Spring is a natural time for renewal. Tulip leaves are poking through the dirt here in my Colorado yard. These were gifts I planted for myself back in the fall when the days were cooler.   I’m excited to see them grow! Spring gives me an itch to clean up and tidy up in anticipation of warmer days. Have you gotten the urge to declutter the garage in preparation for more bike rides, or clean out the closets to find your summer clothes? From shaking out the rugs to detox diets, there are many ways to Spring Clean.

I encourage anyone with a spring cleaning itch to consider Spring Cleaning for Mental Health. What emotional baggage needs to be thrown out? What bad habits need the boot? What routines could be tidied up to award more time to health and wellness?

Weed out negative thoughts

Perhaps you are getting bogged down or stuck by your negative thoughts, self-judgment, self-doubt or rigid thinking. Remember that thoughts are not facts, nor are they your true self. Thoughts are like bubbles that can rise and then float away. We can observe them and choose whether to continue to think them or let them go. We can really struggle when we get stuck to these negative thoughts, can’t let them go, fight with them, or are unable to see them for what they really are – just thoughts. When a negative thought creeps in,  identify it as a thought (not as the truth); tell the thought it is not being helpful and toss it out.

Uproot bad habits

Spring is a good time to take an assessment of your habits – with food, alcohol, smoking or whatever else may be negatively affecting  your health. It can be easy to fall into bad habits around food in the cold months when we crave comfort. The good news is that summer  brings with it more opportunities to buy fresh, local fruits and vegetables.  However, you don’t need to  wait until then! I’ve recently made some changes to curb how I use my smartphone and social media. I recognized that the way I was interacting with social media and my phone was leaving me feeling tired, negative and anxious. Breaking bad habits is not easy, but the first step is to recognize that the habit is not serving your health and vitality.

Sow gratitude

Thinking about what we are grateful for is a simple life-affirming practice. Even when times are hard, especially when times are hard, naming what we are grateful for can shift our perspective. Remembering what we do have can be very powerful. Try a new ritual to include gratitude each day- such as making a gratitude list before bedtime, keeping a gratitude journal, being thankful before a meal, or voicing what you are grateful for to a friend or family member.

Cultivate mindfulness

Mindfulness is the practice of being aware of the present moment on purpose and without judgment. Being mindful is something we do naturally, but not usually for very long. By definition, if you are purposefully present in this moment, you are not ruminating about the past or worried about the future. I have found that I can experience the present moment more fully when my mind is not off somewhere else. There are many ways to learn more about mindfulness practice including books, CDs and meditation groups.

Claire is a Licensed Marriage and Family Therapist with a background in body-oriented psychotherapy.  Working for Anthem, she helps people find the right mental health treatment, and consults with employers around risk, safety and mental health issues.