That Hoarder: Overcome Compulsive Hoarding

By That HoarderHealth & Fitness Mental Health

That Hoarder: Overcome Compulsive Hoarding episodes

March 29, 2024#133 What to prioritise when you can only do the absolute basics
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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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20 min
March 22, 2024#132 How to dehoard when you’re really, really busy: tackling clutter in tiny time slots
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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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41 min
March 15, 2024#131 Compassionate productivity with Meg Kissack of the Daily Pep: Challenging the Cult of Productivity, Rethinking Self-Care and Embracing Vulnerability
Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe
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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55 min
March 08, 2024#130 Loneliness and hoarding with Vassia Sarantopoulou: build human connections and combat hoarding-related shame
Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe
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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44 min
March 01, 2024#129 Is this the hill you want to die on? Psychological flexibility, rigidity and hoarding with Dr Jan Eppingstall
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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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1 hr 3 min
February 23, 2024 REMIX: Couples and hoarding: An interview with relationship therapist Laura Silverstein
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1 hr 18 min
February 16, 2024#128 Time management and hoarding: How living in a hoard impacts your time, stress and productivity
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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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25 min
February 09, 2024#127 Overcoming overspending with Paige Pritchard, Money Coach
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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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1 hr 16 min
February 02, 2024#126 Insight and hoarding with Dr Jan Eppingstall: Unravelling anosognosia, clutter blindness, denial, psychological reactance and overvalued ideation
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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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1 hr 17 min
January 26, 2024#125 Clearing hoarding hurdles: Anticipating and overcoming roadblocks in the dehoarding process
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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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41 min

About That Hoarder: Overcome Compulsive Hoarding

From the publisher's feed

Hoarding disorder is stigmatised and people who hoard feel vast amounts of shame. This podcast began life as an audio diary, an anonymous outlet for somebody with this weird condition. That Hoarder…