Forgiveness is often misunderstood as excusing or accepting harmful actions. In reality, forgiveness is not about condoning or forgetting the wrongdoing. Instead, it is a conscious choice to let go of resentment, bitterness, and anger to foster personal peace and growth. In recent years, scientific research has provided compelling evidence on how forgiveness impacts human health and well-being. Here are five key benefits of forgiveness, backed by science. Let’s take a look at this together!
1. Improves Mental Health
Holding onto grudges and resentment can create a heavy mental burden, fueling negative emotions like anger, bitterness, and anxiety. Research from the Mayo Clinic indicates that forgiveness can significantly reduce symptoms of depression and anxiety. In a study published in Social Psychiatry and Psychiatric Epidemiology, participants who practiced forgiveness showed a marked decrease in feelings of psychological distress. According to Dr. Loren Toussaint, a psychologist specializing in forgiveness research, “forgiving reduces the negative psychological states associated with holding onto resentment, allowing for better mental health outcomes.”
Forgiveness helps shift focus away from past hurts and towards more positive, constructive thoughts, allowing individuals to experience improved emotional resilience, which contributes to long-term mental health benefits.
This reminds me of a story. I had a long-time friend named G. She and I were very close in high school and then during our studies. As long as I struggled to find a job, she was supportive. I think she saw me as a less successful version of herself, which, consciously or not, boosted her own self-esteem. Then we lost touch. She went into a career as a receptionist while I returned to school to study communication and high-level therapy. When we reconnected, the joy was short-lived—once she sensed that I had surpassed her professionally, she became bitter. She didn’t appreciate that I, who had struggled to find the right partner, could now marry and start a family. Later, she gained a lot of weight and reproached me for having gone on a diet to slim down. In reality, whenever things went well in my life, it caused her a lot of distress. For our friendship to continue, it seemed that I would have needed to stay unsuccessful in love, career, and appearance. So, I distanced myself from her and eventually blocked her on social media.
But my life took an extraordinary turn the day I went to church to truly forgive her and then fully distance myself from her. Sure, this friend was toxic, but she still deserved my forgiveness. Right after, a publisher called to say they wanted my book, and I was offered an important role at the university! I truly believe that forgiveness allows us to make room for good things!
2. Reduces Stress Levels
One of the most direct impacts of forgiveness is the reduction of stress, a major factor in many health conditions. A 2015 study in the Journal of Health Psychology found that people who forgave more easily experienced lower levels of cortisol, the hormone associated with stress. In fact, participants with a forgiving mindset showed lower physiological stress responses even in high-stress situations, suggesting that forgiveness may act as a buffer against stressful events.
Forgiveness allows individuals to release the emotional tension tied to past grievances, which helps regulate stress responses. By letting go of grievances, individuals can break the cycle of stress and anxiety, which otherwise may lead to physical health issues over time.
Far be it from me to share only my life and personal experiences, but I remember that the day I forgave, I had an exceptional night. Yes, I had forgiven and distanced myself from certain people following that decision, but the next night, I dreamed of childhood friends I hadn’t seen in decades, and I had an incredibly restful night!
3. Enhances Physical Health
Forgiveness doesn’t just improve mental health; it can also bring about notable benefits to physical health. Chronic anger and resentment can weaken the immune system, increase blood pressure, and lead to cardiovascular problems. A groundbreaking study from Psychology and Health demonstrated that those who practiced forgiveness had lower blood pressure and better heart health than those who held onto grudges.
Forgiveness promotes relaxation and reduces the physical strain on the heart, leading to improved circulation and less wear on the cardiovascular system. Furthermore, researchers believe that these health benefits are cumulative, meaning that a forgiving mindset over time can result in long-term health improvements.
4. Improves Relationships
The decision to forgive can lead to stronger, healthier relationships. A study published in Personality and Social Psychology Bulletin found that individuals who practice forgiveness experience better relationship satisfaction and intimacy. Forgiveness allows individuals to let go of lingering resentment and distrust, making it easier to communicate openly and build trust.
Moreover, forgiveness doesn’t only impact relationships with others; it also improves self-relationship. By letting go of resentment, individuals experience higher self-esteem and less self-blame, which improves overall life satisfaction and allows them to create positive, fulfilling relationships based on trust and respect.
5. Boosts Life Satisfaction and Well-being
Ultimately, forgiveness contributes to a more fulfilling, balanced life. According to research from the Journal of Positive Psychology, people who forgive are more likely to report high levels of happiness, gratitude, and overall satisfaction with life. Forgiveness helps individuals stop re-living past traumas, allowing them to focus on the present and future rather than the wounds of the past.
Forgiveness also fosters a sense of personal growth. It allows individuals to learn from painful experiences, transforming negative emotions into personal resilience and strength. As Dr. Everett Worthington, a leading researcher on forgiveness, emphasizes, “forgiveness frees us from the pain and weight of past grievances, opening up the path to genuine well-being and inner peace.”
I also believe that making the decision to move on is healthy and creates this irresistible urge to start fresh—sometimes with a new fitness routine, other times with a new health or wellness regimen. In short, it’s about reinventing oneself for a new phase of life! When I decided to forgive the friend I mentioned, I got back into dancing, sports, swimming, and started traveling again. My renewed joy for life attracted people to me… people who were as joyful as I was!
Choosing to forgive is an act of self-care, not a concession to the wrongdoer. By letting go of resentment, individuals free themselves from the heavy emotional and physical costs of grudges. The scientific evidence is clear: forgiveness benefits mental health, reduces stress, improves physical health, strengthens relationships, and enhances overall life satisfaction. Through forgiveness, individuals can foster resilience, develop emotional well-being, and cultivate a positive, fulfilling life.
