How Forgiveness Positively Impacts Health
As the saying goes, “forgiveness is for you, not for them.” Though choosing to forgive isn’t always easy, research shows that this statement is actually true – the act of forgiving can have powerful, positive health benefits. Here, we take a look at the importance of forgiveness and share advice on how to move forward into better health.
From Grudges to Good Health
It’s little surprise that forgiveness and mental health go hand-in-hand. However, research shows that forgiveness – and a lack of forgiveness – also impact the body. According to experts, chronic anger caused by unforgiveness can trigger the body’s fight-or-flight mode, negatively impacting heart rate, blood pressure, and immune system response.
Meanwhile, forgiveness yields many health benefits and may even promote longevity. These include:
- Lowered blood pressure
- Healthier heart rate
- Improved sleep
- Enhanced immune function
- Healthier relationships and conflict resolution
- Reduced stress
- Lessened symptoms of depression and anxiety
- Better anger-management skills
- Increased self-esteem
- Improved psychological well-being
Forgiveness in the Brain
Research shows that forgiveness activates three different systems of neural pathways and structures in the brain that are involved in:
- Empathy and perspective taking
- Coping or reinterpreting information about ourselves, others, and the world
- Making decisions about others and figuring out how choices match our core values
Each time you choose to forgive, these systems activate and work together to help you release negative emotions toward another person, allowing for empathy and a more benevolent mindset. And like any skill, forgiveness can be practiced and improved over time.
How to Let Go
Sometimes forgiving someone can feel unjust. But according to experts, forgiving someone doesn’t mean that you forget or excuse their harmful behaviors or actions, nor does it necessarily mean that reconciliation is the ultimate goal. Rather, forgiveness is defined as the act of intentionally deciding to release resentment and anger toward another person. This process involves working towards lessening the pain or control that others’ actions have had over you, which can lead to empathy and understanding.
At times, this can feel difficult. Fortunately, there are many helpful prompts to help you in the process:
- Contemplate how forgiveness can benefit your life
- Pinpoint what needs healing and whom to forgive
- Acknowledge your feelings and how the hurt has shaped your actions
- Release the power the person or situation holds over you
- Recall moments when you were forgiven
- Practice empathy by seeing things from their perspective
Allowing yourself time and grace is key to healing. For those struggling to forgive, seeing a counselor or joining a support group can help with processing experiences and emotions.
The Four R’s of Self-forgiveness
Self-forgiveness is just as important for your health as forgiving others. Studies show that those who practice self-forgiveness have better emotional and mental well-being, more positive attitudes, healthier relationships, and are more successful, productive, focused, and concentrated in all aspects of their lives. To successfully practice self-forgiveness, there are four steps, or “R’s,” to keep in mind:
1. Responsibility
Own your actions and release the blame for others’ actions
2. Remorse
Acknowledge the hurt caused, accept mistakes, and express your feelings with honesty
3. Restoration
Apologize, repair the damage, and commit to breaking harmful patterns
4. Renewal
Show yourself compassion, learn from the past, and move forward with wisdom
Meet the Author
Abby Callahan, BA
Abby Callahan is a graduate of the University of Tennessee at Chattanooga (UTC), where she earned a Bachelor of Arts in English with a minor in Spanish and the distinction of Cum Laude. She also graduated Magna Cum Laude from Chattanooga State Community College, earning honors through the Global Scholars Honors Program. Prior to joining CMC Media & Marketing Group as editor/digital content specialist, Abby successfully fulfilled roles in marketing and event planning, as well as strategic communications and storytelling for a wide variety of initiatives. Today, Abby leads ideation, conceptualization, and development of numerous health, wellness, business, sports, and lifestyle articles published in print and online for HealthScope®, CityScope®, and Choose Chattanooga® magazines – premier publications serving S.E. Tennessee and North Georgia.
