Reduce “messy house” anxiety with my home cleaning schedule [+ Free PDF]

I don’t know about you but I get really anxious when my house is a mess. My mind starts spinning a bit out of control and I become too overwhelmed to do anything productive at home. All I can think about is how messy my house is but I’m too overwhelmed by the mess to actually find a place to start cleaning. A part of controlling autoimmune diseases is controlling the stress and anxiety in your life. When your mind becomes stressed so does you body and when your body is stressed it releases all sorts of hormones that will mess with your health.  

The best way I have found to keeping my home clean and organized (and my stress level down) is to schedule out a routine. I have a daily cleaning schedule for rooms that get used the most and then I have a day specific chore every day of the week. 

This is my cleaning routine as of today. As you can tell, the kitchen is cleaned daily and that’s because it gets demolished daily. Don’t ask me how. It just happens. Haha!

I made a simple pdf printout for you to use to start scheduling a cleaning routine for your home. Just fill it out and stick it on your fridge! You’ll probably rework  your routine 1,000,000 times and don’t fret if you slack off a few days. The world will keep spinning if your mirrors don’t get cleaned one week. Remember, this is suppose to reduce your stress and anxiety not make it worse!

>>>>>>Click here to start download<<<<<

Have any tips to share about reducing “messy house” anxiety? Share it with us in the comment section below!

 

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A No Fuss Guided Meditation Script for Anxiety

Not many people in my personal life know this about me but I am formally trained in guided meditation. On the flip side, many people know that I suffer from anxiety{like so many Americans}. It had unknowingly crept up on me over the years and become more severe as I took on more responsibility in my life. During college it manifested as test anxiety and I would routinely become anxious before and during exams, sometimes having a full blown anxiety attack. But now, it’s much more subtle. It generally comes to me as I try to fall asleep; As I try to quiet my mind, it just seems to want to keep going full steam ahead. Actually, it’s what happened tonight. It’s currently 1am as I write this. My mind didn’t feel like cooperating even though I am oh-so-exhausted.

Lying awake reminded me of a mediation script I wrote up a long time ago for my husband when he was dealing with stress related chest pains. He is a former Marine and doesn’t like “hippy stuff”, as he calls it, so I wrote a script didn’t involve anything that was too out there. I essentially wrote a no fuss mediation script. I used this exact same script during the high stress periods in my life, primarily while attending college and taking those, not so easy, engineering courses.GreenHouseGardening

Pick a quiet spot, I prefer a mildly sunny spot on a nice patch of grass, preferably overlooking the ocean, but I can understand if those places aren’t as readily available as they are here in Southern California. A quiet spot in your house will do.

Please remember that there is no right or wrong way to mediate. Whatever works for you is the right way. I would recommend reading this through a few times to get familiar with it. Try to read is slowly and calmly. Even better, have a buddy with a slow calming voice read it to you. Also, try not to fall asleep{unless that’s what you are aiming for}. I’ve totally fallen asleep, sitting on a chair, guiding a group through a session once. Oops.

Meditation takes practice. Don’t be frustrated if you can’t get to the relaxing place in your mind the first few times. Additionally, make this script as long as you need it to be. There are pauses throughout the script to allow for this.

Enjoy.

a-no-fuss-guided-mediation-for-anxiety-1Guided Meditation Script


During this breathing meditation, you will focus on your breath. This will calm your mind and relax your body.

There is no right or wrong way to meditate. Whatever you experience during this breathing meditation is right for you. Donโ€™t try to make anything happen, just observe.

Begin by finding a comfortable position, but one in which you will not fall asleep. Sitting on the floor with your legs crossed is a good position to try. Loosen any tight clothing.

Close your eyes or focus on one spot in the room. Which ever is most comfortable for you.

Roll your shoulders slowly forward and then slowly back.

Lean your head from side to side, lowering your left ear toward your left shoulder, and then your right ear toward your right shoulder.

Relax your muscles.

Allow your body to continue to relax as you meditate.

Observe your breathing. Notice how your breath flows in and out. Make no effort to change your breathing in any way, simply notice how your body breathes. Your body knows how much air it needs.

Sit quietly, feel your breath flowing gently in and out of your body.

When your attention wanders, as it will, just focus back again on your breathing.

Notice any stray thoughts, but donโ€™t dwell on them. Simply let the thoughts pass.

See how your breath continues to flow…deeply…calmly.

Notice the stages of a complete breath…from the in breath…to the pause that follows…the exhale…and the pause before taking another breath…

See the slight breaks between each breath.

As thoughts intrude, allow them to pass, and return your attention to your breathing.

(Pause)

See the air inside your body after you inhale, filling your body gently.

Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.

Feel your chest and stomach gently rise and fall with each breath.

Now as you inhale, count silently…one

As you exhale, count…one

Wait for the next breath, and count again… one

Exhale…one

Inhale…one

Exhale…one

Continue to count each inhalation and exhalation as “one.”

(Pause)

Notice now how your body feels.

See how calm and gentle your breathing is, and how relaxed your body feels.

Now it is time to gently reawaken your body and mind.

Keeping your eyes closed, notice the sounds around you. Feel the floor beneath you. Feel your clothes against your body.

Wiggle your fingers and toes.

Shrug your shoulders.

Open your eyes, and remain sitting for a few moments longer.

Straighten out your legs, and stretch your arms and legs gently.

Sit for a few moments more, enjoying how relaxed you feel, and experiencing your body reawaken and your mind returning to its usual level of alertness.

Slowly return to a standing position, and continue with the rest of your day.


I hoped that helped! Please let me know if you have any questions.

Do you use mediation for anxiety? Where is you favorite place to meditate? This is mine, it’s a spot within walking distance of my house. I. Love. it. home

Let me know where your favorite spot is in the comment section below!

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