From the Guidelines
Forgiveness is a crucial aspect of promoting psychological well-being and cardiovascular health, as it reduces stress, anxiety, and depression, while improving heart health and overall quality of life. The process of forgiveness involves acknowledging hurt feelings, choosing to release negative emotions, and developing empathy for the offender without necessarily excusing their actions. Regular forgiveness practices, such as writing letters (even unsent ones), meditation focused on releasing grudges, or working with a therapist, can help develop this beneficial skill 1.
Some of the key benefits of forgiveness include:
- Reducing stress and anxiety by lowering blood pressure and reducing harmful stress hormones like cortisol
- Improving heart health by reducing the risk of cardiovascular disease
- Enhancing emotional well-being by breaking cycles of anger and resentment, creating space for more positive emotions and healthier relationships
- Improving sleep quality, immune function, and reducing chronic pain
- Increasing activity in brain regions associated with empathy and emotional regulation, while reducing activity in areas linked to stress responses
Positive psychology interventions, such as mindfulness, gratitude, and acts of kindness, can also promote psychological well-being and support cardiovascular health 1. These interventions can be straightforward to deliver, are often feasible and well-accepted by patients, and may not require extensive provider training. Overall, cultivating forgiveness and promoting psychological well-being through positive psychology interventions can have a significant impact on improving overall health and quality of life.
From the Research
Benefits of Forgiveness
- Forgiveness has been found to have numerous physical and mental benefits, including improved psychological health and reduced cardiovascular stress 2, 3.
- The practice of forgiveness can lead to a transformation of the heart, resulting in peace of mind, lower levels of depression, anxiety, and aggression, and improved quality of life 4.
- Forgiveness has been shown to mitigate the effects of psychological stress, which is a well-known risk factor for poor health 5.
- Emotional forgiveness, in particular, has been linked to positive health and well-being consequences, including psychophysiological changes and reduced unforgiveness 6.
Physical Health Benefits
- Forgiveness has been associated with decreased stress levels, lower blood pressure, and a lower heart rate 3, 4, 5.
- Cardiovascular health indicators, such as heart rate and blood pressure, have been found to be robustly associated with forgiveness 3.
Mental Health Benefits
- Forgiveness has been linked to improved mental health, including reduced symptoms of depression, anxiety, and PTSD 3, 5.
- The practice of forgiveness can lead to increased positive affect and reduced negative affect, resulting in improved overall well-being 6.
Mechanisms of Forgiveness
- Forgiveness can affect physical health through various mechanisms, including reduced stress and improved emotional regulation 2, 5.
- The type of forgiveness measure (e.g. state vs. trait), the type of health measure (i.e. physical vs. psychological), and the target of forgiveness (e.g. self- vs. other-forgiveness) can all impact the association between forgiveness and health outcomes 3.