That Hoarder: Overcome Compulsive Hoarding

How to tackle a laundry backlog - or how to summit Mount Washmore

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Podcast transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-137-how-to-tackle-a-laundry-backlog-or-how-to-summit-mount-washmore/
Today, the daunting task of tackling a laundry backlog. In this episode, I discuss practical strategies to conquer Mount Washmore and take control of the laundry chaos. From decluttering to creating a laundry system, I look at ways to streamline the process and prevent clothes from piling up. I also touch on the environmental impact of overwashing and share experiences of managing overwhelming laundry situations. So if you're ready to conquer that laundry mountain and reclaim some peace, hit play for some valuable tips and insights.
Addressing the Extreme Laundry Circumstances
Using a laundrette to catch up
Don’t berate yourself for the laundry backlog
Practical Solutions for Managing Laundry Backlog
Declutter to reduce laundry load
Establishing a designated place for dirty clothes and towels
Involving others in the household in the laundry process
Creating a personalised system for ongoing laundry management
Minimizing Overwashing and Unnecessary Clothing Purchases
Advising against overwashing clothes to minimize environmental impact
The environmental impact of overwashing, especially in relation to microplastics and microfibres
Minimising new clothing purchases to reduce laundry load and simplify life
Liberating Feeling of throwing away items in bad condition
Identifying and removing barriers to doing laundry
Streamlining the Washing Process
Sorting laundry into darks, lights, and colours
Containing laundry in bags or containers to streamline the washing process
Disregarding special care instructions and putting items in the washing machine, finding that they come out fine
The gruelling but necessary process of dedicating days to washing laundry, especially without a tumble dryer
Challenge of managing limited drying space
Doing laundry less demanding than cleaning or decluttering
Gratitude for the invention of washing machines
Consideration of organizing a Zoom accountability session for listeners and encouraging them to express interest
Strategies for Tackling Laundry Pile
Prioritising cleaning a few days' worth of clothes before addressing the entire pile
Gathering all dirty laundry in one place and discarding items in bad condition without guilt
Managing laundry by organizing tasks around the workday, not allowing the volume of laundry to overwhelm
Alternative options for managing overwhelming laundry, including using a laundrette or paying for laundry services if necessary to alleviate stress and feeling of being overwhelmed by laundry
Prioritise survival over saving damaged items.
Efficient sorting made laundry process much easier.
Efficient laundry process allows for multitasking.
Outsource your laundry, let someone else handle it.
Delegate laundry tasks, find a system.
Overwashing sheds microplastics, buy less clothing.
Procrastination leads to fear and anxiety. Start by ensuring clean, comfy clothes.
In times of overwhelm, prioritise survival over waste and home livability over personal items.
Without a tumble dryer, drying clothes is limited to 2-3 loads a day, making it difficult to keep things moving without dampness.
It's important to be realistic about what to keep and donate while doing laundry.
Options for laundry: do it yourself, pay for pick-up service, or drop off at a laundromat.
Use a laundrette for extreme laundry situations, without feeling guilty.
Laundry tips for efficiency and delegation.

The lies, contradictions and justifications we tell ourselves about our stuff - I dissect and debunk 19 of them!

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe
Podcast transcript: http://www.overcomecompulsivehoarding.co.uk/
In this episode I talk about 19 lies we tell ourselves about our stuff that help us to remain hoarders rather than break free from drowning in stuff. 
Acknowledging the Difficulty in Addressing Hoarding Behaviour
Emphasising the possibility of change and the necessity of taking action.
Challenging Justifications for Hoarding
Negative impact on social interactions, emotional well-being, and emergency situations.
The impact of hoarding on children's well-being and long-term trauma.
The inefficiency and laborious nature of selling items from a hoard.
The impracticality of holding onto items because we believe they could be fixed or upcycled.
Setting deadlines for projects to address items awaiting repair or upcycling.
Recognising Lies and Contradictions in Hoarding Behaviour
Separating self-identity from possessions.
Questioning the necessity of holding rare or one-of-a-kind items.
Challenging the belief that items might be needed in the future.
Holding onto clothing that no longer fits.
Challenging the idea of holding onto items in anticipation of them coming back into fashion.
Taking Immediate Action to Address Hoarding Behaviour
Not postponing decluttering and organising efforts.
Challenging the rationale for holding onto items for sentimental reasons.
Considering hosting a virtual accountability group for dehoarding together via Zoom call.
Identifying and Challenging Lies About Belongings
Encouraging listeners to recognise and challenge lies about their belongings.
Addressing beliefs about the necessity of more storage items and the significance of keeping just one item.
Challenging justifications for keeping items, such as receiving them as gifts or having spent money on them.
Emphasising that love and respect for others are not dependent on holding onto objects.
Encouraging letting go of unused items, despite their perceived value or sentimental attachment.
Torn between hoarding and avoiding waste.
Recognise lies, challenge ourselves, become more accountable.
Dehoarding reveals need for less storage.
Overcoming sense of futility, one small effort at a time.
Love doesn't depend on holding onto belongings.
Letting go of excess stuff is liberating.
Don't keep stuff for future fashion trends.
Clutter affects every aspect of your life.
Recognising lies, challenging beliefs, and being accountable for actions.
Don't know what's needed; buying storage adds clutter.
Letting go of stuff creates space for growth and reduces harm.
Delaying decluttering prolongs discomfort. Let go of attachments to things from the past.
Clutter affects mental health and safety, including for children.

Don't know where to start? 31 things you can dehoard today

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe
Podcast transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-135-dont-know-where-to-start-31-things-you-can-dehoard-today/
Sometimes you want to get something done, but you just need somebody to tell you where to start, right? You need a nudge. Because if we have too much choice in front of us, it can become overwhelming.
Benefits of becoming a Dehoarding Darling supporter for the podcast
New feature on top of monthly update with recommendations, extra podcast episodes, a song, and a top tip
Feedback on the idea of a monthly Zoom call for accountability and task completion
31 tasks to tackle hoarding, including specific items and areas
Clearing out old magazines and newspapers
Sorting and discarding empty boxes
Evaluating and recycling outdated electronic devices
Matching and storing Tupperware without lids or vice versa
Disposing of expired medication
Discarding old cosmetics and sunscreens
Evaluating old greeting cards for sentimental value
Getting rid of out-of-date food in fridges, kitchen cupboards, and freezers
Donating unread books
Testing and discarding non-functional pens
Releasing unused notebooks for others to use
Discarding single socks without a pair, old calendars, dead batteries, and promotional items
Unsubscribing from promotional emails
Discarding duplicate kitchen utensils
Decluttering clothing, jewellery, kitchen appliances, old receipts and bills, excess mugs and glasses, old towels and bedding, holiday decorations, unused hobby-related items, expired coupons and promotional flyers, and shoes
Asking serious questions about the usability of items
Downsizing items related to former hobbies
Expired coupons and promotional flyers
Being ruthless with old towels
Dispassionately evaluating holiday decorations
Decluttering shoes that are no longer worn
Creating space for necessary items
Getting rid of old shopping bags
Donating usable bags to charity shops or food banks
Encouragement to consider the 31 suggested decluttering tasks and taking action
Motivating listeners to initiate decluttering and organizing
Offering practical and achievable starting points for decluttering efforts
Engaging the audience in taking positive steps towards decluttering their spaces
Limiting clutter can lead to clarity.
Declutter chargers, cables, and old devices responsibly.
Keep meaningful greeting cards, discard the rest.
You deserve fresh, safe food
Donate books to libraries and charity organizations.
Unused appliances are space-wasters.
Reevaluate hobbies; downsize belongings for practicality.
 

What therapists and mental health professionals need to know about working with hoarders, with Dr Jan Eppingstall

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribePodcast transcript: http://www.overcomecompulsivehoarding.co.uk/Today with Dr Jan Eppingstall, I look at the nuanced approaches needed for effectively supporting people with hoarding disorder. Jan provides valuable insights for therapists, emphasising the importance of curiosity, collaboration, and empathy in therapeutic sessions. The episode explores evidence-based interventions, the significance of exposure therapy, and the challenges counsellors may face when working with hoarding clients. Additionally, practical tips for building trust and understanding the unique needs of hoarders are shared. Listen for the tools you need to make a meaningful difference in the lives of your clients.Therapeutic Approach to Hoarding DisorderImportance of Collaboration in TherapyHands-On Support and In-Home VisitsExposure TherapyPatience, Empathy, and Understanding in TherapyDifferent Modes of Therapy (CBT, ACT, Person-Centred Therapy)Education and Support for Mental Health ProfessionalsMinimal Education on Hoarding Disorder in Clinical Psychology ProgramsBuilding Expertise in Hoarding DisorderSeeking Supervision Need for an Eclectic Approach in TherapyValues Clarification, Problem SolvingChallenges for TherapistsGeneralist vs. Specialist CounsellorsAddressing Co-Occurring Mental Health IssuesImpact of Hoarding on Other Mental Health IssuesPreparedness of Therapists to Deal with HoardingEffective Therapies (Exposure Therapy, Cognitive Techniques)Collaboration with Professional OrganizersBuilding Trust with ClientsGeneralist counsellors deal with common mental health issues.Open dialogue and willingness to share knowledge.Understanding clients holistically Struggles with hoarding and perfectionism in therapy.Assisting clients with letting go of possessions.Exposure technique for easing attachment to possessions.Tiny habits Hosted on Acast. See acast.com/privacy for more information.

What to prioritise when you can only do the absolute basics

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribePodcast transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-133-what-to-prioritise-when-you-can-only-do-the-absolute-basics/Today, I talk about prioritising when you're facing a hoarding situation and can only manage the absolute basics, with guidance for people struggling with motivation, energy, and overwhelming emotions like depression or grief. Tackling the challenges of hoarding when feeling depleted, the episode explores practical ways to approach the situation. Tune in for strategies to navigate hoarding with compassion and practicality, understanding that even the smallest progress is a step forward.Prioritising tasks and setting realistic goalsIdentifying the most effective tasks with limited time and energyBeing objective and evaluating what can be done with available energyAvoiding busywork and focusing on tasks that push the needleAdjusting high standards and expectations to avoid disappointmentFinding motivation in something you care slightly aboutIdentifying and prioritising safety concernsSetting tiny, achievable goals to avoid feeling like a failureUsing the hummingbird method to set yourself up for successOpting for tasks that require less emotional energy and decision-makingMaking tasks easier and setting up for successIncorporating comfort TV or music to make tasks more manageableEstablishing a single daily taskSeeking help to understand the reasons behind challengesExploring available options for support and improvementSetting up a reward system without resorting to purchasing itemsPracticing gentleness and self-compassionOvercoming obstacles and taking small stepsRecognising that small progress is still progressImplementing tasks that take only a few minutes to accomplishUnderstanding that self-care can involve both urging yourself to do things and allowing yourself to restConsider effective use of limited time and energy.Find one thing you care about.Being kind to your future self.Consider options for small impactful actions when lacking energy Hosted on Acast. See acast.com/privacy for more information.

How to dehoard when you’re really, really busy: tackling clutter in tiny time slots

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribePodcast transcript: http://www.overcomecompulsivehoarding.co.uk/In today's episode, I talk about trying to dehoard when life is jam-packed with commitments. I share practical tips for making the most of those precious spare moments, tackling small areas at a time, and procrastination. I discuss productive procrastination, setting achievable goals, and seeking help, as well as valuable insights on time management, priorities and self-compassion.Strategies for Dehoarding When You're Really Really BusyUtilising small pockets of time for dehoardingWaiting for a call, boiling the kettle, or other short intervalsMaking a list of tasks for different time durationsFocusing on small areas and celebrating small victoriesSeeing visible progress and maintaining motivationProductive procrastination and not making things worseHarnessing time spent on other useful tasksSaying no to new items and time commitmentsGamifying decluttering and being consistentSetting daily goals for items to get rid ofSeeking help from others with time-consuming tasksTracking time to save time and prioritiseTracking time for analysis and identifying areas for saving timeUsing data to approach work about schedule changesPrioritising and understanding personal motivations for declutteringThe importance of rest and downtime while working on declutteringDeclutter efficiently using small pockets of time.Small victories lead to progress.Productive procrastination: using time for useful tasks.Learn to say no to new commitments.Consistency is key for successful project completion.Delegate tasks, track time for better efficiency.Balancing work and leisure is essential for well-being.Forgive yourself, prioritise and seek self-compassion.Reframe busyness as even more reason to simplify and declutterSmall victories help to spur further progressMaking the most of odd bits of time.Commitments and requests you don’t want to doConsistency over time is more productive than sporadic bursts.Delegating tasksRest and downtime are essential for mental and physical health. It's not about suffering, but finding balance. Hosted on Acast. See acast.com/privacy for more information.

Compassionate productivity with Meg Kissack of the Daily Pep: Challenging the Cult of Productivity, Rethinking Self-Care and Embracing Vulnerability

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribePodcast transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-131-compassionate-productivity-with-meg-kissack-of-the-daily-pep-challenging-the-cult-of-productivity-rethinking-self-care-and-embracing-vulnerability/Today I welcome Meg Kissack to talk about compassionate productivity. We discuss the importance of showing up for yourself, taking imperfect action, and acknowledging the value of rest. We gently challenge traditional productivity advice, emphasising the emotional aspect of getting things done and the need to deprogramme the idea that rest must be earned. The conversation also addresses misconceptions about self-care, the impact of advertising on self-worth, and the necessity of embracing vulnerability and rewriting the narrative of success.Tune in as we advocate for embracing personal quirks, fostering genuine connections, and initiating more honest discussions beyond the façade of social media perfection.Compassionate Productivity and Personal GrowthThe importance of showing up for oneselfTaking imperfect actionThe value of rest as a productive elementDeprogramming the idea that rest must be earnedMaking friends with our future selvesSmall actions can make a big differenceReplacing inner critic with inner wisdomMaking tasks fun and easierRedefining Self-CareRedefining self-preservationRecognising and resisting marketing tactics and old narrativesThe impact of advertising targeting women and playing into insecuritiesEmbracing Vulnerability and Self-WorthRewriting the narrative of successOvercoming the fear of starting something before feeling completely readyFinding wisdom in people who are open about failures and the process of successRecognising self-worth without achieving goals or milestonesPracticing self-compassion and acceptanceSelf-worth and embracing personal quirksDisparity between ideal productivity routines and realityComplexity of mental health issues, financial struggles, and relationshipsUnrealistic and patronising nature of one-size-fits-all approach to productivityDdisconnect between privilege and realityStruggle with pushing through, compassion for self.Shame cycle of productivity and self-judgment.Transactional mindset, cruel self-treatment, need for imperfection.Self-worth leads to better decisions and boundaries.Self-worth isn't a game to unlock.Struggle with self-compassion and body image.Bohemian Rhapsody helps motivate and focus.Challenging the consumerism of self-care experience.Productivity doesn't always mean more is better.Struggle with cultural pressure to push through, learned to be compassionate for better well-being.Shame cycle, internalisation, and moral judgement. Compassionate productivity needed.Struggle with mental health and hoarding is complex and not easily fixed.Value yourself, make decisions that support you, self-worth leads to positive change.The struggle of starting small tasks with the intention of leading to bigger accomplishments.Questioning spending and self-care without materialism, commercialisation of self-care.Active self-care vs passive self-care. Hosted on Acast. See acast.com/privacy for more information.

Loneliness and hoarding with Vassia Sarantopoulou: build human connections and combat hoarding-related shame

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribeEpisode transcript: http://www.overcomecompulsivehoarding.co.uk/Today, I look at the link between loneliness and hoarding behaviour with special guest Vassia Sarantopoulou, an expert psychologist and relationship counsellor. Come on a thought-provoking journey as Vassia and I discuss the complexities of loneliness, and practical steps for combating the shame associated with hoarding. There's the deep impact of societal expectations on emotional expression and emphasise the importance of forming genuine human connections for those affected by hoarding.From identifying warning signs of loneliness to exploring the link between trauma, grief, and hoarding, this episode offers insights into the struggles faced by individuals dealing with compulsive hoarding and the loneliness that often accompanies it. Vassia shares effective strategies for overcoming loneliness, reaching out for support, and finding ways to rebuild connections when you hoard.This episode is a candid and compassionate exploration of the intersection between loneliness and hoarding, offering support for those seeking to break the cycle.Loneliness and Its ImpactStigma and Misconceptions Surrounding LonelinessTwo Layers of Loneliness: Normal Feeling vs. Deeper Sense of LonelinessCommon Causes of LonelinessOvercoming the Fear of Rejection and Making New FriendsDifficulties in Discussing Personal Struggles with FriendsImportance of Creating Safe Spaces for Discussing Grief and Negative EmotionsCombatting Shame and Overcoming Self-JudgmentSteps to Combat Shame Associated with Hoarding BehaviourImpact of Societal Expectations on Emotional ExpressionBuilding Human Connections and Combatting Feelings of Shame Associated with Hoarding BehaviourPractical Steps to Build Human Connections and Combat Feelings of Shame Associated with Hoarding BehaviourAddressing Shame and Overcoming Self-Imposed Judgment Related to HoardingGradual Approach to Disclosing Hoarding in RelationshipsPractical Advice and ResourcesPurpose of Social Activities: Engaging in Activities to Reduce Pressure and StressBuilding Relationships and Disclosing Hoarding: Choosing the Right Moment and Managing ExpectationsTaking a Gradual Approach to Disclosing Hoarding in RelationshipsImpact of Hoarding Symptoms on LonelinessWarning Signs of Loneliness and IsolationMental and Physical Health Effects of LonelinessSeeking Harmful or Unhealthy Relationships Due to LonelinessThe Contribution of Trauma, Grief, and Loss to Hoarding Behaviour and LonelinessDual layers of loneliness lead to isolation.Loneliness stems from disconnecting from ourselves.Impact of loneliness mental and physical health.Loneliness and trauma can lead to hoarding.Reconnect with old friends, join social groups.Healing involves selective sharing and seeking help.Guide, allow time, ask, express, connect authentically.Layered loneliness: valuing connections, deeper isolation, worthiness doubts, fear, rationalisation.Relying solely on objects for emotional needsNeglecting physical appearanceChanges in sleepLoss of interest in activitiesHopelessness or helplessness.Traumatic experiences can lead to hoarding and social isolation as a protective mechanism.People in healing choose carefully who to share with Hosted on Acast. See acast.com/privacy for more information.

Is this the hill you want to die on? Psychological flexibility, rigidity and hoarding with Dr Jan Eppingstall

Subscribe to the podcast - https://www.overcomecompulsivehoarding.co.uk/subscribeToday, I'm looking at psychological flexibility and rigidity with Dr. Jan Eppingstall. Join us as we explore the impact of changing hoarding behaviours and learn about Acceptance and Commitment Therapy (ACT) as a powerful tool in addressing psychological inflexibility. Discover the six core processes of psychological flexibility and inflexibility, and gain insights into challenging rigid beliefs. We'll also discuss the role of curiosity and acceptance in fostering adaptability and open-mindedness. So, grab your headphones and get ready for an enlightening conversation on embracing change and overcoming psychological rigidity.Importance of Psychological Flexibility in HoardingPsychology inflexibility's role in hoarding behaviourImpact on life satisfactionApplication to all humans, not just clinical pathologiesAcceptance and Commitment Therapy (ACT) as a Model for Psychological Adaptability and HealthThe 6 core processes of psychological flexibility and inflexibilityAcceptance vs. experiential avoidanceDiffusion vs. cognitive fusionFlexible attention to the present moment vs. inflexible attentionSelf as context vs. attachment to conceptualised selfCommitted action vs. inactivity or impulsivityHexaflex and its originChanging BehavioursTrying new things, compromising, and risk-takingChange in one area affecting various aspects of lifeTechniques for Managing Panic AttacksAddressing panic attacks through curiosity and acceptanceHealing experience of being understood and acceptedMacro and Micro PerspectivesTechniques such as meditation or mindfulness"Yes, And" Technique and Promoting Open-MindednessRole in promoting compromise and open-mindednessImportance of considering alternatives with a curious and open mindHoarding, rigidity, and psychological inflexibilityExperiential avoidance and ruminationInflexible actionsAdapt to different situations while staying true to your valuesTaking action towards values, maintaining psychological flexibility.Practice observing your thoughts through thought listingWorking on being less rigid, more flexible.Mediation in statistical analysis.Consider alternatives, embrace curiosity.Finding flexibility in perspective improves relationshipsValues to guide actions.Acceptance, understanding, and support from trusted individuals.Discussion on rigidity and inflexibility in hoarding, its correlation with various mental health issues.ACT academics aimed to create unified therapy model, different from DSM.Living in state of inaction, choosing values for action.Experiential avoidance, cognitive fusionACT for hoarding.Questioning negative thoughts, being psychologically flexible, and testing beliefs to overcome attachment to possessions.Flexibility vs. avoidance in behaviour and mindset.Awareness of thoughts and feelings helps in making wise decisions.Being creative and adaptable in different contextsPeople may act differently in various situations, but there is a constant sense of self.Neurodiversity may impact ability to visualize or notice thoughts.Struggling with rigidity and flexibility, challenging it.Questioning values, flexibility, and inflexibility in decision-making and life choices."Yes, and."Actions not matching with valuesThought listing exercise to align with values. Hosted on Acast. See acast.com/privacy for more information.

Couples and hoarding: An interview with relationship therapist Laura Silverstein

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