Ever feel like your brain has 50 tabs open – and none of them are loading? If so, you’re not alone. For many women over 45, the demands of life—family, health, aging parents, shifting hormones, career transitions—can pile up in our minds and hearts, leaving us feeling scattered, stressed, and spiritually disconnected.
Mental and emotional clutter may not be visible, but it weighs you down just the same. If you’re tired of overthinking, emotional heaviness, and feeling stuck, it’s time to clear the clutter you can’t see—so you can finally feel free again. You declutter your closet – why not your mind?
The truth is, mental and emotional clutter can affect every part of our health—physically, mentally, emotionally, and spiritually. In this post, I’ll walk you through what mental and emotional clutter really is, how it impacts your body, and how to begin clearing space for peace, healing, and connection with God.
What Is Mental and Emotional Clutter?
Mental clutter is the mental noise and overload that keeps you from thinking clearly or resting well. It includes:
- Racing thoughts
- Constant multitasking
- Worrying about what hasn’t been done
- Overthinking decisions
- Mental fatigue
Emotional clutter is the unresolved stuff we carry in our hearts—old wounds, fear, guilt, bitterness, grief, or perfectionism. It often shows up as:
- Irritability or anxiety
- Emotional exhaustion
- Mood swings
- Trouble letting go or forgiving
- Feeling stuck spiritually or relationally
Here’s the key truth:
What you don’t release, your body stores. Unprocessed emotions don’t just stay in your mind—they get stored in your body, affecting your hormones, digestion, sleep, and overall wellness.
How Mental and Emotional Clutter Affects Physical Health
You might think, “It’s just stress—I’ll get over it.” But mental and emotional overload has very real physical consequences, especially as we age. It may be contributing to a lot of your physical symptoms.
Here’s how it impacts your body:
- Chronic stress raises cortisol, which disrupts sleep, causes belly fat, and throws your hormones out of balance.
- Negative emotions can trigger inflammation, headaches, muscle tension, and digestive issues.
- Mental fatigue leads to poor choices—like skipping workouts, eating sugar for energy, or disconnecting from God and other people.
- Emotional stress can suppress the immune system, making you more vulnerable to illness.
Even if you’re eating well and exercising, your body can stay in “survival mode” if you don’t deal with what’s cluttering your mind and heart.
What the Bible Says about Stillness
God knows we need stillness to heal. Scripture reminds us that peace doesn’t come from doing more—it comes from being still and trusting more. Here are two Bible verses that talk about being still.
“Be still and know that I am God.” – Psalm 46:10
“In quietness and trust is your strength.” – Isaiah 30:15
Spiritual stillness isn’t passive. It’s intentional. It’s an invitation to spend time with God and let Him clear the clutter we’ve been trying to carry alone.
3 Simple Ways to Start Decluttering Your Mind and Heart
Ready to let go of what’s weighing you down? Here are three simple practices to help you clear space for peace:
1️⃣ Brain Dump Journal
Take 5 minutes each morning or evening to write everything swirling in your mind—your to-dos, worries, thoughts, and prayers. Getting it out of your head and onto paper helps your brain relax and focus. I like to write a to-do list the night before. Plus, I love my journaling time – even if it’s only 5 minutes – so I can pour my heart out on what’s bothering me or how I’m feeling. And I also note things I’m thankful for.
2️⃣ Emotional Check-In
Ask yourself daily:
- What am I feeling right now?
- Where is this coming from?
- What does God say about this?
- Will worrying about it help? What is actually productive?
When you name and process your feelings, you create more awareness. You give them a place to land—and you open the door to healing. Example, if you’re feeling stressed, ask yourself, “What am I feeling?” It might be a sense of restless, anxiety, stomach pain, headache, or craving sugary food. Then you ask the next question – “Where is this coming from?” You realize you’re worried about the roof leaking or maybe your adult child has recently separated from a spouse. So it’s coming from a real place, something real has happened or you’re afraid it might happen. Then ask “What does God say about this?” One of my favorites is in Matthew 28:11 “Come to me, all you who are weary and burdened, and I will give you rest.”
Then I ask a final question – “Will worrying about it help in anyway? What is actually productive?” Worrying doesn’t help. It only causes more anxiety and can make your symptoms worse. Ever had a stomachache or headache after finding out some bad news? If so, you know what I mean. But calling in a professional roofer to inspect the house will help because let’s face it – most of us are not roofers. And the roofer can tell you exactly what is needed. Regarding your child, you can pray. And if your child wants to talk to you, you can listen. Or if your child wants professional help, and this is important, asks you for a recommendation, you can refer your child to a licensed professional counselor or a pastor who can help.
3️⃣ Spiritual Stillness
Spend 2–5 minutes each day in silence with God. No music. No phone. Just be still. Let your spirit settle.
Invite Him into the quiet. That’s where healing begins.
You Won’t Find Peace Until You Declutter What’s Stealing It
When we clear out what’s weighing us down—mentally and emotionally—we make room for the peace God wants to give us. It’s not about perfection. It’s about presence. And choosing to stop carrying what isn’t ours. God wants our bodies and minds to be healthy and well. And mental and emotional clutter are not promoting health.
If this message speaks to you, take the first step. Start small. One journal entry. One honest prayer. One moment of stillness. Calling a professional for help.
What kind of clutter are you ready to release this week? And what’s one small step you can do?
Leah Cheshire is a National Board Certified Health & Wellness Coach who helps women over 45 balance hormones, reduce sugar cravings, and regain energy through a holistic and faith-based, functional wellness strategy. She specializes in perimenopause, menopause, gut and autoimmune health, and sustainable lifestyle change. She’s also a retired speech-language pathologist and homeschooler, wife, and mother who loves to “nerd out” on all things health and wellness.
