That Hoarder: Overcome Compulsive Hoarding

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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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Subscribe to the podcast - https://www.overcomecompulsivehoarding.co.uk/subscribe

I take a look at the time-consuming nature of living in a hoard, including the impact of clutter on daily life. I cover the stress, procrastination, and decision fatigue that come with hoarding to shed light on the ways in which hoarding not only affects our living spaces but also consumes valuable time. Tune in for a candid conversation that challenges perceptions and offers a fresh perspective on the journey to overcome compulsive hoarding.

• Questioning time for tidying in a cluttered life.
• Gradual realisation about time consumption.
• Tidying takes time, hoarding takes longer.
• Organising the kitchen, decluttering, and categorising food items.
• Knowing where things are saves time.
• Reducing possessions saves time and effort.
• Hoarding makes cleaning harder and time-consuming.
• Rethink hoarding, liberate yourself, save future time.
• American society invented the concept of human failure.
• Organising saves time and reduces clutter.
• Having too much stuff makes cleaning difficult and time-consuming.
• The burden of hoarding and time wasted
• Reframing thoughts to improve decluttering.
• The concept of human failure was an American invention due to a capitalist society.
• The misconception of tidy people spending all their time cleaning and tidying.
• The realisation that living in hoarding is time-consuming due to the difficulties caused by clutter.
• The Impact of Hoarding on Daily Life
• The stress and time wasted in finding everyday items in a hoarded home.
• Decision-making process and procrastination caused by overwhelming clutter.
• Cleaning Challenges and Time Management
• The additional time required for cleaning and maintenance in a hoarded home.
• The difficulty of keeping a hoarded home clean compared to a neat and tidy home.
• The liberating aspect of dehoarding by freeing up time for the future.

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Today, I am joined by the insightful Paige Pritchard, a money coach and the owner of the Overcoming Overspending community. Together, we dig into the complexities of overspending, addressing its emotional roots and psychological impact on individuals' lives. Paige offers invaluable insights into understanding the deeper motivations behind spending habits and emphasises the need to reclaim control and satisfaction in life. We discuss practical strategies, such as the "urge jar" to create distance from impulsive buying and find fulfilment without overspending. Join us as we explore the psychological effects of spending habits and discover empowering approaches to overcome overspending.

• Overspending defined
• Impact of shopping on time, relationships, confidence.
• Men face stigma for impulse spending, too.
• Striving for perfection
• Products tied to identity and feelings
• Resist urge to splurge
• Anticipation brings more pleasure than actual events.
• Recognise brain's response
• Individual approach: abstainer vs moderator.
• YNAB for budget transparency.
• Budgeting software provides helpful transparency for planning.
• Impact of shopping on time, relationships, and financial confidence.
• Perfectionism and spending habits
• Consumerism links products to identities and emotions
• Delay impulse buying
• Baseline awareness of brain's response to threats
• No spend challenges
• Personal spending behaviour
• Signs of overspending
• Financial implications
• Time spent on shopping and acquiring
• Impact on relationships
• Financial self-confidence
• Impact on environment and clutter
• Understanding Motivations and Emotional Experiences Behind Spending 
• Aspirational spending
• Consumer culture
• Deeper motivations behind spending habits
• Impact of spending habits on psychological wellbeing
• Deeper reasons behind excessive spending
• Regaining a sense of control
• Escaping life
• Managing Impulse Buying
• Scarcity Spending
•  The "urge jar" as a tool
• Form a new habit loop
• Dopamine without spending money.
• Fear of missing out
• Managing Regret
• Decision Making
• Inevitability of emotions
• Implications of extreme approaches.
• Budgeting software
• Managing annual expenses
• Psychological perspective behind impulsive buying
• Creating distance before making a purchase.
• Impact of social media on contributing to overconsumption
• Downplaying shopping addiction.
• The seriousness of shopping addiction and its effect on people's lives, especially for women.

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Today with Dr Jan Eppingstall I explore the nuanced concept of insight in hoarding. From defining overvalued ideation to understanding the levels of insight, we unravel the challenges individuals face in recognising and addressing their hoarding behaviours. Through personal experiences, expert advice, and valuable research insights, this episode sheds light on personalised treatment approaches, effective communication strategies, and the importance of empathy and compassion. Get ready to gain a deeper understanding of hoarding disorder and discover practical ways to support individuals on their journey to overcoming compulsive hoarding.

• Insight into Hoarding
• Levels and Types of Insight
• Insight Variability Among Individuals
• Factors Influencing Insight (e.g. Comorbidity, Trauma, Life Experiences)
• Insight Study by Helena Drury and Colleagues
• Insight in Diagnosis of Hoarding Disorder
• Relationship Between Hoarding Severity, Self-Criticism, Shame, and Preservation of Self-Concept
• Overcoming Clutter Blindness
• Getting Rid of Things and Challenging Thoughts
• Taking Photographs of Living Spaces
• Vulnerability in Showing Spaces to Someone Else
• Exposing Oneself to Getting Rid of Things and Challenging Thoughts
• Identifying and Addressing Lack of Insight
• Anosognosia and Overvalued Ideation
• Reflecting Feelings and Thoughts
• The LEAP Technique for Support People, Coaches, and Therapists
• Understanding Hoarding Behaviour
• Motivations Behind Hoarding Tendencies
• Defensive Denial and Psychological Reactance
• Demographics and Characteristics of Hoarders in Research Settings and Community Services
• Neurocognitive Damage and Insight into Hoarding Behavior
• Communication and Approach in Supporting Hoarders
• Validating Concerns and Correcting Misunderstandings
• Empathetic and Compassionate Approach
• Using "Yes, And" Technique in Conversations
• Tailoring Therapy Approach for Hoarding Clients
• Treating things as an Experiment
• Importance of Curiosity and Playfulness in Therapy Approach
• Limitations of Manualised Treatments

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By acknowledging potential roadblocks ahead, we can prepare emotionally and practically for upcoming challenges and even get more efficient when we’re dehoarding. I talk about the importance of being proactive, realistic, creative and adaptable when facing obstacles, while also seeking professional support when needed. I look at the need for planning, prioritising, and breaking down tasks into smaller chunks to overcome difficulties. 

• Anticipating obstacles improves efficiency and motivation.
• Anticipating challenges leads to proactive decision-making.
• Anticipate obstacles, reflect, and evaluate for success.
• Stay open to possibilities, prepare for obstacles.
• Planning can overcome mental obstacles for success.
• Preparing for challenges in dehoarding process.
• Anticipate challenges and plan preventive measures.
• Allow yourself rest, plan ahead, ask for help.
• Anticipating obstacles while working. Subconscious problem-solving.
• Anticipating obstacles improves efficiency and reduces discouragement.
• Anticipating challenges improves decision-making, reduces panic.
• Being proactive is key.
• Planning to deal with nostalgic stuff eventually, while focusing on current tasks and building up decluttering skills.
• Anticipate and adapt to obstacles, focus on progress rather than completion. Reflection and objective evaluation are key.
• Stay open to possibilities, prepare with needed supplies, seek advice on overcoming obstacles from others.
• Address decision fatigue, burnout, and overwhelm to avoid stops and starts and make consistent progress.
• Prepare for challenges, gain confidence from past experiences.
• Anticipate and prevent burnout by pacing work, taking breaks.
• Take days off even if it feels wrong. Plan ahead and seek help.
• Tip for calming mind
• Importance of Anticipating Obstacles
• Benefits of problem-solving and emotional preparedness
• Improving efficiency and momentum in the decluttering process
• Assisting in planning, prioritising, and decision-making
• Overcoming Challenges
• Difficulty of anticipating obstacles, particularly for novices
• Leveraging experience to anticipate and surmount obstacles
• Adaptability, creativity, and flexibility in addressing anticipated obstacles
• The value of trust, resourcefulness, and forward planning
• Nostalgic items as potential distractions and triggers
• The importance of realistic goal setting and objective evaluation
• Anticipating Logistical Challenges
• Ensuring necessary supplies are available
• Learning from others' experiences with obstacles and their solutions
• Importance of planning, breaking down tasks, and consistent progress

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Today I delve into my experiences of overcoming avoidant behaviours when it comes to decluttering. I share how the Hummingbird Method has been instrumental in breaking down the fear and anxiety associated with tackling daunting hoarded areas.

Join me as I explore the power of gentle, gradual progress and the freedom that comes from challenging rigid beliefs and behaviours. 

• New method for managing tasks: hummingbird method.
• Overcoming fears
• Use the hummingbird method to beat procrastination.
• Versatile method adaptable for different tasks and problems.
• Challenging rigid beliefs to overcome hoarding habits.
• Experiment, try new things, open new doors.
• Gentle approach to tasks.
• Change is necessary for progress.
• Trying new things, starting small.
• Understanding the Difficulties of Letting Go
• The fear and difficulty involved in letting go of hoarded items
• The sense of freedom and positive change that can result from letting go
• Exploring hummingbirding
• Overcoming inflexible behavior and thinking through the hummingbird method
• The daunting piles were not as intimidating as imagined
• Challenging limiting rules and stepping into avoided areas to confront tasks
• Embracing a New Approach
• Encouragement to experiment and try new ways of approaching difficult tasks
• Starting with small steps, such as opening the cellar door
• The passive nature of the "Hummingbird method" in breaking down avoidance barriers
• Comparison to a kitten gradually expanding boundaries to become more comfortable
• Applying the Hummingbird Method
• Using the method to tackle fears and avoidance behaviours
• Gradually familiarising yourself with daunting tasks or situations
• Illustrative examples of avoiding tasks and gradually confronting them
• Comparing the method to a child overcoming a fear of balloons at a party
• The importance of flexibility and openness in challenging rigid beliefs and behaviours
• One tool in a range of strategies
• Recognising that there is no one-size-fits-all solution for overcoming hoarding and avoidance behaviours

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In today's episode, I delve into the emotional impact of emergency dehoarding. Over the last few weeks, I've faced the daunting task of decluttering my home in preparation for an impending electrical testing. I explore the rollercoaster of emotions, from terror and shame to motivation and determination, as I grapple with the challenges of addressing my hoarding situation. Join me as I uncover the journey of navigating through the paralysis and panic to making progress, all while acknowledging the emotional and physical toll of the process.

Stay tuned for practical insights, personal revelations, and a determined commitment to moving forward and not slipping back.

• Overcoming fear and making progress step-by-step.
• Planned time off and charity donation preparation.
• Anticipated shame, ensuring access, fluctuating emotions.
• Continual progress and proactive cleanup mindset.
• Therapist support pivotal.
• Overcoming challenges with tools and focus.
• Cannot sustain that intensity, but need to keep moving.
• Making rooms accessible.
• Overcoming challenges one step at a time, managing panic and making progress amid fear.
• Took time off, arranged charity collection.
• Struggling with hoarding shame, balancing pragmatism and terror.
• Focus on forward movement and addressing small tasks promptly.
• Realising the value of decluttering and talking to therapist.
• Facing challenges, equipped with tools and deadline.
• Unable to sustain pace, seeking balance and progress.
• Despite challenges, maintaining progress is beneficial in the long run.
• The emotional impact of emergency dehoarding
• Paralysis and panic when faced with the task of dehoarding the house
• Overcoming initial resistance and taking gradual action to prepare for impending electrical testing
• Managing emotions of terror, shame, and exhaustion during the process
• Finding motivation in focusing on progress and benefits of a cleaner home
• Coping with difficult tasks by reminding myself that it all had to be done
• Creating a loose daily plan to guide efforts
• Booking a charity collection for excess belongings providing practical assistance and motivation
• Acknowledging the imperfect nature of the donation process but recognising its necessity
• The role of support from a therapist and knowledge gained from a podcast about hoarding in managing the process
• Developing a "toolbox" of knowledge and strategies through podcast, interviews, research, and listener stories
• The benefits of having a deadline to stay focused and make progress in the hoarding situation
• Reflecting on the improved hoarding situation and the emotional and physical toll of the process
• Acknowledging the progress made and the determination to continue moving forward and not slip back
• Making a conscious effort to avoid reverting to old habits, aiming to maintain balance and not let up on efforts to overcome compulsive hoarding

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After a year where my subverted phrase of the year was "it'll do", I talk about how I'm hoping to continue shedding perfectionism and learn to be more resourceful and adaptable. Tune in to hear all about it.

• 2023 phrase "it will do" calms my perfectionist anxiety
• Striving for tidiness, resisting hoarding tendencies
• Retiring items when its purpose has been fulfilled
• Embracing "it'll do" mentality for 2023 led to less stress and overthinking, allowing for more focus on important things.
• Hoarders struggle with using what they have, but I'm seeking to become more adaptable and resourceful.
• Facing challenges in decluttering, balancing desire for tidiness and fear of letting go.
• Desire to reduce waste, finding satisfaction in finishing products.
• Examples of how "it'll do" helped me make decisions and reduce stress.
• Introduction of the new phrase for 2024, "make do," which emphasises resourcefulness and adaptability.
• The influence of financial awareness in choosing the new phrase.
• Desire to engage more with possessions.
• Exploring the contradiction in hoarders' tendencies to find multiple uses for items to justify keeping them but not being resourceful in other ways.
• The impact of perfectionism on the desire for the "perfect" item and the challenge to accept what is adequate.
• The potential risk of using "make do" as an excuse to keep everything and the need for balance.
• The acknowledgement of challenges in embracing "make do" and the importance of trusting the process.
• Finding pleasure in finishing and using up items as a result of a shift in perspective.
• Personal examples of feeling a sense of achievement in using items fully.
• Comparing the emotional attachment to well-used items versus unused items.
• The aim of "make do" to encourage thoughtful use of possessions and sustainable engagement with them.

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