© Shutterstock

What is hoarding? -

Hoarding disorder, as recognized by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), is characterized by four primary criteria. 

© Getty Images

What is hoarding? -

They include: 1. persistent difficulty discarding possessions, regardless of their actual value; 2. a perceived need to save items; 3. the accumulation of possessions that clutter living areas; 4. significant distress or impairment in important areas of functioning, such as work, social activities, or relationships, caused by the hoarding behavior or clutter.

© Getty Images

Becoming digital -

As our lives have become increasingly digital, our tendency to hoard has also extended to the digital realm. Experts note this behavior in how we handle our devices and digital files.

© Getty Images

Digital clutter -

Thousands of screenshots, unopened messages, and a persistent full storage warning: this has become the new normal for many.

© Shutterstock

Clutter overload -

If you frequently struggle to find specific files or notice decreased concentration, you may be overwhelmed by digital clutter, according to Dr. Susan Albers, a clinical psychologist at the Cleveland Clinic in Ohio.

© Shutterstock

Anxiety inducing -

An overwhelming number of emails, pictures, and open tabs can trigger cognitive overload, leading to stress and anxiety. "Digital clutter is just as stressful as physical clutter," Dr. Albers explained.

© Shutterstock

When does it turn into a disorder? -

While everyone might experience digital clutter to some extent, it can escalate into a more serious issue that experts are classifying as digital hoarding.

© Shutterstock

Regular saving vs. hoarding -

You might want to save photos and videos from a trip or concert, or keep documents from college or old jobs. But when does this behavior cross the line into hoarding?

© Getty Images

Compulsive behavior -

Dr. Emanuel Maidenberg, a psychiatry professor at UCLA, explains that digital hoarding is marked by a compulsive need to save digital information, rather than a casual preference for storage.

© Shutterstock

Driven by fear -

Maidenberg explains that this behavior is driven by a fear of losing access to important information. "It becomes a habit motivated by anxiety," he adds.

© Shutterstock

In denial -

If your devices are full and you're struggling to delete old files, despite needing the space, you may be experiencing digital hoarding.

© Shutterstock

Day to day impact -

If you find yourself wasting time searching for files or if your digital clutter is interfering with your work, social life, or other important activities, it may be a sign of digital hoarding.

© Shutterstock

Key factor -

While the threshold for digital hoarding varies from person to person, a key factor is whether it significantly disrupts daily life, explains Dr. Sanjaya Saxena, a psychiatrist and director at the International OCD Foundation.

© Shutterstock

Not just personal files -

While often associated with personal devices, digital hoarding is also common in the workplace. Studies in the UK have identified four types of corporate digital hoarders: organized, disorganized, company-focused, and emotionally driven (those who develop emotional ties and worry about losing their corporate history).

© Getty Images

Digital hoarding prevention -

Experts recommend a few practical steps to prevent digital clutter from escalating into a hoarding disorder.

© Shutterstock

Bit by bit -

Dr. Albers suggests starting each day with a brief digital audit, deleting unnecessary emails and closing unused tabs. By spending a few minutes decluttering before work, "you'll set yourself up for a more productive day."

© Shutterstock

Organize your digital space -

Create a clear folder structure to save important files and use tags to categorize them. 

© Shutterstock

Cut notifications -

Disable unnecessary notifications and unsubscribe from unwanted emails. This will help you stay focused and avoid distractions, reducing digital clutter in the process.

© Shutterstock

Set boundaries -

Minimize your time spent checking emails and social media notifications. Use your device's silent and "do not disturb" features to reduce distractions.

© Getty Images

Set boundaries -

Experts also recommend reducing the number of social media accounts you follow, which can help decrease feed clutter and minimize mindless scrolling.

© Shutterstock

Detox -

Take a digital detox day, or at least some time offline. This can help you feel less overwhelmed by constant notifications and digital clutter. 

© Shutterstock

When to seek help - If you're struggling with school or work, having trouble sleeping, or feeling disconnected from others, these may be signs of significant distress. It might be helpful to consult a mental health professional, Albers suggests.

© Shutterstock

Challenges -

The Anxiety and Depression Association of America notes that treating hoarding disorder can be challenging due to factors like low motivation, poor self-awareness, significant clutter, and long-standing hoarding behaviors.

© Shutterstock

Other conditions -

The high rate of co-occurring mental health conditions, such as depression, generalized anxiety disorder, and executive dysfunction, can further complicate treatment.

© Shutterstock

Treatment - While there's no one-size-fits-all treatment for hoarding disorder, several therapies have proven effective. Motivational interviewing can help individuals overcome the initial hurdles of decluttering, often a daunting task.

© Shutterstock

Treatment -

Cognitive Behavioral Therapy (CBT) is a cornerstone treatment for hoarding disorder. It focuses on understanding the underlying causes of hoarding behaviors, reducing acquisition, improving decision-making skills, and challenging unhelpful beliefs about possessions.

Sources: (CNN) (Anxiety & Depression Association of America) (National Library of Medicine)

See also: What happens when you quit social media?

© Shutterstock