Have you ever felt tightness in your chest without knowing why? Or your body feels tired even though you haven't done any heavy activity? It could be that it's not physical fatigue, but rather the result of an unhealed emotional wound. Often we hold onto anger, disappointment, and hurt so deeply, that it makes our daily lives so difficult. In fact, understanding the benefits of forgiveness can be the first step towards that relief.

Forgiveness, although it sounds simple, is a form of self care deepest feelings that are often overlooked. Interestingly, the benefits of forgiveness are not only felt in the heart, but are also scientifically proven to have a positive impact on mental and physical health.

So how exactly does the process of forgiveness affect our bodies and minds? Let’s explore the benefits of forgiveness from a mental, emotional, and spiritual perspective to understand why this act is so essential to our journey. self healing We.

Forgiveness and Its Effect on Stress and Anxiety

benefits of forgiveness

Stress and anxiety often stem from old wounds that we have never dealt with. When we hold a grudge, our body responds to those emotions. One of the significant benefits of forgiveness is its ability to lower stress and anxiety levels. Studies in Journal of Behavioral Medicine showed that individuals who are able to forgive have lower levels of cortisol, a stress hormone, than those who hold on to anger. Further research by Toussaint, Owen, and Cheadle (2018) in Journal of Health Psychology by title “Forgive to live: Forgiveness, health, and longevity“ also emphasizes the link between the importance of forgiveness and better health and longevity.

High cortisol in the long term can cause sleep disorders, decreased immune system, and even accelerated aging. This means that the benefits of forgiveness are not only an inner act, but also a biological protection for our own bodies.

As stress and anxiety begin to subside, the inner space opens up for deeper healing. This is where forgiveness becomes not just a response to the past, but a gateway to self healing and true emotional healing.

Benefits of Forgiveness in the Process Self Healing and Emotional Therapy

In the modern world, we are taught to maintain physical cleanliness. But what about emotional cleanliness? The benefits of forgiveness are also felt in maintaining emotional cleanliness. Forgiveness is a process of “inner bathing” that helps us cleanse invisible wounds.

In the program “The Art of Forgiveness” (Luskin, 2010) from Stanford School of Medicine, it is stated that patients with end-stage diseases (diseases that cannot be cured or treated accurately and are expected to result in the patient's death) who undergo forgiveness therapy experience a significant increase in their quality of life [Luskin, 2010]. They are not only calmer, but also more prepared to face life (and the end of life) peacefully. This shows one of the extraordinary impacts of forgiveness on a person's quality of life.

This process involves accepting, reflecting, and acknowledging the wound, not denying or displacing it. We cannot simply suppress or reject the wound, but rather we must face it with compassion and awareness.

the process of forgiveness

The process of forgiveness is not only related to personal emotions, but also becomes a matter of contemplation for philosophers and psychologists. From a broader perspective, forgiveness touches the roots of human existence: about justice, anger, and the choice to be free from inner wounds.

One way to facilitate this ‘inner bath’ is through journaling, which allows you to reflect and process your emotions in depth. For guidance on how to get started with journaling, see our article on Get to Know Yourself Better with Journaling Techniques.

Psychological and Philosophical Perspectives on Forgiveness

Philosophy: Letting Go as a Form of Wisdom

Martha Nussbaum, a renowned philosopher, explains that the benefits of forgiveness also lie in freeing oneself from the endless cycle of revenge, not just freeing others from wrongdoing [Nussbaum, 2016]. In her book “Anger and Forgiveness: Resentment, Generosity, Justice," he emphasized that forgiveness is a spiritual practice which is a form of high emotional maturity. We no longer give space to the desire to punish, but instead direct that energy to build ourselves and achieve happiness.

Modern Psychology: CBT and Stoicism in the Process of Forgiveness

In therapy Cognitive Behavioral Therapy (CBT), forgiveness is often used as a method to release trauma and stop repetitive, tormenting thoughts. An article published by Thomas Heidenreich, Alexander Noyon, Michael Worrell, and Ross Menzies in PubMed titled “Existential Approaches and Cognitive Behavior Therapy: Challenges and Potential“, discusses how an existential approach can be combined with CBT, particularly in the context of Stoicism. In this approach, we are invited to be present with emotions, not to fight them or drown them out, but to observe them with full awareness and without knee-jerk reaction. As the Stoic philosophers taught, True freedom lies not in external circumstances but in our ability to manage our response to them. Discourse on this integration also appears in dialogue spaces such as the Existential Café and various CBT journals that together explore how the practice of forgiveness can be a spiritual and therapeutic path. Forgiveness becomes a gentle process that leads humans back to their wholeness.

Straightening Out the Mythical Perception That Forgiveness = Lmother

One of the biggest myths about forgiveness is that it makes us weak. In fact, it is the opposite. The benefits of forgiveness also include self-strengthening. Forgiveness requires inner strength, the courage to not surrender emotional control to the past.

By forgiving, we say: “I deserve to live in peace, regardless of what happens to me.” This is not a form of submission, but rather a conscious act of taking back power over our lives and achieving peace of mind.

Physical Impact: Heart, Sleep, and Immune System

According to Johns Hopkins Medicine (2023), consistent forgiveness can reduce the risk of heart disease, stabilize blood pressure, improve sleep quality, strengthen the immune system, and increase daily focus and energy [Johns Hopkins Medicine, 2023]. These are some of the physically measurable benefits of forgiveness.

In other words, our bodies respond to love, not anger. And forgiveness is one of the truest forms of love—for oneself.

How to Begin the Forgiveness Process

If you don’t feel ready to forgive today, that’s okay. Forgiveness isn’t about who’s faster, but about having the courage to move on one day at a time. Here are some initial steps in the process of forgiveness, including:

  • Be aware of the wounds that remain.
  • Write emotions without censorship.
  • Acknowledge the pain that arises without judgment.
  • Say: “I am learning to let go and accept all the emotions I feel. All the emotions I feel are valid.”

It doesn't mean you forget what happened, but you choose to no longer live and be free from the pain.

Conclusion: Forgiveness is an Investment of the Soul

The benefits of forgiveness are too great to ignore. It is a silent path to wholeness. It restores you from a painful past to a whole, happy self. Understanding the importance of forgiveness is the first step to achieving optimal mental and physical health.

“Forgiveness is the right of every soul to rest.”

And if today you can only forgive half, that's okay. Tomorrow you can continue with the rest. What matters is the intention to live more lightly, more lovingly, and more fully.

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