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Are you holding a grudge? About?

Holding a grudge happens when you can’t let go of feelings of anger or resentment toward someone who wronged you.

It can be in response to something that actually happened or a perceived threat or action against you.

When you feel that someone’s hurt you, it’s difficult to move past it right away — or ever

You may constantly think about that person or the incident, playing it over and over in your mind.

Holding these negative feelings and ruminating on them can affect you physically and emotionally.

But there are ways to help you let go of your grudges and move on.

Is holding grudges harmful?

Research has found that holding grudges can be harmful to your health.

A 2009 study found that holding grudges was associated with poor physical health. People who reported “bearing grudges for years” were more likely to have medical issues such as heart disease, stomach ulcers, and chronic pain.

Holding grudges can often mean holding anger and stress.

A 2021 large-scale study analyzed the daily emotional responses of over 20,000 people and found that “intense high-arousal negative emotions” such as anger and stress were associated with higher blood pressure (BP) and heart rate (HR) reactions.

On the other hand, “low-arousal positive emotions” such as calmness and serenity were associated with decreased blood pressure and heart rate reactions.

A 2016 studyTrusted Source suggests that BP and HR reactivity can increase a person’s chance of developing high blood pressure and heart disease, as well as having lower cognitive function later in life.

Ruminating about past conversations and hurts has also been found to affect your mental health. A 2020 review found that ruminating can prolong and worsen negative moods and make you more vulnerable to mental health conditions such as depression and anxiety.

What are the mental health effects of holding grudges?

Holding anger can lead to a range of challenges, according to a 2015 studyTrusted Source. It can affect our relationships and lead to problems at work, home, and school.

It can trigger violent and aggressive behaviors and has been associated with several mental health conditions such as:

anxiety
depression
post-traumatic stress disorder (PTSD)
personality disorders
panic disorder
phobias