It happens every time. On the sad mornings I pack up to return home from the beach, I’m struck by the same thing: I wore about three things the entire week.

I always pack way too much.

Overpacking Isn’t Just for Vacations

We carry too much baggage in life, too.

Every time we replay our regrets, dwell on past mistakes, or reopen old wounds, we start loading up. Shame for what we’ve done. Bitterness over how we were treated. Anger we’ve never fully released. Before long, we’re burdened and stuck, lugging bags on both shoulders, gripping two more in each hand, and rolling a heavy suitcase of pain behind us.

No wonder we feel exhausted. No wonder it’s so hard to move forward and enjoy the present when we’re toting so much emotional baggage.

God Never Asked Us to Carry All That

God doesn’t want His children to live burdened like this.

Scripture tells us in Psalm 55:22:

“Cast your burden on the Lord, and He will sustain you.”

Jesus lovingly advised us:

“Come to Me, all who are weary and burdened, and I will give you rest.” — Matthew 11:28

When we are unburdened of the mistakes and pains of our past, we can live in the present and move forward.

God’s Plan Is for Us to Move Forward

He speaks clearly in His Word about how to deal with the past:

“Forget the former things; do not dwell on the past. See, I am doing a new thing!” — Isaiah 43:18–19

Paul echoed the command:

“But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on…” — Philippians 3:13–14

And he reminds us of this freeing truth:

“There is now no condemnation for those who are in Christ Jesus.” — Romans 8:1

So, how do we apply God’s advice in a practical, real-world sense? Here’s a four-step process that can help you unpack your emotional baggage for good.

Four Steps to Unpacking Your Emotional Baggage

Step One – Name the Pain

Pray and search your soul. Make a list of the mistakes that plague you or the people who’ve hurt you. You know them oh so well, but we’re engaging in spiritual warfare, and it’s time to call them out.

Step Two – Arm Yourself With Scripture

Do a topical Bible search and find verses that speak directly to each item on your list. Memorize them, so you’re ready to recall God’s truth whenever the Enemy tries to drag you back into despair.

“Stand your ground, putting on the belt of truth” (Ephesians 6:14). When you know the Truth, you can fight back and move forward.

Step Three – Pack a “Go Bag”

A “go bag” holds the essentials you need to survive in a crisis. Spiritually speaking, it’s not about carrying emotional baggage, but about packing strategically. Fill your go bag with the wisdom you’ve gained from past struggles: the lessons you’ve learned, the insight you now have, and the grace you can offer others.

Make another list – this time, of what those experiences have taught you.

The pain wasn’t pleasant, so don’t waste it. Let it prepare you for what’s ahead.

Step Four- Burn the First List

After you’ve written out your mistakes and personal offenses, found corresponding Scriptures, and reflected on what you’ve learned, it’s time to let them go.

Burn the first list.

This physical act is a symbol of casting your burdens on Jesus and choosing to move forward. As the smoke rises into the sky, so does the emotional weight these memories have held over you.

Let the fire mark the moment you stop carrying what no longer belongs to you.

It’s Time to Start Packing Light

Honestly, I doubt I’ll ever start packing lighter for beach trips. For some reason buried deep in my psyche—probably some childhood trauma—it still comforts me to bring eight extra shirts. But when it comes to our hearts and minds, we don’t have to travel the same way.

Through the life-transforming power of God’s Word and the guidance of the Holy Spirit, we can learn to carry less emotional baggage—and walk forward in freedom.

Maybe it’s time to make your list… and light the match.

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