Forgiveness: Letting go of grudges and bitterness
When someone you care about hurts you, you can hold on to anger, resentment and thoughts of revenge — or embrace forgiveness and move forward.By Mayo Clinic Staff
Who hasn't been hurt by the actions or words of another? Perhaps a parent constantly criticized you growing up, a colleague sabotaged a project or your partner had an affair. Or maybe you've had a traumatic experience, such as being physically or emotionally abused by someone close to you.
These wounds can leave you with lasting feelings of anger and bitterness — even vengeance.
But if you don't practice forgiveness, you might be the one who pays most dearly. By embracing forgiveness, you can also embrace peace, hope, gratitude and joy. Consider how forgiveness can lead you down the path of physical, emotional and spiritual well-being.
What is forgiveness?
Forgiveness means different things to different people. Generally, however, it involves a decision to let go of resentment and thoughts of revenge.
The act that hurt or offended you might always be with you, but forgiveness can lessen its grip on you and help free you from the control of the person who harmed you. Forgiveness can even lead to feelings of understanding, empathy and compassion for the one who hurt you.
Forgiveness doesn't mean forgetting or excusing the harm done to you or making up with the person who caused the harm. Forgiveness brings a kind of peace that helps you go on with life.
What are the benefits of forgiving someone?
Letting go of grudges and bitterness can make way for improved health and peace of mind. Forgiveness can lead to:
- Healthier relationships
- Improved mental health
- Less anxiety, stress and hostility
- Lower blood pressure
- Fewer symptoms of depression
- A stronger immune system
- Improved heart health
- Improved self-esteem
Why is it so easy to hold a grudge?
Being hurt by someone, particularly someone you love and trust, can cause anger, sadness and confusion. If you dwell on hurtful events or situations, grudges filled with resentment, vengeance and hostility can take root. If you allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.
Some people are naturally more forgiving than others. But even if you're a grudge holder, almost anyone can learn to be more forgiving.
What are the effects of holding a grudge?
If you're unforgiving, you might:
Nov. 04, 2017
- Bring anger and bitterness into every relationship and new experience
- Become so wrapped up in the wrong that you can't enjoy the present
- Become depressed or anxious
- Feel that your life lacks meaning or purpose, or that you're at odds with your spiritual beliefs
- Lose valuable and enriching connectedness with others
See more In-depth
- Rakel D, ed. Forgiveness. In: Integrative Medicine. 4th ed. Philadelphia, Pa.: Elsevier; 2018. https://www.clinicalkey.com. Accessed Oct. 5, 2017.
- Forgiveness can improve mental and physical health. American Psychological Association. http://www.apa.org/monitor/2017/01/ce-corner.aspx. Accessed Oct. 5, 2017.
- Akhtar S, et al. Understanding the relationship between state forgiveness and psychological wellbeing: A qualitative study. Journal of Religion and Health. 2017;56:450.
- Ferrell B, et al. Nurses' responses to requests for forgiveness at the end of life. Journal of Pain and Symptom Management. 2014;47:631.
- AskMayoExpert. Forgiveness. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2016.