Forgiveness: Benefits & Research-Backed Importance

KOMPAS.com – Holding grudges or feelings of hurt is often considered normal, especially after experiencing emotional pain.

However, recent research shows that this habit can actually have a bad impact on mental and physical health.

A large study published by NPJ Mental Health and involving more than 200,000 people in 23 countries found that the ability to forgive is closely related to increasing well-being in future life.

Experts also emphasize that forgiveness does not mean forgetting, but is an important process for maintaining one’s own health.

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Forgiveness benefits mental and social well-being

This research, published in a mental health journal, found that people who tend to forgive easily have better levels of well-being.

The main researcher, Richard G. Cowden, PhD, explained that forgiveness is an ability that can develop over time.

“Forgiveness is usually not a process that occurs immediately or all at once,” he explained, as quoted from Women’s Health, Saturday (21/3/2026).

In the study, people who forgave more easily reported higher levels of optimism, better social relationships, and a stronger understanding of life.

This shows that forgiveness can help someone build a more positive life, both emotionally and socially.

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Holding a grudge can have a bad impact on your health

On the other hand, holding on to feelings of anger or revenge can actually worsen health conditions, both mental and physical.

Clinical psychologist Hillary Ammon, PsyD, said that people who hold grudges tend to carry more negative emotions.

“Holding grudges can have a bad impact on physical and mental health,” he said.

He explained that emotions such as anger, stress and anxiety can increase the hormone cortisol in the body. This condition can trigger high blood pressure, muscle tension, and increase the risk of anxiety disorders and depression.

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Forgiveness is a gradual process, not instant

Many people find it difficult to forgive because they view it as a big decision that must be made all at once. In fact, experts emphasize that forgiveness is a gradual process.

Cowden explained that someone can still benefit from forgiveness, even if they have not completely succeeded in forgetting all the wounds.