At some point in our lives, we all have held a grudge for so long that it started affecting our mood, sleep, or even health. Well, it might surprise some of us, but nobody is alone on these lines. Many of us find it difficult to let go of past hurts, but only a few realize the toll that resentment can take on their well-being.
According to a study done in 2023, holding grudges can contribute to chronic stress, high blood pressure, weakened immunity, and even increase the risk of severe diseases like heart disease and cancer.
On the flip side, practising forgiveness has been linked to improved mental health, reduced stress, and even a stronger immune system. Here’s all we need to know about the impact of grudges on health and how forgiveness can be a powerful tool for healing.
Hidden health dangers of holding grudges
When we hold onto resentment, our body takes it as a constant source of stress. This triggers the release of stress hormones like cortisol and adrenaline, which can prove to be very harmful for the body. Chronic stress has been linked to:
- Weak immune function: The body’s ability to fight infections and diseases decreases.
- Higher risk of heart disease: Anger and resentment can contribute to high blood pressure and heart problems.
- Increased inflammation: Unforgiveness can cause prolonged inflammation, which has been associated with conditions like diabetes, arthritis, and even cancer.
- Mental health issues: Constant anger can lead to depression, anxiety, and emotional exhaustion.
A research by Dr Michael Barry who is the author of The Forgiveness Project, suggests that over 61% of cancer patients have serious forgiveness issues, highlighting a potential link between emotional wounds and disease progression.
How forgiveness transforms our body and mind
Forgiveness is not just an emotional act—it has tangible physical benefits. When we choose to let go of anger and resentment, our body responds positively. Here’s how:
- Reduce stress: With lowering stress hormone production, forgiveness allows the body to unwind and recover.
- Better heart health: Resolving issues lowers heart rate and blood pressure, which lowers the risk of cardiovascular diseases.
- Stronger immune system: Forgiveness improves immune function, helping the body to fight off illnesses and infections more successfully.
- Improved mental health: Forgiveness lowers anxiety, lessens depressive symptoms, and develops inner peace.
- Stronger bonds: It increases closer social and personal ties, thereby improving pleasure and general well-being.
Steps to start forgiving and finding peace
Forgiving is easier said than done, but it is possible with conscious effort. Here are some steps to help you begin the journey toward forgiveness:
- Accept the pain, anger, or betrayal you feel instead of suppressing it.
- Realizing how holding grudges is harming your health can motivate you to let go.
- Try to see the situation from a different angle. People often hurt others because of their own struggles and weaknesses.
- Sometimes we hold on to grudges against ourselves. Forgiving ourselves is equally essential as forgiving others.
- Begin with little conflicts and progress to larger difficulties. Forgiveness is a journey, not an immediate decision.
- Talking with a therapist, counsellor, or trusted friend can help you process your feelings more effectively.
- Meditation, deep breathing, and journaling can help you let go of unpleasant feelings and focus on recovery.
