13 tips to release emotional baggage and feel lighter in your heart and mind

Painful memories or experiences from the past create emotional baggage. If left unresolved, it can bring back unwanted memories and can cause pain. It is best to walk on the path of healing and heal those wounds that no longer serve your highest good. If you are sick of carrying unnecessary weight on your shoulders, then learn how to release emotional baggage.

What is emotional baggage?

Emotional baggage refers to the accumulated negative emotions and unresolved experiences that we carry with us from the past. Just like physical baggage, emotional baggage can weigh us down, hindering our personal growth and well-being, life coach Jaisleen Kaur tells Health Shots.

How to release emotional baggage?

Here are some easy-to-follow ways in which you can release emotional baggage or hurt from the past.

1. Self-awareness

Hop on the journey towards self-awareness. It can be the first step towards healing from any emotional baggage. Take the time to reflect on your emotions and identify the specific events or experiences that may be contributing to your emotional burden. This introspective process allows you to understand the root causes of your emotional baggage and is a crucial foundation for the healing journey. Recognise patterns of emotional responses and the impact they may have on your present well-being.

2. Accept and forgive

Acceptance is a powerful tool for releasing emotional baggage. Acceptance doesn’t mean approving of or liking what happened, but acknowledging it without resistance. This can be challenging, but it is a necessary step towards healing.

“Practice forgiveness as you navigate ways to heal yourself. Forgiveness is not just about forgiving the wrong that has been done to you, but more about letting go of the hold those actions have on your emotions. Remember, forgiveness is more about your well-being than the actions of others,” says Jaisleen Kaur.

3. Journaling

Journaling or expressive writing is a therapeutic technique that involves writing about your thoughts and feelings in a structured way. Set aside time each day to write about your emotions, allowing yourself to express the pain, anger, or sadness associated with past experiences. This process can provide clarity, helping you gain a new perspective on your emotions.

Also read: How to journal effectively

4. Mindfulness and meditation

Mindfulness and meditation techniques can be powerful tools for releasing emotional baggage. By focusing on the present moment and observing your thoughts without judgment, you create space for emotional healing.

The expert suggests, “Practice mindfulness as a part of your daily routine by bringing your focus back to the present moment and surroundings without judgment. Explore meditation techniques to calm the mind, reduce stress, and create mental space for emotional healing”.

5. Physical activity

Engaging in regular physical activity is not only beneficial for your physical health but also plays a significant role in emotional well-being. Exercise releases feel-good hormones that enhance your natural naturally. Whether it is going for a walk, practising yoga, or hitting the gym, physical activity can help release pent-up emotions and reduce stress.

6. Build a support system

Choose to be in the company of positive and supportive individuals who understand the depth of your emotions. Having a strong support system can provide comfort, encouragement, and a sense of belonging as you work towards emotional liberation.

7. Artistic expression

Artistic expression allows you to channel your feelings into a tangible form, providing a sense of release and self-discovery. You don’t need to be a professional artist – the goal is to express yourself authentically.
Channel emotions into creative outlets like painting, writing, music, or dance.

Also read: 7 tips to deal with your emotional triggers and stay calm

8. Affirmations and positive self-talk

Introduce positive affirmations into your daily routine. Do not take it from the internet. Create your own list of empowering statements and repeat them regularly. “Positive self-talk aids in bringing a mindset shift and challenges negative thought patterns linked with past experiences. Affirmations can serve as reminders of your strength and resilience,” says Jaisleen Kaur.

9. Set healthy boundaries

Establishing healthy boundaries is crucial for protecting your emotional well-being. Learn to identify situations or relationships that trigger negative emotions, and set clear boundaries to protect yourself. This may involve saying “no” when necessary, communicating your needs assertively, and prioritizing self-care.

10. Gratitude journaling

“Shift your focus towards the positive aspects of your life by keeping a gratitude journal. Regularly write down things you are grateful for, no matter how small. This practice can foster a positive outlook, counteracting the negative emotions associated with past experiences and promoting emotional well-being,” reckons the expert.

11. Connect with nature

Spending time in nature has therapeutic benefits for the mind and soul. Whether it is a walk in the park, a hike in the mountains, or simply sitting by the ocean, nature has a calming effect on the nervous system. Connect with the natural world to gain perspective and facilitate emotional healing.

12. Volunteer work

Take away the greatest trigger of your bad emotions- your attention. Practice distraction by taking away your attention from your struggles to something meaningful. Acts of kindness and altruism not only contribute to a sense of purpose but also provide opportunities for personal growth and fulfilment,” says the expert.

13. Seek professional support

Sometimes, releasing emotional baggage may require the assistance of a professional. A life coach or mental health counsellor can provide guidance, support, and coping strategies tailored to your individual needs. They can help you navigate through the complexities of your emotions and offer valuable insights to facilitate the healing process.