That Hoarder: Overcome Compulsive Hoarding

REMIX: The Art of Letting Go: Navigating emotional clutter blocks with Tracy McCubbin

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REMIX: ADHD, depression, autism, OCD, OCPD and more: Things that look like hoarding but aren't, with Dr Jan Eppingstall

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#170 Impermanence: radical acceptance in a world of change with Dr Jan Eppingstall

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Exploring impermanence, this episode highlights how these concepts can help us understand hoarding behaviours and the illusion of control. Looking at impermanence also includes addressing mindfulness, Acceptance and Commitment Therapy, coping with change, ambiguity and uncertainty. Yikes!
Embracing Impermanence
Psychological benefits of impermanence
Concept of "glimmers"
Interplay between mindfulness and impermanence
Fernández-Campos paper on non-judgmental attention
Critique of commercial distortion of mindfulness
Jon Kabat-Zinn’s definition of mindfulness
Practical mindfulness exercises
Mindfulness in Hoarding Context
Psychological dimensions and security from possessions
Environmental Responsibility vs. Hoarding
Personal insights on waste and possessions
Uncertainty, Ambiguity, and Impermanence in Hoarding
Tolerance of uncertainty and ambiguity
Embracing impermanence to reduce distress
Acceptance and Commitment Therapy (ACT) and Hoarding
Psychological flexibility and acceptance of constant change
ACT's promotion of resilience
Use of ACT and Compassion Focused Therapy
Radical Acceptance
Steps to practice radical acceptance
Awareness and curiosity toward challenges
Vocalising Thoughts and Journaling
Benefits of speaking thoughts aloud
Buddhist Concepts and Impermanence
Awareness and acceptance in Buddhism
Tara Brach’s qualities of awareness
Personal Reflections on Change and Relationships
Resisting and coming to terms with change
"Permission Slip" Segment
Concept of Control and Suffering in Hoarding
Desire for permanence leading to hoarding behaviour
Justifications for Keeping Items
Avoiding unnecessary consumption
Ethical decision-making when buying
Increasing Awareness and Understanding Personal Motivations
Promoting curiosity through being without something

#169 Compassion-focused therapy for grief and hoarding with Dr Chia-Ying Chou

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In today's episode, I ask Dr Chia-Ying Chou about the complex interplay between grief and hoarding. We'll explore how emotions like grief can trigger hoarding behaviour, the role an inner critic plays, and learn all about compassion-focused therapy – including why it’s so much easier to offer compassion than to receive it. The timing is perfect, coinciding with National Grief Awareness Week in the UK.
Grief and Hoarding Discussion
Chia-Ying Chou discusses the non-direct link between grief and hoarding based on clinical experience.
Factors such as resistance to grieving and avoiding vulnerability exacerbate hoarding.
Grief can trigger hoarding behaviour to maintain a sense of control and avoid confronting loss.
Host shares personal experiences of how grief intensified their hoarding behaviour.
Grief and Possessions
People keep deceased loved ones' belongings as a way to preserve their existence.
Chou mentions the ambiguous preservation of loved ones through items.
Anxiety and resistance to facing grief make organising or discarding possessions difficult.
Complex Emotions in Grief
Host reflects on the unexpected emotions in grief, like anger or impatience.
Therapeutic Strategies for Grief and Hoarding
Chou compares addressing resistance to grief to preparing for a challenging hike.
Emphasis on resourcing, preparing mentally, and gathering support.
Suggestions for a "baby-step" approach to facing fears and emotions.
Inner Critic and Grief
Host discusses journey with their inner critic and finding new approaches to handle it.
Chou highlights how internal criticism is often related to grief and missed opportunities.
Compassion-Focused Therapy (CFT)
Integration of Western psychotherapy and Buddhist philosophy for addressing psychological challenges.
Difficulty in receiving or directing compassion towards oneself.
Connections Between Hoarding, Trauma, and Grief
Patterns of loss, either tangible or intangible, among those who hoard.
Episode ties with National Grief Awareness Week in the UK.
Cultivating Compassionate Companions
Idea of cultivating an imaginary compassionate companion for emotional support.
Emphasis on emotions being a part of persona, not the true self.
Emotions and Grief Management
Pacing yourself.
Chou recommends creating space for emotions to surface naturally.
Encouragement to welcome emotions as a creative process in internal space.
Examine fears and take small steps to engage with feelings.

#168 Hoarding, healing, and the art of kintsugi with Dr Jan Eppingstall of Stuffology

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Today, I'm with Dr Jan Eppingstall, a Melbourne-based counsellor, about the fascinating art of kintsugi and how it connects with hoarding and trauma recovery. We explore how this Japanese tradition of mending broken pottery with gold has lessons for us about the therapeutic journey and the beauty in imperfection. We also discuss how these concepts apply to overcoming perfectionism in hoarding and highlight the empowering process of creating, destroying, and rebuilding.
Introduction to Kintsugi and Dr. Jan Eppingstall
Explanation of kintsugi as a Japanese art form of repairing objects with gold.
Kintsugi and the connection to recovery from trauma.
Kintsugi as a Metaphor for Healing
Importance of acknowledging the process of healing without oversimplification.
Reference to Amy Price's article about kintsugi symbolising care and time.
Discussion of Tomas Navarro's book and the importance of action in healing.
Psychological and Therapeutic Implications
Metaphor in therapy for expressing complex emotions.
Application of kintsugi philosophy in mental health contexts, including trauma recovery.
Relation to Acceptance and Commitment Therapy (ACT), acceptance, and resilience.
The real-life application of acceptance and self-compassion.
Creation, Destruction, and Rebuilding
Create, destroy and recreate art as part of personal healing.
Parallel with kintsugi in wabi sabi / finding beauty in imperfection.
Personal Empowerment and Resilience
Empowerment through courage and resilience using scars as a metaphor.
Resonance with Leonard Cohen
Idea of imperfection as a means for transformation.
Contrasts with Modern Consumerism
Kintsugi and wabi sabi's focus on the beauty of imperfection and impermanence.
Reference to Beth Kempton's book on creating serene, beautiful spaces.
Addressing Perfectionism and Hoarding
Application of kintsugi principles to address perfectionism in hoarding.
Exploration of creating, destroying, and rebuilding as a therapeutic exercise.
"Wreck This Journal" to overcome artistic perfectionism.

#167 10 experiments to customise your dehoarding habits so they suit YOU

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In this episode, I propose ten experiments to help customise your decluttering journey, focusing on individual preferences to uncover what strategies work best in your home. These experiments encourage a flexible approach to dehoarding. It's all about tailoring your methods to fit your style and your personality, ensuring that decluttering becomes a more intuitive and effective process.
Approaching Tasks as Experiments
Tasks viewed as experiments inspired by CBT
Reduction of perfectionist pressure
Emphasis on personal differences and no right or wrong answers
Testing different time slots for tasks
Effectiveness of beginning the day with decluttering
"Swallowing the frog" concept
Long-term goals vs. short-term goals for motivation
Experimentation and Adjusting Over Time
Periodic repetition of experiments to adapt to changes
Use of structured time frames and spontaneous urges to declutter
Experimenting with personal preferences for initiating action
Options such as music, TV, silence, social interaction, or media consumption
Use of podcast as motivational tool
Upbeat music playlist
Group accountability sessions via Zoom for shared motivation
Productivity based on to-do list specificity
Decluttering strategies: by space, type of item, or item within a space
Handling Difficult Categories
Approach to emotionally challenging items
Tailoring strategy based on personal readiness
Consistency in Dehoarding
Short daily durations vs. longer weekly sessions
Finding the best fit based on routine
Time Constraints
Setting strict vs. flexible schedules
Combination of structured and spontaneous efforts
Personalising Decluttering and Productivity Methods
Focus on individual preferences and method effectiveness

#166 "Just-in-time shopping": Overcome fear-driven purchases, save money and space, and spend mindfully

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In today's episode, I talk about the strategies I've been trying to address over-acquisition and manage my finances, from savings pots to practising 'just-in-time' shopping. I explain how these methods, alongside mindfully resisting impulse buys and more, are helping me reduce clutter.
Personal Financial Management
Dedicated accounts with savings pots for various expenses like glasses, car repairs, and gifts.
Spending limits.
Evaluating the necessity of purchases.
Reflecting on past financial struggles.
The tendency to overprepare due to fear of scarcity.
The impact of hoarding on life, such as emotional pain from bereavements.
The challenge of trusting that resources will be available when needed.
Shopping Habits and Strategies
Emphasising rationality in shopping.
The "just in time" shopping approach to combat over-acquiring.
Mindful shopping techniques
Checking existing supplies before shopping.
Using shopping lists with flexible categories.
Resisting urge-driven purchases like discounts.
Mindful Financial Practices
Exploring alternative uses for money beyond impulse buys.
Prioritising spending on quality experiences.
Past Financial Hardship and Emotional Impact
Past experiences of financial hardship leading to anxiety and hoarding.
Reflecting on the emotional impact from periods like the COVID-19 pandemic.
Personal Growth and Overcoming Beliefs
Encouragement to try despite potential failures.
 

#165 Distraction-free idea capture: Transforming chaotic thought streams into actionable to-do lists

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Avoiding the chaos of complex idea capture systems is vital for preventing distraction and overwhelm. Today, I'm sharing practical strategies for transitioning from idea capture to action, breaking down large tasks into manageable subtasks and exploring tools like Google Tasks and voice assistants for prioritisation and organisation. Plus, I reflect on my own long-term struggle with to-do lists and how to experiment with different approaches to find a system that suits your needs.
Simplifying Idea Capture
Avoid complex systems to prevent distraction and overwhelm.
Focus on simple, streamlined methods for capturing ideas.
Set dedicated idea capture times to minimise distractions.
Organising Idea Capture Materials
Ensure materials and tools are easily accessible.
Utilise technology for effortless idea capture using voice assistants.
Transitioning from Idea Capture to Action
Prioritise tasks based on urgency, impact, or personal goals.
Structure and prioritise tasks.
Break down large tasks into smaller, manageable subtasks.
Combining Digital and Non-Digital Methods
Use written to-do lists to complement digital systems for immediate tasks.
Essential Elements for an Effective System
Thinker's Notebook's five elements: omnipresence, efficiency, organisation, security, and offline thinking.
Exploring Digital and Non-Digital Tools
Popular digital tools: Evernote, OneNote, ToodleDo, Todoist, Trello, Taiga.io, Google Calendar, Outlook Calendar, Google Tasks.
Non-digital methods: scraps of paper, notebooks, preprinted planners, bullet journals, mind maps.
Personalising the Capture Method
Importance of selecting a method suited to personal preferences and technical comfort level.
Experimentation with different approaches.
Two-Step Strategy for Idea Capture
Combine digital or portable capture methods with comprehensive home organisation tools.
Mind Mapping for Subtasks
Use mind maps to break down tasks, providing a visual representation.
Realistic Time Management
Decide on timings based on deadlines and personal flexibility.
Visual Task Management
Track progress and prioritise tasks using visual tools like checklists or kanban boards.
Prioritisation and Breaking Down Tasks
Organise tasks by priority for easier management.
Divide large tasks into smaller parts for simplification.
Timely Task Execution
Be realistic about time required for tasks and accommodate flexibility.
Psychological Boost from Completion
Mark tasks as completed for a dopamine boost and visual progress tracking.
Adapting Idea Capture Systems
Experiment with various methods to find an effective system that suits personal needs and goals.

#164 Digital hoarding and digital clutter with Dr Jan Eppingstall

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In this episode, I'm joined by Dr Jan Eppingstall, a counsellor with a PhD in hoarding, to discuss the phenomenon of digital hoarding, where people accumulate excessive digital items.
We'll explore the emotional responses to losing digital content, the organisational and environmental implications of digital clutter, and strategies for managing our ever-growing digital lives.
From the nostalgic pull of old photos to the overwhelming influx of emails, this conversation reveals the surprising similarities between physical and digital hoarding.
Introduction to Digital Hoarding
Definition of digital hoarding
Comparison with physical hoarding, highlighting similar stress, anxiety, and attachment.
Emotional Responses to Digital Loss
Non-hoarders experiencing emotions like anger and anxiety over losing digital items.
Technological Advancements and Digital Storage
The proliferation of digital content creation, especially digital photos.
Impact of technology on creating and storing digital content.
Historical context of storage limitations versus current capabilities.
Broader Implications of Digital Hoarding
Extending beyond photos and videos to emails, subscriptions, and digital accounts.
Cybersecurity risks and financial costs associated with digital hoarding.
Reasons we retain digital content.
Emotional Attachment and Digital Data
Emotional ties to digital items like photos and documents.
Reflecting identity and memory triggers in digital possessions.
Digital Organisation Strategies
Host's impeccably organised digital life contrasted with a cluttered home.
Tiago Forte's PARA method for prioritising digital items.
Inbox Zero and maintaining an organised email setup.
Challenges of Digital Clutter
Volume over efficiency: issues accessing necessary information despite organised files.
Parallels between digital and physical hoarding behaviours.
Digital Inefficiency and Environmental Impact
Wasted time, reduced focus, and productivity issues due to digital clutter.
Significant carbon footprint of data centres and environmental concerns.
Strategies for Managing Digital Clutter
Reducing digital intake by unsubscribing from unnecessary emails and content.
Advice on stopping excessive bookmarking and managing browser tabs.
Importance of setting up email filters to streamline email management.
Creating physical keepsakes from special digital photos for meaningful interaction.
Permission Slip Segment
Discussion on evaluating difficult-to-discard items for sentimental or practical reasons.

#163 The Lazy Genius approach to planning, productivity and prioritising, with Kendra Adachi

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In today's episode of That Hoarder: Overcome Compulsive Hoarding podcast, I'm joined by Kendra Adachi, author of "The Plan, Manage Your Time Like a Lazy Genius," as we explore self-compassion and realistic productivity. We'll discuss cultural differences in self-trust, the pitfalls of traditional planning, and how small, manageable steps can lead to meaningful progress. Kendra's insights challenge societal expectations and underscore the importance of kindness and contentment in our daily lives.
Self-Trust and Societal Influences
Cultural differences in self-trust between men and women
Women's challenges with self-trust
Understanding systemic influences
Encouragement of kindness and acceptance towards oneself
Societal Expectations and Productivity Pressure
Critique of the "hustle" culture and pressure for excellence
Contentment as opposed to constant optimisation
Kindness to oneself as an alternative to relentless improvement
Resistance to the idea of contentment
Contentment and Self-Compassion
Contentment not the same as giving up
Defining contentment as awareness and appreciation of the present
Self-compassion as a holistic life perspective
Contentment and making mistakes
Hoarding and Mindset Shifts
Problem with future-focused thinking
Importance of prioritising what matters to us
Shifting mindset towards valuing fewer things and creating space
Kinder approach to oneself and questioning what we have lose by trying contentment
Integration vs. Greatness
Embracing integration over achieving greatness
Honouring emotions and practicing self-kindness
Goal setting challenges and adopting flexible approaches
Shrinking priorities to manage overwhelm
Planning and Productivity Challenges
Discussion on why many struggle with planning and productivity
Unrealistic expectations from productivity experts
Internalisation of failure for unmet expectations
Disparity in authorship vs. readership of time management books
The Lazy Genius Way and Practical Strategies
Introduction to concepts from "The Lazy Genius Way"
Principles of "going in the right order" (naming what matters, calming the chaos, trusting oneself)
Encouragement of smaller, manageable steps
Potential for meaningful change despite societal pressures