What is Rage Cleaning', and Should You Try It?

Scrub the stress away.

Every now and then, we all have pent-up frustration and negative energy that needs an outlet. That release might come from sweating it out at the gym, singing (or screaming) along to loud music, or cooking up a storm. But for many people, an intense bout of housework is the best way to blow off steam.

It's not for lack of trying, but I wouldn’t call myself a clean-as-you-go type of person. Instead, I’m more of a let-it-all-build-up-and-then-feel-totally-overwhelmed type. I also find myself subconsciously using tidying as a form of catharsis. Hanging up clothing, vacuuming, and wiping down surfaces as I work through the flurry of thoughts in my mind. No matter what state my emotions – or my home – are in, I always feel better after a deep-clean.

When I stumbled across rage cleaning on TikTok, I immediately recognized myself in the exaggerated videos of people dramatically scrubbing their stress away. I related to the mix of chaos and control – the idea of channellng pent-up emotions into something tangible, even if it’s just cleaning crumbs off the counter.

Of course, there’s no one-size-fits-all experience when it comes to cleaning. For some, it’s a good-mood activity that complements an already energised and organised mindset. For others, it’s a meditative practice, turning agitation into productive action. If you’re already a rage cleaner, you probably have a sense of whether it’s a positive strategy for you. But if you’re looking for a new way to deal with spiralling thoughts or feelings of anger, it might be worth giving it a try – with a few things in mind.

The positives

A study by the University of Connecticut found that in high-stress times, people tend to engage in repetitive behaviors like cleaning because it gives them a sense of control amongst chaos. Other research has found that the physical activity of cleaning coupled with the end result of a cleaner home helps reduce stress, anxiety, and depressive symptoms while reducing fatigue and improving concentration.

Cleaning can also serve as a temporary distraction from problems or emotional turmoil, offering an external focus while allowing us to process our feelings. It delivers an immediate sense of accomplishment and is a great example of mindfulness in motion – a practical form of meditation for those who may not be suited to still or silent reflection. Additionally, the adrenaline surge that often accompanies anger or frustration can provide a burst of energy, which can be channelled into completing tasks quickly and efficiently.

Beyond its practical benefits, rage cleaning can act as a symbolic reset. Transforming a chaotic space into an orderly one mirrors the process of regaining emotional equilibrium. It’s a tangible way to reclaim agency in moments that might otherwise feel overwhelming, reminding us of our capacity to create change – even in small, immediate ways.

The negatives

If the term “rage cleaning” triggers some anxiety in you, you might relate to those who use cleaning as a way to express their negative emotions without addressing them directly or in a healthy way. When I refer to rage cleaning, I’m not talking about stomping around the house, slamming doors, and passive-aggressively vacuuming while your housemates watch TV. It's more of a personal coping strategy – a way to channel feelings of agitation into action.

There are some important things to consider when it comes to this form of domestic catharsis. While anger is a natural part of life, cleaning is a temporary solution that doesn’t address the root causes of those emotions, which may resurface later. Overdoing it in a frenzied state can also lead to emotional spillover. If things don’t go as planned it can end up intensifying frustration rather than alleviating it. Believe me, I’ve had my fair share of moments where I spilled something on clothing or carpet and, in my vexed state, used the wrong products or methods, only making the situation worse.

To prevent rage cleaning from escalating into perfectionism or obsessive tendencies, try not to rely on it as your only response to stress. Instead, see it as one tool among a range of healthy coping mechanisms. By balancing cleaning with other strategies, you can ensure it remains a helpful, rather than harmful, release.