The Surprising Link Between Your Home Environment and Anxiety: Insights from Neuropsychology & How to Create Calm
Your Home Environment And Anxiety: An Intimate Connection
Welcome back.
I know that this weeks journal entry will speak to many of us, not just us ladies experiencing perimenopause (which i am, and what inspires a good part of the content of my journal entries) but every human being and, if our pets could speak as well, they'd raise their paws and shout 'me too'.
Many of us seek refuge in our homes; after a long day at work whether it is working from home or going to an office or a co-working space, we expect these spaces we retreat to, to be sanctuaries from the demands of the outside world.
But have you ever experienced a persistent undercurrent of anxiety or unease within your own living space?
If you have, you are definitely not alone, and research offers compelling answers as to why.
The connection between our physical surroundings and our mental state is not just anecdotal; it is a growing field of evidence-based research encompassing environmental psychology and principles of neuroarchitecture.
Our brains are wired to respond to our environment (and the brain hasn't evolved a lot since the time of our ancestors on the savannah), and the design and condition of our homes can influence our stress levels, cognitive function and overall sense of well-being.
One of the old practictioners of architecture and thought leaders of their time, Juhani Pallasmaa, who inspired my foray into inclusive design and now neuropsychology for interor design, said
"Architecture is the art of reconciliation between ourselves and the world, and this mediation takes place through the senses."
- Juhani Pallasmaa
This simply tells us that how we experience space is mostly based on our senses.
The way our homes look, feel, sound and even smell is a constant stream of input that our nervous system interprets. This connection between our inner world and the outside environment is very important for our well-being. If this connection feels off, the resulting effect is most often unexplained feelings of unease and anxiety.
We are going to explore how the environment of your home can be inadvertently triggering your brain's stress response, and discuss the strategies that can be implemented to mitigate these effects.
Cognitive Load and Environmental Clutter
From the lens of neuropsychology, visual clutter is more than just aesthetically displeasing; it is detrimental to cognitive function. It significantly increases cognitive load – the amount of mental effort required to process information in our surroundings.
Every out-of-place item, stack of papers, or disorganised surface competes for your brain's limited attention resources. This constant, low-level demand stops your brain from entering a relaxed state (like engaging the Default Mode Network, which is crucial for rest and reflection), and contributes to feelings of overwhelm and persistent anxiety.
It pretty much signals 'unfinished business' to your subconscious, keeping you subtly on edge.
Sensory Processing: Lighting, Noise, and Texture
Our sensory systems are always busy interpreting the signals around us.
Lighting: If the lighting is not quite right, it can mess with our circadian rhythms and mood. If you find that harsh, cool-toned artificial light, especially in the evenings, is affecting your sleep, it might be worth considering a change. This is because cool toned lighting in the evening mimics daylight. Our brain interpretes this as its cue to keep us alert and active, supressing melatonin production that is required to work in tandem with the sleep pressure (Adenosine) that has built up in our brain to make falling asleep at night easy and quick.
This inability to fall asleep is a common phenomenon and that is unfortunate because once we understand the science of sleep, we will find that our sleep quality will become greatly improved and by extension, our waking hours as well. I have a podcast episode on sleep. You can listen to it here.
Another important part of this equation is not getting enough natural light, which can make us feel tired or depressed (related to SAD principles - Seasonal Affective Disorder. Read about it here).
Noise can have a similar effect. Unpredictable or intrusive sounds can make us feel stressed. Even low-level noise pollution can make it hard to concentrate and relax.
Texture and materials: This element is often easy to overlook, but the feel of a space can make a big difference. If there exists a lack of comfortable textures or too many cold, hard surfaces, it can subtly communicate a lack of comfort or safety.
Spatial Perception, Flow, and Control
The way we move through our space and how we feel there is known as Proprioception and Spatial Navigation (our sense of where we are and how we get around).
This has a big effect on how easy or hard we find it to be in our homes and feel at ease within them. If you are struggling with awkward layouts that make it hard to move around, uncomfortable furniture, scratchy fabrics, too many hard edges, or if your space feels a bit disorganised, it can lead to some pretty frustrating feelings.
I know we are all familiar with that feeling when you can't seem to find what you're looking for or being unable get comfortable easily. That's a sign that your environment isn't giving you the support you need.
The Need for Restorative Environments & Biophilia
When we look into the science of creating environments that help us unwind, there are some really special qualities that make us feel so much more at ease.
These often include elements that connect us to nature (this is called biophilia). So, if your home doesn't have any of these natural elements like plants, natural light, views of greenery, or natural materials (like wood and stone, among others), it might be missing out on some great opportunities to reduce stress.
The good news is, even if you can't be outside enjoying nature, there are other ways to bring its benefits into your home. According to Attention Restoration Theory, viewing natural scenes in pictures or photos, or even just thinking about them, can help replenish our mental resources and make us feel calmer and more focused.
There is a meditative visualisation practice that i love because it leverages the way the human brain associates imagery with reality. His favourite quote is this 'where attention goes, energy flows', so if our attention is forced to stay fixed on low grade stress triggers, can you guess where your energy goes?
Shifting Your Environment: Foundational Strategies for a Calmer Home
Now that we have a good understanding of how environmental triggers play an intimate and unavoidable role in our metal health and wellbeing, understanding these connections will empower us to make intentional changes.
You don't need to go on a huge home renovation to create a space that's good for your mental well-being. The goal here is to create a space that is not only aesthetically pleasing but also feels good, and which supports your mental and emotional health every single day.
Here are some simple, research-backed tips to get you started:
Reduce Cognitive Load Systematically:
It's time to tackle that clutter!
Not only does it make your space look less attractive, but it can also make it harder to find things.
Begin with one area (like a kitchen counter or a shelf in your bedroom). Then, you can introduce simple organisational systems, like having a place for everything, to make it easier for you to find things and keep your space tidy. The end goal is to create a space that is both visually clear and easy to use.
1. Optimise Sensory Inputs:
2. Enhance Flow and Functionality:
Evaluate the layout of your rooms. Can movement be made easier? Does the furniture serve its purpose of comfort and function?
Define zones for activities (work, rest, eating) to create clear mental boundaries.
3. Integrate Restorative Elements (Biophilia):
Introduce plants, ensure access to views of nature if possible, use natural materials, or display nature-inspired art.
These elements provide subconscious cues of safety and restoration.
4. Cultivate Environmental Awareness:
Practice noticing how different areas of your home make you feel.
Does a particular room feel energising or draining? This interoceptive awareness is key to making targeted adjustments and improvements in your home.
Taking the Next Step Towards a Truly Supportive Home
We all know how important it is to feel at home, and these foundational principles can make a really positive difference to how you feel. It is so important to understand the deep connection between the space you live in and your own personal nervous system.
And the great news is that by taking care of your environment, you can start to make your home your very own sanctuary.
But you might be wondering how to apply these insights more deeply and systematically across your entire living space. Maybe you've got a few things you think could be better, but you're not sure where to start or how to make those changes.
If you are ready for a structured, comprehensive approach to transform your home environment based on these principles, I invite you to explore a dedicated resource I have developed:
"A Room-by-Room Checklist to Identify and Eliminate Anxiety Triggers in Your Home."
This premium guide is different from other advice out there because it offers:
A detailed downloadable checklist: You will be able to evaluate each room systematically, based on environmental psychology and sensory processing.
Neuro-Informed Trigger Identification: You will be able to pinpoint the specific things in your environment that might be causing stress, whether it's to do with cognitive load, sensory input, spatial factors, or restorative potential.
Evidence-Based Actionable Solutions: I will help you to implement these solutions in a way that's right for you. I provide you with practical, targeted strategies to modify your environment effectively.
Personalised Guidance Framework: I will help you understand your checklist results and work out which changes will have the biggest impact on your well-being.
This is a chance for you to go from understanding why to really getting to grips with the how – by making your home a place where you can really relax and feel at ease.
Are you ready to leverage the power of your environment to support your mental health?
There are two ways we can make this happen. Click here to purchase the guide or join my community to gain access to this and other guides, as well as a growing commuity of people dedicated to enhancing their homes for cognitive wellbeing. You will also have access to deep dives, long form educational videos and much more to come in the future.
Begin today by implementing just one small change informed by these principles. Observe its effect.
The journey to a more restorative home environment starts with a single, intentional step.
FAQs: 5 Simple Interior Design Tweaks for Instant Stress Relief: Backed by Science
Q1: Is there real scientific backing for the idea that my home environment affects my anxiety levels?
Absolutely. Fields like Environmental Psychology and Neuroarchitecture specifically study how physical surroundings impact our brains, behaviour, and well-being. Research shows that factors like clutter, lighting, noise levels, and access to nature directly influence our nervous system, stress hormone levels (like cortisol), and cognitive function, thereby impacting feelings of anxiety or calm.
Q2: How can physical things like clutter or lighting actually impact my anxiety, which feels more mental or emotional?
Our brains constantly process information from our surroundings through our senses. Environmental stressors – like visual chaos (clutter increasing cognitive load) or harsh lighting (disrupting sensory processing and circadian rhythms) – can trigger the body's physiological stress response. It's an interconnected system; the external environment sends signals that the brain interprets, leading to internal emotional and physiological changes, including anxiety.
Q3: What are usually the most significant anxiety triggers found in a typical home environment?
While individual sensitivities vary, common high-impact triggers often include excessive clutter (due to the high cognitive load it imposes) and poor lighting (affecting mood, sleep cycles, and visual comfort). Lack of organisation leading to functional difficulties and insufficient exposure to natural elements (biophilia) are also frequent contributors to environmental stress.
Q4: Do I need to undertake expensive renovations or hire a designer to make my home less anxiety-inducing?
Not necessarily. While professional design can be beneficial, significant improvements often come from mindful, low-cost changes. Strategies like strategic decluttering, rearranging furniture to improve flow, optimising existing natural light, using lamps effectively, introducing plants, and establishing simple organisational systems can make a substantial difference without requiring a large budget. Awareness and intention are key.
Q5: If I start making these changes, how quickly can I expect to feel a difference in my anxiety levels?
You might notice small shifts quite quickly. For example, clearing a chronically cluttered surface can bring an immediate sense of visual relief and reduced cognitive load. However, creating a fundamentally more restorative environment is often a cumulative process. Consistent, small adjustments tend to build upon each other, leading to more sustained feelings of calm over time. Be patient and observant of subtle changes.
Q6: My home is generally tidy and clean, but I still feel on edge here. What else could be contributing?
Anxiety triggers go beyond obvious mess. Consider subtler factors: Is the quality of light adequate, or is it too harsh/dim/cool-toned? Is there a lack of comfortable textures or natural elements? Does the layout impede easy movement or functionality? Are there underlying sensory sensitivities to noise, specific colours, or even smells? Sometimes, a space can be technically "tidy" but still lack the elements needed for psychological comfort and restoration.
Q7: What can I do if I rent my home or live with others who have different habits or preferences?
Focus on the areas and elements you can control. This often includes your personal spaces like your bedroom or desk area. Implement changes there first. You can also introduce portable elements like specific lamps, plants, textiles (blankets, cushions), or use noise-canceling headphones. Open, non-blaming communication with housemates about shared spaces, focusing on functionality and mutual well-being, can sometimes lead to compromises.
Q8: How does this approach relate to principles like Feng Shui?
There's some overlap in the goal of creating harmonious and supportive environments. However, the approach discussed here is primarily grounded in contemporary scientific research from psychology and neuroscience, focusing on measurable impacts on cognitive load, sensory processing, and the nervous system. Feng Shui is a traditional practice rooted in ancient Chinese philosophy concerning energy flow (Chi) and spatial arrangement based on specific principles and symbolism. While both aim for well-being, their foundational frameworks differ.
Q9: I feel overwhelmed by the idea of changing things. What is the absolute best first step to take?
Start small and focus on impact. Choose one specific, small area that causes you the most frequent stress (e.g., the entryway table, your bedside table, one kitchen counter) OR an area where you can achieve an easy win. Apply one or two principles there – reduce clutter, improve lighting, add one calming element. Experiencing a positive change in a small zone can build momentum and reduce the feeling of overwhelm.
Q10: How is the paid Room-by-Room Checklist resource different from the advice in this free post?
This post provides the foundational understanding – the "why" and general principles. The paid Room-by-Room Checklist offers the practical, systematic "how." It provides a comprehensive, downloadable tool that guides you through a detailed assessment of each specific room in your home, helping you pinpoint precise triggers (related to clutter, light, noise, flow, sensory input etc.) unique to that space. It then offers targeted, actionable solutions for those specific issues, preventing overwhelm and ensuring a more thorough and personalized transformation than the general strategies outlined here.
Want expert help designing a home tailored to your cognitive needs? Book a 1-hour Home Diagnostic Consultation today.
Let’s create a space that enhances your focus, creativity, and mental well-being. Book your 1-hour Home Diagnostic Consultation to uncover the hidden factors affecting your productivity.
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