Thu, Apr 10, 2025 page12

• How to let go of a grudge

  Resentment is natural when you’ve been wronged, but over time it can become bitter and self-defeating. Psychologists explain how to move on

  • By Emine Saner / The Guardian
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  At some point in the late 70s, during a Brownies meeting, something happened to Deborah that she has never been able to forget. Well, she can’t actually remember exactly what the incident was, but she knows the perpetrator — another girl, who still lives in her town. “I think she might have pushed me,” says Deborah. “I think she might have said something mean to me.”

  Whatever it was, she has held a “deep grudge against her for 46 years.”

  It affected her deeply at the time. Deborah (not her real name) had been bullied at school, but says she doesn’t hold grudges against those people. Brownies was different — it was supposed to be a safe, happy place and this girl ruined it for her. It hasn’t had a huge impact on her life, but the grudge — and the negative association — seeps into her mind every time she spots the woman.

  

  Utah Hockey Club left wing Lawson Crouse (67) and Seattle Kraken left wing Tye Kartye (12) on April 8 fight during the third period at Delta Center.

  Photo: Rob Gray-Imagn Images

  “It happens quite a lot,” she says.

  She could confront her, but doesn’t think it would help.

  “She might apologize, but if she can’t remember then it feels a bit meaningless.”

  Instead, Deborah is resigned to living with it.

  “It’s not eating away at me, like it did maybe the first 10 years. I’m pleasant to her — I’m not mean — but there’s always this little thing at the back of your mind, gnawing away.”

  HOLDING A GRUDGE

  If you are someone who holds grudges, you may recognize this feeling. I hold many. A 2022 survey found that a typical British adult holds six grudges, which seems incredible — I could easily gather six new grudges each week. My grudges feel like warm companions, or pets I like to keep close — there is a reason you “hold” one, or “nurse” one — and I have no intention of giving them up.

  But maybe I should. Grudges, it is fairly well established, are bad for us. People who hold grudges are more likely to have lower levels of mental wellbeing, and even experience depression. Forgiveness is associated with lower stress levels, lower risk of heart disease and mental illness, and may lead to a longer life. You only need look at the worst people in public life, and the way they wield grudges, to want to distance yourself from them.

  A grudge can be enjoyable, says Fred Luskin, a psychologist and director of the Stanford University Forgiveness Project, and author of The Forgive for Good Recovery Workbook.

  “Short doses of anger release dopamine, which is a pleasure chemical,” he says.

  This is fine in the short term, but the issue, he says, is when the grudge goes on too long.

  “The problem with dopamine is not that every now and then you might release a tiny bit of it, but if you do it too much, it will make it harder to get pleasure from things you should be getting pleasure from. The pleasure centres in the brain have been captured,” Luskin says.

  Robert Enright, professor of educational psychology at the University of Wisconsin-Madison and a pioneer of forgiveness research, says short-term anger is “probably a good thing because it shows: ‘I am a person of worth — people should treat me that way.’”

  Your anger may be justified and if it does turn into a grudge, that probably comes with enjoyable feelings such as a sense of empowerment or self-protection.

  “But then there’s this tendency, if we’re not careful, for grudges to turn on us. Grudges are rather deceptive little things. Once they take hold in the heart, they become the unwelcome guest that doesn’t know how to leave,” Enright says.

  MISTRUST

  They can transform into anxiety or blanket mistrust.

  It’s natural to have a grudge for a short time — a day or a week — “because sometimes your mind needs to mull over what to do about things,” says Luskin.

  It can last much longer, he points out, when “things are so painful it takes a while to process.” Finding out your partner is having an affair with your best friend, say, is not something you will get over in a week, “because it disrupts your whole life and somehow you have to figure out how to move on. A grudge needs to be time-limited. It’s just not helpful to keep it going for too long.”

  Holding a long-term grudge, Luskin says, “amplifies helplessness. When you have a grudge against something, you’re saying, ‘I don’t really know how to cope with it, and all I can do is get pissed off and say nasty things.’ That teaches you a lack of efficacy and self-confidence — so grudges are a sign of weakness.”

  Physically, they can also have an impact, he says.

  “Every time you think of the thing that upsets you, you have a stress response. You’re filled with adrenaline and cortisol, and those are not good for you after a while, so a grudge is not in your best interest.”

  By keeping us tied to a negative experience, says Elena Touroni, consultant psychologist and director of the Chelsea Psychology Clinic, it reinforces those feelings of “anger, resentment or betrayal. This can increase stress levels, disrupt sleep, and even contribute to anxiety or depression. Grudges take up mental space — ruminating over past hurts means we are reliving them rather than moving forward.”

  They are so powerful, she says, because “grudges often stem from a deep sense of injustice. When we feel wronged, our brains hold on to that memory as a way of protecting us from similar harm in the future.”

  Some grudges can last a lifetime, and some people are more inclined to hold them than others.

  “Those with a high sensitivity to injustice or who struggle with letting go of control may find it harder to move on. Personality traits such as high neuroticism, which is linked to anxiety and emotional instability, or a strong sense of moral rigidity can also make grudges more persistent.”

  The clinical psychologist Linda Blair says that grudges can come “from a place of rigidity, that we feel someone has broken our rules. And that’s very narrow because, of course, why should we expect that our rules are universal rules?” Many grudges arise because of unmet expectations. We may also consciously, or subconsciously, fear being in the wrong. “If you could be merciful rather than harsh on yourself, you would say, ‘Yes, I was wrong, and I need to apologize.’”

  Enright suggests asking yourself if you are in control of the grudge, or if it is in control of you: “For example, if it is starting to affect sleep or your energy level, or even how you interact with others.” Then, he says, it’s time to think about letting it go – although this is hard in our society, because we are not used to practicing forgiveness.

  Forgiveness, says Enright, is “a good idea because the one hurt by the grudge in the long term is the one holding it, rather than those towards whom the grudge is directed.”

  You can decide to let go of the grudge, says Blair. Once you have defined what it is you are angry about, ask yourself if you can change it. “Almost certainly you can’t, because it will be in the past. And if I can’t change it, why am I wasting my energy on it? And then, what else could I be doing with my energy if I didn’t hold it for this problem?”
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