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Hoarding

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I help myself? 

Living with hoarding problems can be difficult, but there are lots of things you can do to help yourself cope.  

Talk to someone 

It can be hard opening up about hoarding, but it might help to share how you’re feeling. If  you don’t feel you can talk to people around you, you could try contacting a helpline. 

For example: 

  • Talk to The Samaritans Hong Kong (multilingual hotline: 2896 0000) or The Samaritan Befrienders Hong Kong (Chinese hotline: 2389 2222) about anything that’s upsetting you. 
  • Call Suicide Prevention Services (Elderly) 2382 0881 (24/7)

See useful contacts for more suggestions. 

“My turning point came after ten years of increasing amounts of stuff. In the last four years I have kept my snail’s pace progress going by getting motivation from YouTube, listening to lectures on hoarding psychology [and] decluttering, and seeking help on self help forums.” 

Try peer support 

Making connections with people with similar or shared experiences can be really helpful.  To find peer support, you could: 

  • Join an online peer support community you can access any time

If you’re seeking peer support on the internet, it’s important to look after your online wellbeing. 

Keep a diary 

You may find it helpful to keep a diary recording your moods and feelings, difficult or stressful events and times when you feel happy or relaxed, as well as keeping a note of your hoarding. 

This could help you to spot patterns in what triggers your hoarding behaviours and spot early signs – so you could plan some other activities to do instead. 

Some people find it also helps to write down questions to consider before acquiring or saving new things, like asking yourself if you’re sure you need them and if you have  space for them. 

“Sometimes I’ll just write on [an online] forum to vent how angry I am at myself…. Yes anger and depression are closely enmeshed in my clutter, and squalor. I can be furious at myself for being in such an awful mess, and can end up telling myself that I don’t even deserve to have a decent home.” 

Find new ways to relax 

You could explore ways to relax and enjoy yourself that don’t involve buying, acquiring or saving things, or to help distract you from wanting to. For example: 

  • Learn ways to cope with stress. Our pages on relaxation and coping with sleep  problems suggest some exercises that might help you find a few moments of calm.  See our information on coping with stress for some more ideas. 
  • Spend time in nature. Being outside in green space can help you relax and  improve your wellbeing. See our pages on nature and mental health for more information. 
  • Do activities you enjoy. For example you could go for a walk, watch a TV programme or film, or visit a library or museum. Try to think of things that involve experiences rather than getting new items. 

“Discarding is never a simple yes-no process, and most items will be pondered over through several sort-throughs, over a period of months and years.” 

Look after yourself 

Looking after your physical health can make a difference to how you feel emotionally. For example, it can help to: 

  • Try to get enough sleep. Sleep can help give you the energy to cope with difficult feelings and experiences. See our pages on coping with sleep problems for more  information. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our page on food and  mood for more information. 
  • Try to do some physical activity. Exercise can be really helpful for your mental wellbeing. See our pages on physical activity for more information. 

See our pages on improving and maintaining your mental wellbeing and how to increase  your self-esteem for more suggestions.

Safety in your home 

Hoarding can sometimes make your home less safe for you, for example by increasing the risk of fire spreading or making it harder for you to leave quickly in an emergency.   

Take small steps 

It’s common to feel anxious about getting help with hoarding or trying to change things.  You might feel like you can’t start because it’s too hard, which can lead to safety behaviours (things that make you feel safe, but don’t help in the long-term) like avoiding  thinking or talking about it. 

It can help to start with small steps. For example: 

  • Set a timer and try to tidy one area. Or you could limit the time in other ways, for example by listening to a set number of songs. 
  • Make lists. For example, some people say it helps to list the different types of items you have and what you’re going to do with them. 
  • Set simple goals, like throwing away one thing per day. 
  • Make things easier for yourself. This might include putting rubbish bins in different areas of your home or using a litter-picking tool to pick things up without touching them. 
  • Plan when you’ll do basic tasks. For example, it might help if you set aside specific times to wash and put away clothes. 
  • Find ways to track your progress. Some people say it helps to take photos, or write down what you’ve achieved. 

“Yesterday I identified two items to dispose of, of which I am proud, though I am acutely aware that I have been pondering about being rid of them for the last two years.” 

Find support for connected issues 

If you’re experiencing other issues alongside hoarding, such as money worries or addiction to recreational drugs or alcohol, it could be helpful to explore the help out there for these too.

Our pages on money and mental health, addiction and dependency, and mental health effects of drugs and alcohol list organisations that can help.

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

How can I help myself?

How can I help myself? 

Living with hoarding problems can be difficult, but there are lots of things you can do to help yourself cope.  

Talk to someone 

It can be hard opening up about hoarding, but it might help to share how you're feeling. If  you don't feel you can talk to people around you, you could try contacting a helpline. 

For example: 

  • Talk to The Samaritans Hong Kong (multilingual hotline: 2896 0000) or The Samaritan Befrienders Hong Kong (Chinese hotline: 2389 2222) about anything that's upsetting you. 
  • Call Suicide Prevention Services (Elderly) 2382 0881 (24/7)

See useful contacts for more suggestions. 

“My turning point came after ten years of increasing amounts of stuff. In the last four years I have kept my snail's pace progress going by getting motivation from YouTube, listening to lectures on hoarding psychology [and] decluttering, and seeking help on self help forums.” 

Try peer support 

Making connections with people with similar or shared experiences can be really helpful.  To find peer support, you could: 

  • Join an online peer support community you can access any time

If you're seeking peer support on the internet, it's important to look after your online wellbeing. 

Keep a diary 

You may find it helpful to keep a diary recording your moods and feelings, difficult or stressful events and times when you feel happy or relaxed, as well as keeping a note of your hoarding. 

This could help you to spot patterns in what triggers your hoarding behaviours and spot early signs – so you could plan some other activities to do instead. 

Some people find it also helps to write down questions to consider before acquiring or saving new things, like asking yourself if you're sure you need them and if you have  space for them. 

“Sometimes I'll just write on [an online] forum to vent how angry I am at myself.... Yes anger and depression are closely enmeshed in my clutter, and squalor. I can be furious at myself for being in such an awful mess, and can end up telling myself that I don't even deserve to have a decent home.” 

Find new ways to relax 

You could explore ways to relax and enjoy yourself that don't involve buying, acquiring or saving things, or to help distract you from wanting to. For example: 

  • Learn ways to cope with stress. Our pages on relaxation and coping with sleep  problems suggest some exercises that might help you find a few moments of calm.  See our information on coping with stress for some more ideas. 
  • Spend time in nature. Being outside in green space can help you relax and  improve your wellbeing. See our pages on nature and mental health for more information. 
  • Do activities you enjoy. For example you could go for a walk, watch a TV programme or film, or visit a library or museum. Try to think of things that involve experiences rather than getting new items. 

“Discarding is never a simple yes-no process, and most items will be pondered over through several sort-throughs, over a period of months and years.” 

Look after yourself 

Looking after your physical health can make a difference to how you feel emotionally. For example, it can help to: 

  • Try to get enough sleep. Sleep can help give you the energy to cope with difficult feelings and experiences. See our pages on coping with sleep problems for more  information. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our page on food and  mood for more information. 
  • Try to do some physical activity. Exercise can be really helpful for your mental wellbeing. See our pages on physical activity for more information. 

See our pages on improving and maintaining your mental wellbeing and how to increase  your self-esteem for more suggestions.

Safety in your home 

Hoarding can sometimes make your home less safe for you, for example by increasing the risk of fire spreading or making it harder for you to leave quickly in an emergency.   

Take small steps 

It’s common to feel anxious about getting help with hoarding or trying to change things.  You might feel like you can't start because it's too hard, which can lead to safety behaviours (things that make you feel safe, but don't help in the long-term) like avoiding  thinking or talking about it. 

It can help to start with small steps. For example: 

  • Set a timer and try to tidy one area. Or you could limit the time in other ways, for example by listening to a set number of songs. 
  • Make lists. For example, some people say it helps to list the different types of items you have and what you're going to do with them. 
  • Set simple goals, like throwing away one thing per day. 
  • Make things easier for yourself. This might include putting rubbish bins in different areas of your home or using a litter-picking tool to pick things up without touching them. 
  • Plan when you'll do basic tasks. For example, it might help if you set aside specific times to wash and put away clothes. 
  • Find ways to track your progress. Some people say it helps to take photos, or write down what you've achieved. 

“Yesterday I identified two items to dispose of, of which I am proud, though I am acutely aware that I have been pondering about being rid of them for the last two years.” 

Find support for connected issues 

If you're experiencing other issues alongside hoarding, such as money worries or addiction to recreational drugs or alcohol, it could be helpful to explore the help out there for these too.

Our pages on money and mental health, addiction and dependency, and mental health effects of drugs and alcohol list organisations that can help.