselor (LMHC) and Nationally Certified Counselor (NCC). She is also a 200-Hour Certified Yoga Teacher. She is passionate about writing content designed to educate, uplift, and inform readers.