Having an array of emotions is part of being human. There are no good or bad ones. However, at times, our strong emotions can make clear thoughts challenging. In fact, some emotions like anxiety, sadness, or fear can cause procrastination or completely zap our motivation.

When the amygdala, the primitive, emotional region of the brain, becomes the boss, it creates a cycle that activates the sympathetic nervous system (fight or flight.) The good news is many self-help strategies are available to help switch your internal gears from fight or flight to the rest and digest, parasympathetic nervous system mode.

When calmer, you can more readily access the pre-frontal cortex, a part of the brain that helps with decision-making, organization, attention, planning, emotional regulation, and impulse control. In this more relaxed state, you can reset and access the motivation to move forward.

Recently, I attended a meeting with fellow Nest Advisor, Monica Moore, a health and fertility coach. She led a workshop on Acceptance and Commitment Therapy (ACT.) The four-step process is helpful when making behavioral changes. ACT encourages working towards a value rather than avoiding something. In other words, focus your energy on something positive you want to be or do instead of on something negative you wish to avoid.

The ACT process:

1. Identify a value. Who or what do I want to be?

2. Identify feelings. What “yucky” feelings get in the way?

3. Identify relief valves. When you feel these things, what behaviors occur?

4. Create a nourishment menu. What behaviors will feel helpful, sustainable, and give perspective when experiencing the “yucky” feelings?

Your nourishment menu is where self-help strategies thrive. For example, when feeling anxious, you might engage in negative self-talk, binge-watching, or eating sugar-heavy snacks. What if you acknowledged and noticed those feelings when you felt anxious and instead, engaged in more helpful behaviors from the nourishment menu? Below are some suggestions. I’d love to know which of these or other ones work best for you.

20 Self-Help Strategies - Nourishment Menu

• Journal

• Meditate

• Take a walk

• Change your setting

• Organize or clean

• Create boundaries

• Breathe slowly

• Get a massage

• Hug a loved one for at least 20 seconds

• Run or exercise

• Watch leaves flutter

• Light a scented candle

• Use humor

• Rest

• Read

• Pet your dog or cat

• Listen to or play music

• Take a shower or bath

• Help someone else

• Talk with a friend, family member, or professional

I had a recent anxiety-inducing experience when I inadvertently deleted the most current 45 days of emails from my inbox. After long calls with tech support at Apple and Carbonite, it became clear that the emails might be retrieved, but not without many more hours spent with tech support and possibly worse complications.

A tech hiccup is never convenient. My plans to accomplish a lot that day were derailed because of the anxiety inability to focus. At a point, I decided to let it go and not retrieve the emails. However, I was still anxious and not functioning well. My emotions were in high gear, and my brain was foggy. So what did I do?

“Your ‘nourishment menu’ is where self-help strategies thrive.”

— Linda Samuels, CPO-CD®, CVPO™

I grabbed my journal and wrote. As the inky pen glided along the smooth paper, my heart beat rapidly, and my stomach was in knots. I wrote about the ‘gone’ emails, my anxious feelings, the power they had to deactivate my motivation, the shift in my emotional state of feeling calmer as I wrote, and the choice to let this go and move on. I noticed my environment (birds chirping, trees swaying), took several deep breaths, and shifted gears to write about positive memories from the mini vacation we just had.

After journaling, I met a dear friend for a walk along the river. We talked, laughed, and I shared the email saga with her. Not knowing about the nourishment menu at the time, I realized after how I had used several of these strategies to calm my anxiety, let go, and reset.

What self-help strategies work for you when your strong emotions take over? I’d love to hear your thoughts. I invite you to join the conversation.

For almost three decades, I’ve enthusiastically helped people edit and get organized. Recently, I’ve become my own client and leaned into some organizing self-help. My motivation to let go of the extraneous was partially influenced by this summer’s tiny house vacation. While I no longer am obsessed with moving into a tiny house, I want to live in our right-sized house, but with less stuff.

Our home isn’t disorganized or cluttered. Things have a place. My husband, Steve, and I can easily retrieve and return items to their designated ‘homes.’  However, there are belongings that have overstayed their welcome. Those are the things that have been stored for a long time and are no longer used, needed, or wanted. They are taking up physical and emotional space. Their time has come to move on.

After returning from vacation, I set a long-term goal to reduce the amount of stuff I own. My plan isn’t a detailed room-by-room-do-this-by-x-date proposition. It’s a low-pressure, loose plan. I added one simple daily repeat on my to-do list that says, “Edit & release some stuff.”  There is no expectation other than to do something. I spend 15-60 minutes editing what I feel like working on that day.

In the last two weeks, I edited and organized clothing, shoes, handbags, toiletries, cleaning products, paper goods, dishes, and glasses. Additional edits included candles, vases, office supplies, books, photos, cards, letters, memorabilia, personal and business files, and email inbox. These items were from the dining room, entryway, laundry room, kitchen, office, main bedroom, and bathrooms.

I let go of

• Five 13-gallon bags of trash

• Two 30-gallon bags of trash

• Two 30-gallon bags of clothing and home goods for donations

• One bag of books for donations

• One bag of paper for recycling

• One bag of paper for shredding

• One container of pens for a friend

Like with all experiments, come learning. My ‘edit & release some stuff’ plan is no exception. There will be more insights, but here are seven discoveries I made so far.

7 Best Organizing Self-Help Discoveries Made With My New Simple Plan

1. Track Your Progress

There are many ways to enjoy progress, but for me, tracking with a simple chart helps me review and acknowledge my accomplishments. I created a Word document with three columns- date, area worked on, and result. Taking photos or journaling can also be helpful.

2. Respect Random Approach

Typical organizing wisdom encourages us to organize one area before moving on to the next. I’ve shared that advice with many clients. However, as logical as that sounds, it’s not always possible or desirable. Clients sometimes get bored working in one area or encounter emotionally charged belongings they are not ready to organize. With my approach, I gifted myself the option for randomness. Instead of a specific plan of what to edit each day, I let myself choose more intuitively. Which area do I feel like working on today? It keeps the pressure low and the satisfaction high.

3. Honor Your Emotions

Is organizing emotional? It can be. While editing, I experienced a range of feelings like happiness, joy, sadness, ambivalence, resistance, frustration, annoyance, guilt, exhaustion, satisfaction, and love. I let my emotions have the space to surface. When editing my cards, I found a beautiful, love-filled note written by my mom for my 40th birthday. I felt sad that she is gone and simultaneously felt her love and encouragement. 

4. Trust the Exit

Honestly, if I wasn’t logging my progress and noting the stuff I said goodbye to, I wouldn’t remember what was gone. I have no regrets and don’t miss anything that I released. It feels good.

“It’s liberating to live with less.”

— Linda Samuels, CPO-CD®, CVPO™

5. Live With Less

As each area or space is edited, I appreciate having less. For example, when I open the sticky note drawer, only my favorites are there, and the never-used ones are gone. When I get dressed, the clothes I like and wear most are in my closets and drawers. They have space to breathe, and it makes it easier for me to select what I’m going to wear. It’s liberating to live with less.

6. Rethink Your Space

One of the benefits of letting go is the opportunity to rethink your space. Having less visual and physical clutter makes it easier to improve flow and organization.  As I released stuff, I cleaned and asked a few questions. Is the space working as is? Or, could it use a slight tweak? Some areas were set. However, for others, I made improvements. For example, after the kitchen edit, I inserted freestanding cabinet shelves. This made use of wasted vertical space and also improved access to frequently used dishes.

7. Engage Self or Outside Help

While I’m making progress, I recognize the value of enlisting help. While I have released a lot, I’m pretty sure if someone supported and asked me questions as I edited, I’d let go of more. Help with facilitating decision-making is invaluable. For now, I continue to go it alone, coaching myself through the process. I will leave the door open to reach out for help if needed.

Have you been editing and organizing? Are you doing it on your own or did you get help? What did you learn? Did any of my discoveries resonate with you? I’d love to hear your thoughts. I invite you to join the conversation.

Dr. April Lane Benson

The “Ask the Expert” interview series connects you with industry thought leaders. This year we’ve spoken with Leslie Josel about motivation, David Allen about time management, Peter Walsh about clutter, Sheila Delson about letting go, Laura Berman Fortgang about next steps, Judith Kolberg about change, and Sue West about fresh starts. This month I’m thrilled to bring you a dynamo in the field of psychology, Dr. April Lane Benson, to share her insights and experience about enlisting help.

April and I met in 2004 when she spoke at the National Association of Professional Organizers New York chapter (NAPO-NY) meeting about compulsive buying. I became a fan immediately. Since then, I’ve had the pleasure of talking with her and hearing her present many times. She’s straightforward, energetic, compassionate, and the expert on shopping addiction. My deepest thanks goes to April for taking the time to join us. Before we begin, here’s more about her.

April Lane Benson, Ph.D., is a nationally known psychologist specializing in the study and treatment of compulsive buying disorder. She edited I Shop, Therefore I Am: Compulsive Buying and the Search for Self  (2000) and authored To Buy or Not to Buy: Why We Overshop and How to Stop (2008). April recently conducted empirical research on the efficacy of the Stopping Overshopping treatment model; results will be published in early 2014 in the Journal of Groups in Addiction and Recovery.

Linda Samuels:  You are a nationally known psychologist who specializes in the treatment of compulsive buying disorder. What is the tipping point that motivates people to reach out for help?

April Lane Benson:  People reach out for help when their behavior has either become unmanageable to themselves, or poses such a big issue for someone else that the other person insists on it. Overwhelming debt is a big motivator for many; feeling enormously burdened by the lying and secrecy that are often part and parcel of this problem is another trigger. As far as other people’s reactions being the catalyst for the compulsive buyer to get help, these are common scenarios. A couple is trying to get a mortgage and in that process, the debt of one member of the couple is revealed. Family members may find a compulsive buyer’s secret stashes or find a credit card or money has been stolen. There may no longer be any room to navigate at home because of such an overabundance of stuff.

Linda:  What conditions make self-help a viable option?

April: If someone has a history of having been able to utilize self-help resources productively for another behavior or is doing so currently, he or she is a good candidate for self-help. Someone who has one or two individuals who are willing to be very involved in a nuts and bolts way with the compulsive buyer and function as shopping support buddies is another good candidate. Knowing about the availability of self-help resources, books, audiotapes, online support groups, and in-person support groups is also key to making it a viable option.

Linda:  When seeking professional help is the appropriate option, what are some useful questions to find the right fit?

April:

• Has the provider worked with compulsive buyers before? Approximately how many?

• What does the treatment consist of?

• What kind of success rate does the potential provider have?

• What method or school of thought does the potential provider utilize?

• How long is the treatment?

• How much will it cost?

• Will any other family members be involved?

• Will the provider collaborate with a professional organizer if the client wishes?

Linda:  As professional organizers we often encounter clients with shopping addictions. What is important for us to understand so that we can best help our clients?

April:  It’s important for organizers to understand that there are sometimes deep psychological issues that are maintaining the compulsive buying behavior and that the emotional underpinnings of the problem need to be understood and worked with alongside the behavioral interventions.  Organizers need to be very clear about their own boundaries and be aware of the differences between organizing, coaching and psychotherapy.

Linda:  What has been your biggest personal challenge around enlisting help?

April:  For many years, I engaged in a self-defeating habit that no one in my life saw as a significant issue. In part because of that feedback and also because of my own ambivalence about change, it took a long time for me to seek professional help.  By the time I did, I was so clear about wanting to change and ready to change that it no longer mattered what anyone else thought.  What a great decision!

Linda:  Is there anything else you’d like to share about seeking help that I haven’t asked?

April:  It’s important that professional organizers know that there’s no shame, and more likely wisdom, in telling the client that some of what he/she needs goes beyond your area of expertise and that you’ll assist him/her in getting help. This is great modeling for the client who needs to know that effective help is available and that it’s a strength, rather than a weakness to ask for it.

Thank you, April for sharing your ideas about enlisting help. You’ve provided many ways to think about getting the type of support that’s needed. I love your list of questions for finding the right type of professional help. Perhaps what I found most encouraging was your perspective that asking for help is a “strength rather than a weakness.” What a great thought to end with.

I invite you to join April and me as we continue the conversation. We’d love to hear your thoughts about enlisting help. What resonates with you?

As a update to this interview, I am devastated to share that April died on March 29, 2021. She was a tremendous and positive force in this world. I will miss our conversations, touch points, her warmth, and energy. Her presence will be sorely missed. While April is gone, her legacy lives on. In 2019, April sold her business to her friend and colleague, Carrie Rattle. She was trained by April and has taken on the important work of helping those struggling with shopping addiction. If you need help, or know someone that does, please reach out to Carrie.