What’s in Your Backpack?A metaphorical unpacking exercise for the mentally and emotionally overloaded

Most of us are carrying more than we realize.

And I don’t mean tasks, meetings, or what’s written on your calendar. I’m talking about the invisible load we drag with us every day. The thoughts, fears, expectations, and pressures that sit quietly on our shoulders while we try to move forward.

We all carry something. But we rarely stop to ask ourselves: What’s actually in this backpack I’ve packed? And do I still need all of it?

The Invisible Weight

Imagine your emotional and mental energy as a backpack.

Every stressor, every responsibility, every “should,” every self-doubt and expectation, it's all in there. Some of it belongs. Some of it doesn't. But if you’ve been feeling heavy, overwhelmed, or stuck lately, it might be time to take a look inside.

The Unpacking Exercise

Here’s a simple reflection to help you examine what you’re carrying and what it might be time to let go of.

Step 1: Take inventory. Ask yourself: What am I carrying right now?

Write down everything that comes to mind, big or small. This could be:

• Worries about the future

• Pressure to succeed

• Guilt about things left undone

• Emotional weight from other people

• Old stories or self-beliefs that no longer fit

Name them without judgment. You’re just observing right now.

Step 2: Sort through it. Once you have your list, imagine sorting the items into three mental piles:

1. Worth carrying – These are responsibilities, values, and goals that align with your purpose and current priorities.

2. Needs repacking – These are items that may need to be carried differently, shared, postponed, or reconsidered.

3. Ready to release – These are burdens you’ve outgrown, narratives that aren’t true, or things that were never yours to hold.

   
   

Step 3: Lighten your load. Now take a moment to reflect.

What can you gently set down today? Where are you holding more than your share? What would it feel like to move through the week carrying less?

This isn't about avoiding responsibility. It’s about moving with intention, not weight.

A Final Thought

Carrying everything doesn't make you more capable. It just makes you more exhausted.

You are allowed to rest. You are allowed to reevaluate. You are allowed to travel lighter.

Because the path forward isn’t just about pushing through. Sometimes it's about pausing, unpacking, and giving yourself permission to let go of what no longer serves you.