Do you remember that bully from school who was mean to you for absolutely no reason? Or that person at the college fest who made a rude comment about you, thinking you couldn’t hear them talking? Or that time you helped someone you liked but later realised they took advantage and left as soon as their need was met? Well, most of us have one or more such stories that make us feel that life hasn’t been fair to us. Such incidents make us hold grudges, replay hurtful emotions in our minds and even make us wish we had reacted differently.
Also, we tell ourselves that it is normal and very human to feel angry and bitter. But holding on to such emotions isn’t as harmless as we might think. Recent research suggests that carrying negative emotions like anger, resentment and old grudges can do more than just ruin our peace of mind. It can harm our body too.
Recently, Dr. Tarang Krishna, a reputed cancer specialist from India spoke about how chronic stress and emotional negativity can contribute to the development of cancer. On a popular podcast, Dr. Krishna explained that when we stay in a constant state of emotional stress, our body produces higher levels of cortisol, the stress inducing hormone. Over time, this hormonal imbalance weakens the immune system, leaving us vulnerable to various health issues. Continuous irritation or lingering negative feelings like grudges can cause sustained stress and create an environment where diseases like cancer thrive.
A study published in the National Institute of Health reports that chronic stress promotes cancer progression. Researchers too, state that stress plays a harmful role in how cancer progresses in the body. They say that storing such negativity may even reduce the effectiveness of the ongoing treatment for many. Hence, it is important to let go of resentment quickly and effectively.
Interestingly, by holding onto our grudges, we do not cause any harm to anyone except ourselves. And since our emotional health and physical wellbeing are deeply connected, releasing negative emotions could improve our overall health by a great margin. So, let us delve deeper into some healthy ways we can release negative emotions and reduce the risk of diseases like cancer.
“Holding onto anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” — Buddha.
This profound quote shows us how harmful holding on to negative emotions can be. When we hold on to resentment or a grudge, we don’t hurt the person who caused it, but end up hurting ourselves only. So, the first important step to take is to become aware of all the negative feelings we are holding onto tightly.
Notice how your body reacts when you feel angry or resentful – does your heart race? Do your shoulders tense up? Or do you find it hard to breathe? These are all signs that your emotions are affecting your body. Acknowledging what you feel helps you take charge instead of letting flickering emotions control you.
Once you are in the position where you feel in charge, you can protect yourself from becoming susceptible to other physical illnesses such as heart diseases or cancer.
Interestingly, when you recognise how much energy it takes to hold onto negative feelings, it becomes even easier to let them go. So, take that first step and identify your grudges. Then try to let go of the smaller resentments before moving on to the big upsets to feel the difference.
Many of us mistake emotional control for suppression. We bottle up emotions and hope they just disappear. But it only hides them for a while until they resurface as stress, headaches and other physical issues. In contrast, emotional regulation is understanding our various emotions and regulating them in a healthy way. According to a study published in the National Institute of Health, when we learn to manage our emotions in a balanced way, it positively impacts our mental health.
We can start practicing emotional regulation by taking a few deep breaths when feeling upset. Doing activities like meditation, yoga and journaling can also help process the grudges we feel instead of suppressing them. With time and practice, it becomes easier to calm the mind and body from upsets.
When you hold on to anger or resentment, your body stays in a state of constant stress. This can weaken your immune system and increase the risk of health issues.
You can release anger through physical activities like deep breathing, journaling, meditation or talking to someone you trust.
Forgiveness means you choose peace. Start by acknowledging your feelings, and when you’re ready, let go of the resentment for your own healing.
Expressing emotions helps release tension.
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