That Hoarder: Overcome Compulsive Hoarding

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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.

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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.

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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.

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Podcast 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 Disorder
• Importance of Collaboration in Therapy
• Hands-On Support and In-Home Visits
• Exposure Therapy
• Patience, Empathy, and Understanding in Therapy
• Different Modes of Therapy (CBT, ACT, Person-Centred Therapy)
• Education and Support for Mental Health Professionals
• Minimal Education on Hoarding Disorder in Clinical Psychology Programs
• Building Expertise in Hoarding Disorder
• Seeking Supervision
• Need for an Eclectic Approach in Therapy
• Values Clarification, Problem Solving
• Challenges for Therapists
• Generalist vs. Specialist Counsellors
• Addressing Co-Occurring Mental Health Issues
• Impact of Hoarding on Other Mental Health Issues
• Preparedness of Therapists to Deal with Hoarding
• Effective Therapies (Exposure Therapy, Cognitive Techniques)
• Collaboration with Professional Organizers
• Building Trust with Clients
• Generalist 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 

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Podcast 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 goals
• Identifying the most effective tasks with limited time and energy
• Being objective and evaluating what can be done with available energy
• Avoiding busywork and focusing on tasks that push the needle
• Adjusting high standards and expectations to avoid disappointment
• Finding motivation in something you care slightly about
• Identifying and prioritising safety concerns
• Setting tiny, achievable goals to avoid feeling like a failure
• Using the hummingbird method to set yourself up for success
• Opting for tasks that require less emotional energy and decision-making
• Making tasks easier and setting up for success
• Incorporating comfort TV or music to make tasks more manageable
• Establishing a single daily task
• Seeking help to understand the reasons behind challenges
• Exploring available options for support and improvement
• Setting up a reward system without resorting to purchasing items
• Practicing gentleness and self-compassion
• Overcoming obstacles and taking small steps
• Recognising that small progress is still progress
• Implementing tasks that take only a few minutes to accomplish
• Understanding that self-care can involve both urging yourself to do things and allowing yourself to rest
• Consider 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

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Podcast 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 Busy
• Utilising small pockets of time for dehoarding
• Waiting for a call, boiling the kettle, or other short intervals
• Making a list of tasks for different time durations
• Focusing on small areas and celebrating small victories
• Seeing visible progress and maintaining motivation
• Productive procrastination and not making things worse
• Harnessing time spent on other useful tasks
• Saying no to new items and time commitments
• Gamifying decluttering and being consistent
• Setting daily goals for items to get rid of
• Seeking help from others with time-consuming tasks
• Tracking time to save time and prioritise
• Tracking time for analysis and identifying areas for saving time
• Using data to approach work about schedule changes
• Prioritising and understanding personal motivations for decluttering
• The importance of rest and downtime while working on decluttering
• Declutter 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 declutter
• Small victories help to spur further progress
• Making the most of odd bits of time.
• Commitments and requests you don’t want to do
• Consistency over time is more productive than sporadic bursts.
• Delegating tasks
• Rest and downtime are essential for mental and physical health. It's not about suffering, but finding balance.

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Podcast 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 Growth
• The importance of showing up for oneself
• Taking imperfect action
• The value of rest as a productive element
• Deprogramming the idea that rest must be earned
• Making friends with our future selves
• Small actions can make a big difference
• Replacing inner critic with inner wisdom
• Making tasks fun and easier
• Redefining Self-Care
• Redefining self-preservation
• Recognising and resisting marketing tactics and old narratives
• The impact of advertising targeting women and playing into insecurities
• Embracing Vulnerability and Self-Worth
• Rewriting the narrative of success
• Overcoming the fear of starting something before feeling completely ready
• Finding wisdom in people who are open about failures and the process of success
• Recognising self-worth without achieving goals or milestones
• Practicing self-compassion and acceptance
• Self-worth and embracing personal quirks
• Disparity between ideal productivity routines and reality
• Complexity of mental health issues, financial struggles, and relationships
• Unrealistic and patronising nature of one-size-fits-all approach to productivity
• Ddisconnect between privilege and reality
• Struggle 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.

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Episode 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 Impact
• Stigma and Misconceptions Surrounding Loneliness
• Two Layers of Loneliness: Normal Feeling vs. Deeper Sense of Loneliness
• Common Causes of Loneliness
• Overcoming the Fear of Rejection and Making New Friends
• Difficulties in Discussing Personal Struggles with Friends
• Importance of Creating Safe Spaces for Discussing Grief and Negative Emotions
• Combatting Shame and Overcoming Self-Judgment
• Steps to Combat Shame Associated with Hoarding Behaviour
• Impact of Societal Expectations on Emotional Expression
• Building Human Connections and Combatting Feelings of Shame Associated with Hoarding Behaviour
• Practical Steps to Build Human Connections and Combat Feelings of Shame Associated with Hoarding Behaviour
• Addressing Shame and Overcoming Self-Imposed Judgment Related to Hoarding
• Gradual Approach to Disclosing Hoarding in Relationships
• Practical Advice and Resources
• Purpose of Social Activities: Engaging in Activities to Reduce Pressure and Stress
• Building Relationships and Disclosing Hoarding: Choosing the Right Moment and Managing Expectations
• Taking a Gradual Approach to Disclosing Hoarding in Relationships
• Impact of Hoarding Symptoms on Loneliness
• Warning Signs of Loneliness and Isolation
• Mental and Physical Health Effects of Loneliness
• Seeking Harmful or Unhealthy Relationships Due to Loneliness
• The Contribution of Trauma, Grief, and Loss to Hoarding Behaviour and Loneliness
• Dual 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 needs
• Neglecting physical appearance
• Changes in sleep
• Loss of interest in activities
• Hopelessness or helplessness.
• Traumatic experiences can lead to hoarding and social isolation as a protective mechanism.
• People in healing choose carefully who to share with

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Today, 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 Hoarding
• Psychology inflexibility's role in hoarding behaviour
• Impact on life satisfaction
• Application to all humans, not just clinical pathologies
• Acceptance and Commitment Therapy (ACT) as a Model for Psychological Adaptability and Health
• The 6 core processes of psychological flexibility and inflexibility
• Acceptance vs. experiential avoidance
• Diffusion vs. cognitive fusion
• Flexible attention to the present moment vs. inflexible attention
• Self as context vs. attachment to conceptualised self
• Committed action vs. inactivity or impulsivity
• Hexaflex and its origin
• Changing Behaviours
• Trying new things, compromising, and risk-taking
• Change in one area affecting various aspects of life
• Techniques for Managing Panic Attacks
• Addressing panic attacks through curiosity and acceptance
• Healing experience of being understood and accepted
• Macro and Micro Perspectives
• Techniques such as meditation or mindfulness
• "Yes, And" Technique and Promoting Open-Mindedness
• Role in promoting compromise and open-mindedness
• Importance of considering alternatives with a curious and open mindHoarding, rigidity, and psychological inflexibility
• Experiential avoidance and rumination
• Inflexible actions
• Adapt to different situations while staying true to your values
• Taking action towards values, maintaining psychological flexibility.
• Practice observing your thoughts through thought listing
• Working on being less rigid, more flexible.
• Mediation in statistical analysis.
• Consider alternatives, embrace curiosity.
• Finding flexibility in perspective improves relationships
• Values 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 fusion
• ACT 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 contexts
• People 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 values
• Thought listing exercise to align with values.

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Hosted on Acast. See acast.com/privacy for more information.