Forgiveness:
Letting go of grudges and bitterness
(An article from the Mayo Clinic website)
When someone you care about hurts
you, you can hold on to anger, resentment and thoughts of revenge — or embrace
forgiveness and move forward.
Nearly
everyone has been hurt by the actions or words of another. Perhaps your mother
criticized your parenting skills, your colleague sabotaged a project or your
partner had an affair. These wounds can leave you with lasting feelings of
anger, bitterness or 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?
Generally,
forgiveness is a decision to let go of resentment and thoughts of revenge. The
act that hurt or offended you might always remain a part of your life, but
forgiveness can lessen its grip on you and help you focus on other, positive
parts of your life. Forgiveness can even lead to feelings of understanding,
empathy and compassion for the one who hurt you.
Forgiveness
doesn't mean that you deny the other person's responsibility for hurting you,
and it doesn't minimize or justify the wrong. You can forgive the person
without excusing the act. 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 compassion, kindness and peace.
Forgiveness can lead to:
- Healthier relationships
- Greater spiritual and psychological well-being
- Less anxiety, stress and hostility
- Lower blood pressure
- Fewer symptoms of depression
- Lower risk of alcohol and substance abuse
Why is it so easy to hold a grudge?
When
you're hurt by someone you love and trust, you might become angry, sad or
confused. 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.
What are the effects of holding a grudge?
If you're
unforgiving, you might pay the price repeatedly by bringing anger and
bitterness into every relationship and new experience. Your life might become
so wrapped up in the wrong that you can't enjoy the present. You might become
depressed or anxious. You might feel that your life lacks meaning or purpose,
or that you're at odds with your spiritual beliefs. You might lose valuable and
enriching connectedness with others.
How do I reach a state of forgiveness?
Forgiveness
is a commitment to a process of change. To begin, you might:
- Consider the value of forgiveness and its importance in your life at a given time
- Reflect on the facts of the situation, how you've reacted, and how this combination has affected your life, health and well-being
- When you're ready, actively choose to forgive the person who's offended you
- Move away from your role as victim and release the control and power the offending person and situation have had in your life
As you
let go of grudges, you'll no longer define your life by how you've been hurt.
You might even find compassion and understanding.