In today’s world we seem to be moving faster and faster, while taking on more and more. There are only so many hours in the day, and we’re expected to do a lot in those hours.

• Errands
• Work a job
• Care for kids
• Attend to relationships
• Clean the house
• Socialize
• Self-care

What Can Lead to Feelings of Being Overwhelmed

It’s a list that doesn’t seem to stop, which makes us feel overwhelmed. Even self-care can become a part of the overwhelm, because you know you need it, but where the heck are you going to put it!?

Overwhelm. It’s enough to take the brightest and the best of us down.

But overwhelm doesn’t have to win.

Overwhelm is your brain feeling so overloaded that it can’t figure out where to start.

Perfectionism and Being Overwhelmed

The number one trigger for overwhelm is actually perfectionism. Perfectionism doesn’t just apply to hyper-organized people. We think of perfectionists as being those with perfect homes, and perfect systems to run their perfect lives.

In truth, perfectionism will halt you in your steps so that you can’t attend to your home, you have no systems, and nothing ever seems to ever get done.

Even if you never seem to have a hold on your life, you may be a perfectionist, too.

Do you ever do any of the following when you are feeling overwhelmed?

• Not start something because you don’t know the “right” place to start?
• Feel like you’re failing because you can’t get everything done?
• Take on more than you can handle then criticize yourself for not being good enough?
• Avoid tasks you don’t think you’ll be able to finish in one go?

And finally, do you ever:

Feel totally overwhelmed and refuse to give yourself a little grace?

What can you do when you feel overwhelmed?

First, accept that you’re as human as the rest of us who aren’t doing anything perfectly either.

Second, break it down.

It sounds simple because it is.

The only thing standing in your way is your refusal to slow down and take the time to chunk up your tasks.

How to Chunk

Be willing to break it all into more manageable chunks. Accept the idea that some things have to happen in stages.

1. Identify one thing you want to get done out of all of the things you could do.
2. Write that project down at the top of a piece of paper.
3. Starting from the bottom of the page write in all the sub-tasks that need to happen to get to your goal, starting with the first and working your way up.

For example:

Goal: Do the Dishes

5. Put hand-washed dishes on the dish drying rack.

4. Hand wash remaining dishes.

3. Fill sink with soapy water to wash remaining dishes.

2. Move the dirty dishes from the sink to the dish washer.

1. Empty the dishwasher.

Step by step you’ve completed one task. Now, on to the next one.

Why Be So Detailed?

Clients ask all the time why they have to write this down, and why they have to be so detailed. The task of chunking out your tasks can sound like just another thing to overwhelm you.

It isn’t. You’ll have to trust me on this and give it a go. Run the experiment.

If you’re stuck and aren’t getting anything done because of overwhelm, it’s better to take time to think a single task out and get it done, than continue spinning your wheels. After a while you won’t need to write it down, but you’ll come back to this method when you’re stuck again.

The great thing is, once you get one thing done, the next one often flows more easily behind it, because you have forward momentum. Seeing progress can be a strong motivator to keep going.

Trusting Yourself

If you believe you can’t be trusted to follow through on things or to finish what you started, you’ll keep doing things (or not doing them) to prove your belief correct.

But when you follow through on something, even the smallest of tasks, you get evidence that your limiting belief isn’t true.

When you chunk something out from the crowd to take on first, choose something that’s easily attainable so you get more rapid gratification.

If you choose too large of a task, one that isn’t attainable, or will take days to accomplish, you’ll continue to feel overwhelmed. But if you’re determined that this big task needs to get done, chunk it down to smaller tasks.

When you see what you’re capable of you’ll start to believe in yourself, and feel in control of your life again.

Finding Motivation when Feeling Overwhelmed

If the existence of a task to complete was all it took for us to become motivated to do things, everything would get done!

We are motivated by our desire for an outcome. If you really don’t care about the state of the fridge, you’re not going to clean it.

Here’s the tricky part: even if you want a clean fridge, you still might not clean it because something else is more important. That something else might be cooking dinner, reading a book, going to bed, or getting your daughter to softball. It could even be more important to you to not have to face the task, or how you feel about it.

You will have to decide cleaning that refrigerator is a priority.

You will have to decide it is worth your time. You will have to give yourself the chance to prove to yourself you can do it. You will have to decide you deserve a clean fridge, or that you are looking forward to how good it will feel once it’s cleaned.

You Can Do This! You can Win out over Overwhelm

In the end, overwhelm is a state of mind. Changing your mindset and doing things to show yourself that the thing that’s overwhelming you isn’t actually dangerous, will get you moving.

That’s what the overwhelming fear is that freezes you in your seat: that you are somehow in danger from all of this stuff.

When you take control by using these steps you will see that you’re the one in charge, and that never-ending list of things to do can’t hurt you.

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post How to Face Feelings of Being Overwhelmed and Win appeared first on LA Yoga Magazine - Ayurveda & Health.

An Uncluttered Home Supports Wellness and Reduces Chaos

When your home is in chaos, your mind is in chaos.

When your mind is in chaos, your home will follow.

We spend our lives trying to find balance and reduce stress. We look at food, exercise, meditation, yoga, walks, vacations, and everything in between. Each of those things is a component of a person’s mental well-being, of course. But if you do all of that, and yet come home every day to a home that drains your energy, all of your hard work becomes undermined.

Our homes are the space that supports all of those other things.

It is impossible to maintain a healthy mental state in a cluttered home.

Depression and anxiety are increasing in prevalence throughout The United States. GAD (Generalized Anxiety Disorder) affects 6.8 million adults, or 3.1% of the U.S. population, yet only 43.2% are receiving treatment. Women are twice as likely to be affected as men. GAD often co-occurs with Major Depressive Disorders.

With so few affected adults actively treating their anxiety and depression, it’s important to identify other ways to reduce their vulnerability to those often-debilitating concerns.

Whether you live in a tiny efficiency (mine in college could have fit in my current bedroom), or a 5,000 square foot home, the space you live in affects your emotional state.

54% of Americans are overwhelmed by the amount of clutter they have, but 78% have no idea what to do with it.

Decluttering Coach Kate Evans

When you feel overwhelmed by your home, you may experience any or all of the following.

• Become less productive.
• Are more distractable.
• Have increased emotional vulnerability.
• Have reduced resources to cope with life.
• Struggle with decision-making.
• Feel shame over the state of your home.
• Judge yourself and fear the judgements of others.

All of these impact vital areas of life that we attach our self-perceptions to, including but not limited to the following.

• Productivity.
• Health.
• Finances.

So, let’s take a closer look at these areas, mental health, and clutter.

Productivity and an Uncluttered Home

People are more productive, as well as less irritable and less distracted in a clutter-free space.

We value productivity as evidence of our own value or worth. When you feel inefficient and scattered you feel “less-than”, don’t you? Less worthy, less worthwhile, even less lovable, than all of those other people you think have their act together better than you.

Americans spend an average total of 2.5 days a year looking for misplaced stuff.

When your home is in disarray, it naturally follows that you will struggle to find things. The time spent looking for something like your keys, glasses, or the remote control, let alone larger items, could be spent in something like self-care or time with loved ones.

Getting rid of clutter eliminates 40% of housework in the average home.

I’ve experienced this myself. When I decluttered my home the first time, it took me a while to realize how much time I had given myself. I was so surprised by this outcome that it was months before I stopped remarking on it after every meal clean-up. It’s pretty logical, though, isn’t it? The less stuff there is to clean or to work around, the less time it takes to care for it.

Health and an Uncluttered Home

People who sleep in cluttered rooms are more likely to have sleeping problems.

We require sleep, good sleep, to be the best version of ourselves we can be. With interrupted or insufficient sleep, we’re more likely to be irritable, and to struggle in decision-making.

Sleep deprivation affects your psychological state and mental health.

When you are already struggling with mental health concerns, lack of sleep will increase the struggle. Doing anything you can to assure good sleep can be vital to your health. Sleep is when your mind works to process information (during REM sleep) and when other systems slow down so that vulnerable ones can get more attention for healing.

When in cluttered spaces, people are more likely to make poor eating choices. Those with extremely cluttered homes are 77% more likely to be overweight. 

It will come as no surprise that obesity is on the rise in this country, as that fact has been in the media for decades. What most people don’t consider is how the state of your home might affect your eating choices.

If your kitchen is in chaos, you aren’t likely to want to cook in it. So, it becomes easier to eat frozen meals, fast food, or whatever Door Dash will bring you.

Weight issues coincide with mental health issues, low self-esteem, and higher incidences of self-criticism.

Finances and a Cluttered vs an Uncluttered Home

When we talk about clutter and mental health we have to talk about money, too. 78% of U.S. workers live paycheck to paycheck.

And yet… The average American spends $18,000 per year on non-essential items.

On the whole, Americans are in credit card debt above and beyond their means and income. The stress of finding ways to pay bills increases anxiety and depression. Interestingly enough, even the weight of wealth, and the social pressures that come with it, also lead to anxiety and depression. I see both scenarios in clients every day.

Americans collectively spend $2.7 billion dollars every year replacing the items they can’t find. 

That’s what happens with clutter. You can’t find it, so the easiest thing to do is to go out and buy another one. That’s how I ended up finding five rolls of packing tape during my own decluttering journey, even though I rarely mail packages.

But think about the financial pressures this could cause when it isn’t something as small as packing tape?

Heck, what if you can’t even find the bills you need to pay because of clutter (paper or digital)? Financial pressures lead to stress, which leads to increased vulnerability to mental illness.

What You Can Do

According to the Mayo Clinic, those who described their homes as being restful or talked about their beautiful outdoor spaces were less stressed and reported less sad feelings as the day went on.

In short: an uncluttered home reduces stress and sadness.

In addition to decluttering and organizing you do need to take care of yourself overall to reduce your vulnerability to mental health issues. This will also increase your resiliency during those stressful situations that lead to mental health concerns.

Ideas for self-care include the following.

• Work on a healthier sleep routine.
• Work toward healthier eating habits.
• Get more exercise.
• Spend more time outdoors.
• Put your phone down more often.
• Reduce your scheduled obligations.
• Plan fun events with loved ones.

However, doing all of that will only get you so far.

You need to have a calm and peaceful home environment to allow all of your self-care to truly take root and set you on a path to healing.

A decluttered home can lead to better focus, higher self-esteem, better relationships, lower risk of asthma and allergies, and improved lifestyle and well-being.

If you’re struggling to gain control over your own home or find yourself so overwhelmed you don’t know where to start, seeking the support of a professional like a therapist or coach, can help give you direction, while addressing the emotional causes of your clutter.

Decluttering Coach Kate Evans

Often my Decluttering Coaching clients are those who have been in therapy and feel like they’ve taken care of most of the big stuff, but have a cluttered home hanging over their head.

My Coaching clients are generally intelligent, educated women. Many of them, technically, have the skills to declutter and organize their homes. But the way they run their lives, and the chaos they live in makes it too hard to for them to make progress without coaching support.

Whether you use books, blogs, podcasts, YouTube videos, a coach, a therapist, or articles like this one to help you live a decluttered life, be gentle with yourself. Remember that we’re all struggling. Clutter is just a symptom, it does not define you.

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post Why Your Mental Health Depends on an Uncluttered Home appeared first on LA Yoga Magazine - Ayurveda & Health.

How A Decluttering Coach Helps You Make Essential Shifts in Your Space

If all you needed to create the home you’ve always wanted were a handful of inspirational ideas and organizational tips, you could get those from blogs, books, articles, Pinterest, Instagram, Facebook, etc.

However, if you haven’t been able to begin your decluttering process, maintain a decluttered and tidy home, maintain organizational systems, or keep up your momentum, then you need more than a handful of skills you read in a book.

What you need to understand in order to declutter.

• If you’re overwhelmed by your home there is no quick fix.
• If you don’t know where to start, you will never start.
• If you’re fearful of change, you will avoid changing.
• If you aren’t honest with yourself about your fears, you will stay stuck.

You can hire a decluttering expert to come into your home and power through five hours of decluttering everything in your home, which might give you a jump start on a few projects of your own. However, if you have not faced the real reasons why the clutter got there in the first place it will all be back again within a year.

That’s why you need a decluttering coach.

Regardless of the skills organizing and decluttering experts have in creating a beautiful and functional space, they are not psychologists. They are not trained to understand the human psyche. Their job is to create a space of beauty for you, and then it’s your job to live in and maintain that space.

Whether it’s one room, one closet or a five-bedroom house, if you are stuck, there is an emotional reason for it.

In Decluttering Coaching with me, you identify, face, and process the emotional reasons for your clutter and disorganization before creating solutions with new skills. This takes time and effort.

We live in a fast-food culture. We want fast fixes. We want instant gratification we want to snap our fingers and have it done now. We want a delivered to our door. We don’t want to have to put in the energy effort.

Difficult does not mean impossible.

We want the secret answer that will help us to skip over the hard parts. We want somebody to show us how to get what we want without facing our own internal crap.

It can be scary to start work with a coach. It can feel easier to hire someone to do the work for you. The problem is that the first part of the work, figuring out how you got here and how to not let it happen again, gets skipped.

My job is to help you to see yourself clearly so you can have a life and home that you love.

A life and home you deserve.

It’s true, it isn’t always fun. The internal work makes you sweat just as much as the physical work. But I promise that as you address all the things that keep you stuck, you will start to move your clutter, feel lighter and even have a little fun.

You may also cry. It’s okay, tears are healing. You will laugh at me, and you will laugh at yourself. You will have those fantastic “ah-ha!” moments, and those “I wish I had a V8!” moments (google 80’s V8 commercials).

What You Will Learn From a Decluttering Coach

• How to Honor yourself.
• How to Honor others.
• How to Work with a spouse who’s not on the same page as you.
• How to Let go of resentment.

Decluttering is not just about creating a Pinterest-worthy home.

Decluttering your home isn’t just about moving items around, or deciding what to donate, toss, or sell.

Decluttering is about facing all of the things you didn’t even know you needed to face inside yourself.

• How you show up in the world.
• How your relationships work.
• How you grew up.
• Who you want to become.

And of course, it is also about moving items around figuring out whether to donate, sell, or toss them, finding organizational systems for your decluttered space, and, heck, it can even be about creating that Pinterest-worthy home!

The reason you need a Decluttering Coach, is because this is hard to do by yourself.

It’s not that you can’t do it on your own, it’s that it’s so hard you might never do it without help.

Without help you will to the following.

Blame yourself and say “This is ridiculous! I ought to be able to do this. I’m X-years old for goodness sake. Shouldn’t I be able to do these things by now??”

• Struggle to make the connections between the clutter in your home and in your mind.
• See it all as a reflection of you and your worth, and that will keep you stuck.
• Struggle with trusting yourself to follow through.
• Struggle with accountability.
• Wonder why every system you try falls apart eventually.

However, with help you will experience the following.

• Have a gentle guide who will make those connections for you.
• Have somebody who believes in you even when you have a hard time believing in yourself.
• Have somebody holding you accountable.
• Have a psychologist and life coach to hold your emotional space safe.
• Have somebody normalizing the things that you think are so very weird or wrong about you or your home.
• Be able to face all of those difficult things and become a victor instead of a victim.
• Finally reach a place where you can use all those nifty tips and tricks that you read in those books and articles.

You can do this.

Giving yourself the gift of support means you are ready to choose yourself. You’re ready to create change, even if it terrifies you. When decluttering your home is the journey that you’re ready to take, I’ll be there to take it with you.

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post Why You Need A Decluttering Coach appeared first on LA Yoga Magazine - Ayurveda & Health.

How Decluttering Your Home Relates to Yoga

• Do you want to learn how yoga relates to decluttering?
• The yamas and niyamas of yoga philosophy can guide your decluttering journey.
• Yoga is a philosophy and a lifestyle that is a way of being in the world that creates harmony inside and out.

Our homes need the harmony of yoga! Yoga is the perfect partner to any decluttering process.

As a decluttering coach I help clients to find their authentic self and their authentic home space.

As a yoga teacher I have studied the philosophy of yoga and seen its connection to how we care for not only ourselves, but also our living spaces.

How Does Yoga Philosophy Relate to Decluttering?

The Eight Limbs of Yoga come from the Yoga Sutras of Patanjali, a text written around 400 BCE that acts as a guide to daily living. The 5 yamas and 5 niyamas are the first two of those eight limbs.

The 5 Yamas and the Art of Decluttering Your Home

Yamas: The yamas are considered the restraints or moral disciplines that guide us in interacting with the world around us. Here the yamas will focus on the physical world of your home space. The 5 Yamas are: Ahimsa (non-harming), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (right use of energy), Aparigraha (non-attachment). You’ll see how these relate to the yoga of decluttering.

1. Ahimsa (non-violence, non-harming) at Home

• Your home environment needs be as free from harm as your mind and body. If your home is cluttered, it likely causes you anxiety, which is harmful.
• It may also cause shame, which is even more harmful.

Giving yourself the gift of a home that creates a sense of peace and relief
is the cornerstone of the decluttering and organizing journey.

2. Satya (honesty, truthfulness) and the Yoga of Decluttering

• We are far too good at lying to ourselves about what we’re going to do and when.
• You say you’re going to get to that closet Saturday, and then something always manages to come up.
• You say you “just don’t have the time.”
• This is a lie. We all have the time for the things we prioritize.

To prioritize your home is to prioritize yourself.

There are many other lies you may tell yourself that keep you stuck like “I can’t”, “I’m just a slob”, “I’m not good at this sort of thing”, and so forth. You are a unique and wonderful individual who can make the time and face your truth to create a home of joy.

3. Asteya (non-stealing) in Our Homes

We steal from ourselves and others. Time, joy, hope, safety, and peace are just a few of the things we steal.

When your home is cluttered it takes longer to do everything,
therefore you are stealing time from yourself.

The same can be said for things like peace and joy.

• How peaceful have you ever felt when looking at a disorganized closet?
• How joyful are you when you’re trying to find something to wear in an overstuffed cabinet?
• In decluttering your home you are honoring yourself by giving to yourself instead of taking.

4. Brahmacharya (right use of energy)

• To be mindful and intentional in your own home is to decide how you want to spend your energy.
• Do you want to spend your energy being frustrated at the state of your home?
• Or would you like to spend your energy enjoying the space you have created for yourself, sharing it with friends and family?

It does take a lot of energy to tidy a cluttered home in the first place,
but it is a right use of energy focused on caring for yourself.

5. Aparigraha (non-attachment) and Decluttering

• You are allowed to release your attachment to the obligation to keep that butter dish your grandmother gave you, even though you already have one you like better.
• You are allowed to release the feelings of shame that hold you back.
• You are allowed to release your attachment to the material objects in your home, while still enjoying those you choose to keep.
• Attachment to things, feelings and beliefs is how a home becomes cluttered in the first place.

The 5 Niyamas and the Art of Decluttering Your Home

The Niyamas generally refer to the duties we have to ourselves, and how we show up in the world.

Here the niyamas will guide you in your relationship with your home. The 5 Niyamas are: Saucha (cleanliness), Santosha (contentment), Tapas (self-discipline), Svadhyaya (self-study), and Ishvara Pranidhana (surrender to something greater than ourselves).

1. Saucha (cleanliness, purity) and a Healthy Home

It may seem like a given that saucha is tightly linked to the decluttered home. In theory a decluttered home is clean, right? Only if you keep it that way!

Dust and grime block energy, and the decluttered home is far easier to care for because there is less to clean. Saucha also includes cleansing the energy of your home. Ridding your space of energy-clogging items, like broken or unused things, creates space beyond the physical to live and grow.

2. Santosha (contentment) and Feeling Comfortable at Home

I see self-sabotaging behaviors in my clients who do not believe they deserve to have a tidy home or happiness.

Allowing contentment is not always easy when you are accustomed to being discontented.

When you decide you are worthy of contentment you are free to release any expectations of perfection that block you from being satisfied with what you have.

Santosha allows you to relax in your home and be at peace with what is.

3. Tapas (self-discipline) and the Yoga of Decluttering

To maintain any habit requires discipline. To maintain a yoga practice requires self-discipline and to maintain a home you love requires self-discipline.

For example, instead of leaving the mail on the kitchen table every day and letting it pile up, make a new habit of going through the mail immediately and putting each item in a designated space takes commitment to consistency.

Once you declutter your home it will only stay that way when you attend to it.

You don’t have to be hyper-vigilant, but you do need to have systems in place that work for you and the willingness to have the self-discipline to use them.

4. Svadhyaya (self-study) at Home

• Your ability to learn is one of your greatest gifts.
• Learning about the world around you helps you sustain your relationships with the people around you: including friends, family members, and coworkers.
• The willingness to study yourself and have insight into yourself, creates your growth.
• If you block yourself from learning, you will stagnate at home.
• If you block yourself from personal insight and self-honesty, you will remain stuck.
• And you may not understand why you cannot motivate yourself to care for your home or to maintain the momentum when you do begin.

Take the time to look inside and out and learn something every day.

5. Ishvara Pranidhana (surrender to something greater)

There is a point at which all of the pushing and planning and preparing in the world won’t get the job done.

You live in a world full of wonder. Open yourself up to solutions by taking a deep breath and believing that what needs to happen in your home will happen. You are a part of that wonder.

• Manifest the home you want by creating a clear picture of that home.
• See the space you desire in your mind’s eye.
• Imagine the smells, sounds, and energy of the home of your dreams.
• Now let that picture become a reality by letting go of anxiety and expectations.

Living Yoga: Get Started Decluttering Your Home

• Begin your journey and take one small piece of this information.
• When you are ready for the next piece it will be there.

The beauty of yoga is that it builds upon itself naturally. Give yourself the gift of using these teachings that have been around for millennia as a guide for the life you deserve and a home you can live your life in with harmony and joy.

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post The Yoga of Decluttering Your Home appeared first on LA Yoga Magazine - Ayurveda & Health.

What Does it Mean to Declutter Your Holidays?

When you think of classic holiday images what comes to mind? Curling up by the fire with a loved one? Children joyfully opening long-awaited gifts? Steaming cups of hot cocoa? How about a small group of family and friends laughing together over a plentiful dinner?

Unfortunately, the reality has become images of angry crowds on Black Friday, frantic runs to the grocery store, and the chaos of holiday parties no one even wants to be at.

All of the holiday songs promise us a season filled with joy, peace and goodwill toward all. Instead, we have turned them into obligation-filled days of family gatherings and holiday parties that lead to frustration, guilt, anxiety, and exhaustion.

By decluttering your holidays, you can simplify them and bring back the joy and gratitude of the season. Take control with these tips to rediscover the joy of the season.

Carve Out Quality Time

With the craziness of the holidays, families find themselves running here, there, and everywhere together without ever actually spending time with each other.

As soon as you enter most traditional of holiday parties, the kids run down to the basement to play with their cousins, one group of people is gathered around the TV to watch football, and another group is torn between helping prepare the meal, making sure the kids in the basement aren’t getting into trouble or sitting down in front of the TV.

Your family unit deserves to have time prioritized to spend together.

Instead of getting lost in the chaos, intentionally declutter your holidays and plan for time alone with your spouse and your children to share holiday traditions with meaning.

Try one or two of these this weekend.

• Play board games instead of hiding in technology.
• Bake holiday treats together.
• Share hot cocoa personalized with marshmallows, whipped cream, and sprinkles.

Minimize to Maximize

Take it back to basics by choosing which people you want to spend your holidays with. Spending them with the people you’re afraid to disappoint feels like you don’t have control over your own experience. Purposefully giving yourself quiet time can make it much easier to face the noise and chaos of a traditional holiday gathering.

Minimize your holidays by planning a special night out to eat. My husband and I spend every Christmas Eve together, just the two of us, at a special holiday dinner a local Scottish restaurant every year. You can create your own new traditions that bring back those cozy holiday images of couples at a candle-lit dinner or a small group of friends sharing a cup of cheer.

Is there a restaurant your family loves to go to? Or a new place you’ve been waiting to try? Many restaurants offer special holiday meals, just be sure to make reservations ahead of time as you won’t be the only ones with this idea!

Learn to Say No

It’s okay to say “no” to any holiday parties you aren’t excited about, even family parties. You don’t have to go to every single event over November and December.

Attending every gathering out of a sense of obligation will fray your nerves. Running from one party to the next, putting on and taking off coats, boots, and mittens over and over, often in the same day, will leave you so exhausted you won’t be able to enjoy yourself. You know I’m right.

Write down which events sound fun or enjoyable, and which ones sound like they’ll drain what little energy you have left. Simply let the hosts of the events you won’t be attending know you aren’t available that day – you don’t even have to give an explanation!

Saying “no” is setting a healthy boundary that we hesitate to use out of fear of upsetting others. You might be surprised at how accepting people are of your “no.” If there are some who try to change your mind by playing on your guilt, that’s what tells you that you definitely made the right choice.

Skip it Altogether!

A trend that has been gaining momentum in recent years is that of traveling somewhere fun, special or unique for the holidays. I’ve even done it!

Thanksgiving 2018 I was with my husband in Cusco, Peru. We got Kentucky Fried Chicken (close enough to turkey), took it back to our hotel room, and ate sitting on the bed together. That is the most memorable, and cherished Thanksgiving I have ever had.

You don’t have to go that far, of course!

Whether you have children or not, you might choose to go somewhere within a reasonable drive, like a quaint little vacation town, or a big city. Or you might choose to fly to somewhere warm if you live in the north. You can change it up next year!

These are memories that will last. “Remember that year we went to…?” will become a common phrase in your home. Whether a cozy cabin in the woods, a quaint bed and breakfast, a bright city holiday, or a beach vacation you can create a unique holiday experience all your own.

Are You Ready to Declutter Your Holidays?

The old rules don’t apply any more. You get to take control and rid yourself of the frustration, guilt and anxiety of previous holidays. Regardless of whether you’re on your own, celebrating with a partner, or with children, you get to choose what your holidays look like. New traditions start today. So, if you’re ready to be done with the aggravation of obligatory holiday gatherings, it’s time to declutter your holidays!

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post Declutter Your Holidays to Bring Back the Joy of the Season appeared first on LA Yoga Magazine - Ayurveda & Health.

The Importance of Essential Oils for Body, Mind, Soul, and Space

Essential oils have powerful effects on our mind, body, soul, and space. Using essential oils can be an easy way to reduce the toxins in your home, and uplift the energy of all who reside there. As an integrative life coach, I base my view of people on the feng shui foundation of attending to the mental, emotional, physical, spiritual, and the home environment. The whole being.

Essential Oil Wisdom

As a yogi and general free-spirited gypsy kinda gal, I have lots of friends with lots of awesome skills in health and wellness that I incorporate into my work. One of these amazing people is Lindsay Luker, essential oils expert and owner of Good Leaf Life, an integrative wellness company. Having both a yoga and science background has made Lindsay my trusted go-to for all things oil-related. So, when I wanted to share some of the essential oil awesomeness that I’ve learned, it made sense to get some recipes and hints directly from Lindsay for your mind, body, soul, and space.

Essential Oils to Uplift the Mind

According to Lindsay, “When our minds feel like they’re trying to run away with us, we need all the help we can get to adjust that energy.”

• Uplifting and energetic: lemon, grapefruit, wild orange, lime, mandarin, and peppermint.
• Focus and concentration: lemon, rosemary, and spearmint.
• Rest and restore: lavender and cedarwood.
• Calm anxiety: frankincense, wild orange, and laurel leaf.

Any of these oils can be combined into a roller ball bottle and applied topically. Apply to pulse points (wrists, neck, eye of elbows, even bottom of feet) 1-4 times per day.

• 10 ml glass roller bottle
• 15-20 total drops of essential oils
• Fill with fractionated coconut oil
• OR diffuse 3-8 drops total

Use your third eye (6th chakra) intuition to lead you to the individual oils or combinations that meet the need of your mental state. That lavender and cedarwood combo is one of my favorites and is always in my bedstand drawer waiting for me.

Essential Oils for the Body

Lindsay shares the following wisdom, “The products we put in our bodies and onto our skin become a part of us. Moving toward a simpler, more natural system for your body will help ensure your overall health. Finding the right products for your face can be a lifelong search….especially as its needs change with more birthdays!”

• Lavender Oil: This floral oil is filled with anti-inflammatory components. Excellent for red, blotchy skin or puffy face, the relaxing aroma also decreases the inflammation found between you and your truest self.
• Tea Tree Oil: This is the mother of anti-everything! Antibacterial, antiviral, antifungal, anti-inflammatory. Tea Tree is a medicinal oil that is great for a deep cleansing during outbreaks and/or acne. Meanwhile, the fresh green aroma cleanses negative energy, especially from relationships. *Be careful if you have a pet who likes to give you kisses. This oil is not okay for them!
• Cedarwood Oil: This oil is filled with broad spectrum antibiotic activity and anti-inflammatory properties. It mixes beautifully with lavender after a really fun, late night with your buddies! Its earthy aroma reminds you that you are connected. You are loved. You are not alone in this wild world.
• Frankincense Oil: The king of oils, this rich resin-derived oil is known for cellular regeneration. Use frankincense oil to get rid of dead cells and support a healthy glow. The musky, yet sweet aroma also goes straight to the brain to calm anxiety induced by cyclical thinking.

How to use body oils

• Mix 1 drop in your palm with your favorite unscented face cleanser or facial moisturizer.
• Go about your routine as you normally would!
• You can even mix them depending on what you need on a particular day.

I spent years trying many different face products before settling on a set routine of a few targeted products. Now, by following Lindsay’s advice I’m upping my face game. My favorites are adding frankincense to my moisturizer, and using tea tree oil on cold sores.

Essential Oils to Soothe the Soul

When it comes to soulful use of essential oils, Lindsay says, “The simple use of essential oils can enhance your journey of spiritual exploration, too. Apply 1 drop of any of the following oils to your third eye (6th chakra) and/or your crown (7th chakra) during meditation.”

• Frankincense
• Sandalwood
• Myrrh
• Rose
• Roman chamomile

These can also be combined into a roller ball bottle and applied topically. Apply to pulse points (wrists, neck, eye of elbows, even bottom of feet) 1-4 times per day.

DIY Your Roller Ball Essential Oil Blend

• 10 ml glass roller bottle
• 15-20 total drops of essential oils
• Fill with fractionated coconut oil
• OR diffuse 3-8 drops total

I’ve always been drawn to sandalwood, but I was surprised when, with a recommendation from Lindsay, I discovered an affinity for roman chamomile in my diffuser recipes. The experience reminded me how important it is to continue to expand ourselves and try new things.

Essential Oils to Enhance Your Space

Your home is the nest in which you nourish and nurture loved ones, including yourself. Somewhere along the way we evolved to clean our homes with toxins… literally, poison.

The surfaces in our homes and the air you breathe might be doing as much harm to your body and mind after cleaning, and burning synthetically scented candles than if you left the dust and funk there.

Happily, step by step you can move toward a purely clean home in which you can live with peace in body and mind.

Essential Oil Based Household Cleaning Spray

Citrus oils contain d-limonene, an antiseptic, and it supports the white blood cells in your immune system for extra safeguard against germs. Meanwhile, the uplifting zesty citrus aromas cleanse negative mental energy and invigorate your mind!

• Lemon
• Wild Orange
• Lime
• Grapefruit
• Mandarin

What you will need to create your spray:

16 oz dark glass spray bottle (light can break down the compounds in oils and shorten their shelf life; plastic can be broken down by the oils and sprayed into your home’s air).

• A spoonful of white vinegar
• Distilled water
• 40 drops of essential oils

Liquid Hand Soap Antiseptic oils:

• Lemon
• Grapefruit
• Juniper berry
• Tea tree

Anti-infectious oils:

• Geranium
• Lavender
• Tea tree
• Ylang ylang

What you will need to make your soap:

• 8 oz dark glass bottle with pump
• Unscented castile soap
• 40-80 drops total of oils, depending on your liking.

We all know how important hand soap became to us in the past year so I had to add this is as an extra for you.

An important point Lindsay made to me when I began making my own cleaners was to stick to the ratios she has outlined here.

We can be prone to thinking more is better, however, as she explained to me, too much actually impedes the usefulness of the oils and the purpose of the solution.

Living a Toxin-Free Life

In my own journey I went from Neutrogena and Mary Kay, to Grown Alchemist and Sahara Rose, two paraben and sulfate-free, cruelty-free companies. I went from Formula 409, to Mrs. Meyers plant-derived products, to my own energizing lemon and mandarin oil cleaning spray. All of our journeys look different. I love knowing each of my own steps have gotten me closer to non-toxic living.

Homemade and all-natural products can be found in every room of my house now.

Try some of Lindsay’s recommendations and let your root chakra (1st chakra), with its grounding sense of safety, guide you to the solutions that are best for your own mind, body, soul, and space.

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post Essential Oils for Integrative Living appeared first on LA Yoga Magazine - Ayurveda & Health.

A Cluttered Home Equals A Cluttered Life

• You make to-do lists that don’t get done. You try everything you can think of from time blocking to meditation, but your life still feels chaotic.
• You start new workout routines and commit to clean eating, yet after two weeks you find your self sliding back into old habits.
• You try to get into cleaning routines, but they don’t stick. You feel overwhelmed by your home and don’t know how or where to start in regaining control.
• Why can’t you just get motivated and get it all done?
• Because when your life is cluttered it’s hard to find the motivation to declutter your home, and, yet, when your home is cluttered it’s hard to organize your life.

What’s the solution? Declutter your home and your life at the same time.

What I’ve Learned about the Importance of Decluttering Your Home

Through nearly 20 years of work in psychology as a therapist and life coach I have dedicated myself to empowering women to live their most authentic and joyful lives. Over time, I have seen the overwhelm women face day to day and knew there had to be something we were all missing. That’s when I developed Soulful Space, a life coaching system focused on integrating your mind, body, soul, and space to create that life you deserve.

Yes, I said “space.”

Mind, body, and soul are a great start, but I discovered the missing ingredient was the space we live and work in. Let’s face it, women tend to be the ones in most households doing the lion’s share of the housework. So, when our castles are in cluttered chaos it’s no wonder our minds are, too.

According to a Cornell University study from 2016, stress triggered by clutter may also trigger coping and avoidance strategies, like eating junk food, oversleeping or binge-watching Netflix. I teach women the difference between what is selfish and what is self-care. I, like so many others, was raised with messages that teach women to value the care of others over our own and now it is time for a change.

My Story: Declutter My House, Declutter My Life

I never ask anyone to do anything I wouldn’t be willing to do or haven’t already done myself. That includes integrating self-care and home-care. Let me tell you a little about myself to help explain.
I could give you the long version of my life story that starts with “I was born in 1974 to two alt-culture parents living on a small farm in eastern Michigan…” but that would get pretty long.

So, I’ll fast forward to the summer of 2017 when I woke up one morning and couldn’t stop crying. Seriously, it was frightening. The tears wouldn’t stop. What was happening to me!?

Within two hours I had restarted my own personal therapy. Within eight months I had begun yoga teacher training.

What happened that morning? I’ll never really know, other than the build-up of my own overwhelm and lack of self-care regardless of how together I looked to everyone else on the outside.

Therapy got me settled back in, yoga opened me up.

I had been practicing yoga for a decade at that point, but this was the first time I had been exposed to the philosophy of yoga; and it changed my life. I finally had that how-to guide for life that we’re all looking for and I ran with it.

I worked on myself, my boundaries and my self-care, getting one step closer to who I wanted to be with each new challenge.

Then, in February 2019 I found myself sitting at dinner with my husband (who is patiently supportive of all my decluttering and yoga shenanigans) and glared around at our kitchen with disgust.

“What is wrong with you?” asked my sweet redhead.

“I hate all this fucking shit!” I spat out.

Wise man that he is, he did not comment further.

A study out of Princeton University’s Neuroscience Institute found people were more productive, less irritable and less distracted in a clutter-free space.

Over the next three months I would touch about 90% of our belongings and decluttered about 35% of them out of the house.

With each decluttered and file-folded clothes drawer I felt lighter.

With each torn apart, decluttered and systematized closet I felt greater control.

Over those months I did a ton of research, too.

According to The National Association of Productivity and Organizing (NAPO), 80% of the things people keep when they “declutter” are never used.

I read about feng shui, and cleaning routines. I watched YouTube videos on decluttering, tidying, life and cleaning hacks, and mixed it up with cat videos.

At the end of those three months I stepped back from my new morning routine of dishes and tidying, and smiled. I now loved my kitchen. That was when it hit me:

Caring for your home is self-care.

What I Want for You

• I want you to know you are perfect just as you are.
• I want you to know you can have the life you want.
• I want you to know you can have the home you want.
• I want you to know you’re going to have to work for it.

In my own life, didn’t go from life-long slob to decluttering expert in one day. I didn’t go from lying to myself about how “fine” I am to really being fine in one day. I worked at it and so will you.

Like alcoholics, drug addicts and over-eaters, clutter addicts use their addiction to avoid reality, to keep other people and a world in which they’ve lost trust at a distance.

I want to empower you and teach you the value of decluttering your mind, body, and soul while supporting you in developing effective systems in your home, to take the chaos out of everyday life.

Through this integrative method, I address all areas to dissolve my clients’ barriers, find their truth, and create the home and life they have always wanted. If we only focused on one area, like nutrition, you might wonder why you’re still depressed. If we only focused on decluttering your home, you might wonder why you still don’t feel a sense of purpose in life.

An international retailer’s survey found that 31% of its customers were more satisfied after clearing out their closets than they were after sex. (New York Times)

You Can Do This!

Yes, you can do this. I’ll do it with you. You are not alone. You don’t have to prove how strong you are by refusing to ask for help.

By giving yourself the gift of taking care of your mental health, physical health, spiritual health, and home health all together, you will make your life so much easier!

According to research by the National Soap and Detergent Association, getting rid of clutter eliminates 40% of housework.

Step-by-step you can identify your goals, what gets in the way of those goals, and you can identify your solutions. You will feel more in control of your life, and therefore less anxious. You will feel more pride in yourself, and therefore less depressed.

What Do You Do Next to Declutter Your Home

Now it’s time to take action.

Start by writing down your goals for yourself. All of them.

Four categories of Goals:

1. Mind (thoughts, opinions, learning, etc.)
2. Body (physical health, whatever that means to you)
3. Soul (the things that feed your soul)
4. Space (your home, office, environment, etc).

Pick one goal and decide what has to happen first.

Do that. Once you’ve done that decide what comes next. Do that. Repeat.

Getting overwhelmed? That’s okay. It’s normal, actually. That’s also where I come in.

With my knowledge of decluttering and organization, health and wellness, yoga and yogic philosophy I help overwhelmed women just like you declutter their lives and homes to create the joyful lives they deserve.

So, I ask, are you ready for your joyful life?

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post Declutter Your Home to Declutter Your Life appeared first on LA Yoga Magazine - Ayurveda & Health.

Do you ever feel like your emotional reactions take control of you and you have no choice but to follow in their destructive path?

Don’t worry you’re not alone. Most of us experience difficulty with control when we’re vulnerable due to hunger, sleep deprivation, and a host of other lapses in self-care.

You can be in control during difficult times, but you’ll have to be willing to make some changes. We live in a fast-food culture and look for quick fixes that don’t always exist. It’s really the commitment to ourselves that makes the difference, and commitment is a long-term change.

If you’re ready to make some lifestyle changes to reduce stress, I will do something I rarely do, give you a guarantee. I’ll guarantee you’ll feel mood improvement if you follow the five steps I outline below.

That doesn’t mean for one day, that means slowly making changes in your life to create new habits. It’s a journey, but it’s a journey worth taking.

I know you’re going to love the life you are building!

1. Balanced, Regular Meals as one of the Lifestyle Changes to Reduce Stress

This is a tall order for many people in this time of boxed dinners, long work hours and multiple time-consuming obligations.
Your body is a machine. Would you expect your car to operate at its best with bad fuel or no fuel? No. Think of your body the same way.

Maybe you aren’t going to change all of your eating habits this week, but could you start with one change?
Do you need to start with one day or one meal and work your way up to more? Do you need to add a healthy food like a vegetable or a fruit before you can think about taking away your daily donut? Find a solution that makes sense to you.

Prioritize yourself by setting aside time for good food.

2. Exercise and Movement as a Lifestyle Change

Increasing movement in your life does not have to mean going to the gym every day. Just because your best friend or your sister works out every day does not mean that’s the plan that works best for you.

Set yourself up for success with lifestyle changes to reduce stress by knowing yourself. Are you most likely to take a walk or do some yoga in the morning, afternoon or evening? How long can you stay focused? Do you need to rotate your exercise so as not to get bored? Do you hate running and therefore will never follow through on a plan to train for a 5K?

Do not set yourself up for failure before you even begin. Be realistic and set small goals. You can always increase once your meet a goal or you become comfortable with your current plan.

Think outside the box for creative ways to get movement into your day.

3. Healthy Sleep Habits

When we sleep, we heal. Without proper sleep we slowly breakdown physically and mentally.

If you know you are someone who operates best with seven and a half hours of sleep, make that happen. It may mean you have to sacrifice something else like staying up late to finish watching that movie or reading the end of that chapter. Being rested and alert is worth it.

If getting the right amount of sleep makes it so that you can function better in your life, it needs to be prioritized. Keep in mind that different people’s bodies work differently, so the amount of sleep you need may be different from someone else.
Listen to your body and try not to make it fit into someone else’s mold.

4. Prescribed Medications

If you have prescriptions the assumption is that there is something in your body or mind that needs a little help so those prescriptions are important to continue. Be sure to communicate clearly with your physician about those medications so you know why you’re taking them.

It’s up to you to be informed about what goes into your body. If you are prescribed a medication but don’t really think it’s what you want or are frustrated with a doctor giving you yet another pill to take, you’ll be at risk of stopping that medication without a plan or intention. This is potentially dangerous depending on the medication.

You may also be prone to forgetting a medication you aren’t really fond of. If you are having a hard time coping with today, check to see if you took your medication, if you didn’t it may help to explain why you are having such difficulty.

Our minds and bodies are more connected than you might believe. Be kind to them both.

5. Reevaluating our Relationship with Alcohol and Illicit Drugs

You either looked at the heading of this section and said, “Yeah, duh,” or “Sure, but…”. Substances are a large part of our culture and are not bad unto themselves. It’s how we use them.

You may really enjoy a glass of wine or two at night. Can you go a week or two without it? Run the experiment and find out what your relationship with that nightcap really is.

It takes a lot more work to use healthier coping strategies and they are not as immediate often as a substance, but they will last a lot longer and help get rid of the core issue instead of avoiding it.

If you aren’t in control of your substance use, it’s in control of you.

Excess can create vulnerabilities to mental and physical disturbances. If you aren’t willing to set your substance of choice aside, consider what moderation would look like.

Give yourself a chance to be in control.

6. Take Down Time and Mental Health Breaks

If you see strength in powering through being tired or stressed, remember that it will eventually catch up with you. Our minds are like muscles. If you tense a muscle for too long without reprieve, it will eventually fail. Try holding your arm out in front of you all day with no option to put it down and see what happens.

If your mind is constantly on the go it never gets a chance to recover, which then makes it less capable of doing the work you need it to do.

Taking a day off and slowing down are signs of strength because they show you are willing to care for yourself, which is often much harder than focusing your attention on everything else.

When you care for your body, your mind will feel cared for, too. You will have greater control, greater strength, faster thinking, increased insight, more patience and so much more. All of this will increase your resiliency and reduce your stress. Isn’t that what we are all looking for?

It’s not easy to change or to make better choices for yourself if you are used to making less beneficial ones. Start out small and let yourself acknowledge each little victory until you notice that you really did manage to make those changes and are feeling stronger than ever.

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post Six Lifestyle Changes to Reduce Stress appeared first on LA Yoga Magazine - Ayurveda & Health.

Take Back Control and Declutter! Declutter Your Mind, Body, Soul, and Space

If you feel like you’ve lost motivation and spend your days reactively coping with overwhelming thoughts, it’s time to take back control and declutter your mind, body, soul, and space. 

Raise your hand if you ever feel like you’re sinking under the waves of anxiety and chaos.

You’re not alone. We all feel like that when we allow control over our own lives to slip away with the expectations of everyday existence.

You always have the option to be in control of these things, and I know you have it in you to face this.

However, it does take some willingness to work on yourself. Change doesn’t spring out of anywhere or get handed to us on a sustainable bamboo platter. So, are you ready to create change? Are you ready to make a commitment to yourself?

Let’s do this!

Mind, Body, Soul, and Space

That’s my tag line as a life coach – “Coaching to Declutter Your Mind, Body, Soul, and Space.” Why? Because in my personal and professional journeys as a woman, human, partner, psychologist, coach, and yoga teacher (to name a few of my roles) I figured out caring for your whole being is the only way to truly take control of your life.
When we have too many energy drainers pulling at us from every direction, it’s time to declutter more than your closet.

Mind

A cluttered mind is one that isn’t taking orders from you anymore. Thoughts dive and swoop about with no real direction, making you dizzy.

Your thoughts do not have to be in control of you. You get to be the one in charge.

That takes awareness of what your thoughts are and where they come from. Then it takes a willingness to change them.

Body

A cluttered body is one that has been ignored. The mind-body connection is real. When we ignore our physical health, it shows in all areas.

Nutrition, movement, sleep, hydration, taking prescribed medications or supplements regularly, and avoiding toxins like alcohol and drugs are the foundation of a healthy body.

Set yourself up for success. Create sustainable goals that are clear and concise. Don’t try to do what your neighbor is doing, do what works for your body.

You have the answers inside of you. But you have to quiet down the internal noise, listen, and trust.

Soul

A cluttered soul is one that isn’t being fed and is buried under layers of pain. Care for your inner being. Give yourself self-love, self-validation, and self-care. Use meditation, prayer, downtime, family time…whatever feeds your soul.

This is different for everyone. An introvert will need more quiet time with minimal sensory input. An extrovert will need time with other people. One person may love massages and another may hate being touched.
As I’ve already said, you have to listen to what you need.

Think about what comes to mind when you hear the phrase “feed your soul.” Not what you think you’re supposed to think, or what you imagine some yogi on a mountaintop would think.

What is it that your heart needs?

Space

A cluttered home is a red flag to warn you that your life is not in balance. There is a deep connection between caring for the space you live in and caring for yourself.

I found this out first hand when I went into a fit of decluttering and organizing in my own home a few years ago. At the beginning of that experience, I truly hated my kitchen and most of my home.

Then three months and a lot of work later I stood in my kitchen after having done my new morning routine of emptying the dishwasher and wiping down my sink and counters and smiled. I felt relaxed, happy, and proud.

Your home reflects how you feel and how you feel is reflected in your home. This is where you live your life. This is where you spend time with loved ones. It’s where you sleep and eat. How can you possibly have whole-being health without a healthy home?

You are your home and your home is you.

Taking Back Control

This is your life. Own it.

Revisit those four areas of life: Mind, Body, Soul, and Space. How will you take charge of each of them instead of feeling helpless in the face of change?

Declutter Your Mind

Decide how you are going to view things. Choose whether you will have a positive outlook or a negative one. This is in your control. Be intentional with your thoughts.

Action-forward thinking is a good place to start. “I am finishing this” instead of “I’m going to try to finish this” gives your brain the message that you’re already succeeding.

Let go of language that includes the word “should”, which implies expectations that have no basis in reality.

Give yourself permission to not shit-talk yourself inside your own head. Pain and fear, caused by that sort of thinking, are short-term motivators and long-term invalidators. Pleasure, like how you feel when you validate yourself, have empathy for yourself, and encourage yourself, is the long-term motivator.

Work on awareness of what you think and say and allow yourself to become more intentional with your words.

Body

Eat some veggies, drink some water, take some Ashwagandha, and get that booty moving!

What foods make you feel the best? Which ones leave you feeling bloated and gross? Eat more of the first category and less of the second category.

How much sleep do you need? Plan for that amount (not more or less) and create a routine around what time you will be going to bed at night and rising in the morning.

How much water are you drinking? I bet it isn’t enough. I find the majority of people are drinking about half of what they need.

The general rule is half of your body weight in ounces every day.

What kind of body movement do you like? Hot yoga? Yin yoga? Walking, running, swimming? Pilates, barre, or cardio kickboxing? Whatever your jam is, go get it.

Soul

Nourish your soul. You are the only one who knows what that means to you.

Take some time to sit with the question “What do I need?” Sit somewhere comfortable, close your eyes, place one hand on your heart (heart chakra for love and trust) and one on your forehead near the space between your brows (third eye chakra for intuition), and breathe.

Let the answers flow through you. Notice if you keep pushing them away because they aren’t what you want to hear or what you expected to hear. Notice when a thought feels like the tumbler in a safe lock falling into place.

Space

Take a look around your home. How does it make you feel? Open and free? Stuck and depressed? Anxious and chaotic? Peaceful and sleepy?

How do you want to feel?

Take each room one by one and identify how you want to feel in that room. Identify what is stopping you from feeling that way right now. What is draining your energy in your home instead of supporting you? Begin to create a plan to move toward your goals for each space.

Now, take action.

Live Honestly

To create these changes, you will need to be honest with yourself. Do not lie about what you need because it is different from what someone else is doing, or it’s inconvenient, or it feels too indulgent.

Give yourself permission to open up and listen to your mind, body, soul, and space. When you do, you will hear the answers.

Live the life you deserve.

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

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