Unforgiveness is Making You Sick: How to Heal Your Body and Soul

Have you ever felt weighed down, not just in your spirit but in your body? That heavy, stuck feeling that no diet, exercise, or detox can seem to shake? It might not be what you’re eating. It might be what you’re holding on to.

Unforgiveness is one of the most toxic burdens we can carry. It seeps into every part of our being our minds, our bodies, and our spirits often without us realizing its full impact. Science confirms what Scripture has already told us: harboring bitterness can have devastating effects on our health. But the good news? Jesus came to set us free.

If you are holding onto resentment, pain, or past wounds, today is the day to lay them down. Let’s explore what unforgiveness does to our health and how we can walk in true healing and wholeness.

The Effect of Unforgiveness on Your Body

Many of us think of unforgiveness as an emotional or spiritual issue, but research shows that it’s deeply connected to our physical health. When we hold on to resentment, our bodies bear the burden in very real ways.

1. Increased Stress and Cortisol Levels

Unforgiveness triggers the body’s stress response, flooding our system with cortisol and adrenaline. While these hormones are helpful in short bursts, prolonged elevation can lead to high blood pressure, weight gain (especially around the abdomen), suppressed immune function, and increased risk of heart disease.

A study published in the Journal of Behavioral Medicine found that people who struggle with forgiveness experience higher stress levels, which in turn affect their overall well-being (Toussaint, Shields, & Slavich, 2016). The Bible warns us about the corrosive power of bitterness:

“A person’s wisdom yields patience; it is to one’s glory to overlook an offense.” – Proverbs 19:11 (NIV)

When we let go of offenses, we don’t just honor God—we unburden ourselves from unnecessary stress.

2. Chronic Pain and Muscle Tension

Ever noticed that some emotions feel physically heavy? Unforgiveness often manifests in chronic muscle tension, headaches, and even conditions like fibromyalgia. A study in Psychological Science revealed that people who struggle to forgive report more physical ailments and pain-related complaints (Carson et al., 2005).

Jesus calls us to release these burdens, not just for spiritual reasons but for our own well-being:

“Come to me, all you who are weary and burdened, and I will give you rest.” – Matthew 11:28 (NIV)

Rest doesn’t just mean more sleep—it means relief from the unseen weight of bitterness.

3. Increased Risk of Heart Disease and Stroke

Unforgiveness is directly linked to cardiovascular issues. Research from Johns Hopkins Medicine shows that long-term resentment increases blood pressure and heart disease risk (Vlachopoulos, Kosmopoulou, & Stefanadis, 2004). The body interprets unforgiveness as a threat, keeping us in a prolonged state of “fight or flight.”

The Bible offers a powerful counter to this:

“Above all else, guard your heart, for everything you do flows from it.” – Proverbs 4:23 (NIV)

Holding onto unforgiveness hardens our hearts—both spiritually and physically. Releasing resentment isn’t just about obedience; it’s about life and vitality.

The Affect of Unforgiveness on Your Mind and Spirit

Beyond the physical toll, unforgiveness affects our emotional and spiritual health in ways that can block our healing and hinder our relationship with God.

1. Mental Fog and Anxiety

When we replay offenses in our minds, we create mental exhaustion. Studies in Frontiers in Psychology show that ruminating on negative experiences impairs cognitive function and increases symptoms of anxiety and depression (Worthington, 2006).

Paul reminds us to renew our minds:

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” – Romans 12:2 (NIV)

A renewed mind cannot dwell in the past; it must step into the healing power of forgiveness.

2. Disconnection from God’s Presence

Jesus made it clear that forgiveness is a foundational part of our faith:

“For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.” – Matthew 6:14-15 (NIV)

Unforgiveness blocks intimacy with God. We cannot fully receive His grace while withholding it from others.

3. Hindered Healing and Growth

Many of us pray for breakthroughs in our health, relationships, or spiritual life, but we’re unknowingly blocking that breakthrough by clinging to resentment. The Holy Spirit is a healer, but He won’t force us to let go of what we insist on holding.

“Forget the former things; do not dwell on the past. See, I am doing a new thing!” – Isaiah 43:18-19 (NIV)

Healing begins when we stop looking back and start trusting God with the future.

My Personal Journey with Forgiveness

I’ve been there holding onto past hurts, justifying my bitterness, and believing I was protecting myself by not letting go. But instead of guarding my heart, I was imprisoning it. I was exhausted, burdened, and struggling physically. It wasn’t until I fully surrendered my unforgiveness to Jesus that I experienced true healing.

Forgiveness didn’t erase the pain, but it freed me from being controlled by it. It allowed me to experience God’s peace in a way I never had before. And friend, if He can do it for me, He can do it for you.

When Peter asked Jesus how many times we should forgive, Jesus didn’t set a limit:

“Jesus answered, ‘I tell you, not seven times, but seventy-seven times.’” – Matthew 18:22 (NIV)

Forgiveness is not a one-time event; it’s a lifestyle. It’s choosing freedom over bitterness every single day.

Practical Tools and Techniques to Let Go of Unforgiveness

Healing from unforgiveness isn’t always instant. It’s a process that requires intentionality and reliance on God’s strength. Here are some practical ways to work through it:

1. Prayer and Surrender

Start with an honest conversation with God. Tell Him about your hurt, your anger, and your struggle to forgive. Pray for strength to release the pain and trust Him for justice.

“Forgive us our debts, as we also have forgiven our debtors.” – Matthew 6:12 (NIV)

2. Scripture Meditation

Fill your heart and mind with God’s Word. Meditate on verses about forgiveness and healing. Write them down, speak them aloud, and memorize them.

Recommended Scriptures: Matthew 18:22, Colossians 3:13, Ephesians 4:31-32

3. Journaling

Write down your feelings. Journaling helps bring clarity and allows you to process emotions in a healthy way. Try writing letters to the person who hurt you (without sending them) as a way to release the pain.

4. Christian Counseling

Sometimes, healing requires guidance. Seeking a Christian counselor or pastor for biblical support and emotional processing can be incredibly helpful.

5. Gratitude Practice

Focus on God’s blessings instead of your wounds. Each day, write down three things you’re grateful for. Gratitude shifts our perspective from pain to peace.

6. Speak Life Over Your Situation

Avoid rehearsing your pain. Speak life, healing, and restoration instead. Declare God’s truth over your emotions:

“Forget the former things; do not dwell on the past. See, I am doing a new thing!” – Isaiah 43:18-19 (NIV)

7. Physical Release

Unforgiveness is stored in the body. Movement, deep breathing, and stretching can help release tension. Walking, yoga, or worship dance are great ways to embody healing.

8. Choose to Forgive Daily

Forgiveness is not a one-time event. It’s a daily decision. Every time bitterness tries to creep back in, remind yourself of your choice to let go.

“Jesus answered, ‘I tell you, not seven times, but seventy-seven times.’” – Matthew 18:22 (NIV)

Are You Ready for True Healing?

If you’re ready to break free from the chains of unforgiveness, I invite you to take the next step toward healing. The Revelation Wellness Health Summit is designed to help you reclaim your health—body, mind, and spirit—so you can live in the fullness of God’s freedom.

At this powerful event, you’ll learn from leading faith-based health experts, engage in transformative worship, and experience breakthroughs in your wellness journey.

Join us at www.rwhealthsummit.org and start your journey to total healing!

Friend, you don’t have to live burdened by the past. Jesus offers freedom, and it starts with letting go. Will you take the step today?

Let’s pray:

“Lord, I surrender my unforgiveness to You. I don’t want to carry this weight anymore. Heal my heart, restore my body, and renew my spirit. I trust You to bring justice and peace. Thank You for the freedom You offer me in Christ. In Jesus’ name, Amen.”

Now go and walk in the freedom Jesus has already won for you!

Reference List

1. Toussaint, L. L., Shields, G. S., & Slavich, G. M. (2016). The associations between forgiveness and inflammatory markers: A meta-analytic review. Journal of Behavioral Medicine, 39(6), 782-794.
2. Carson, J. W., Keefe, F. J., Lynch, T. R., Carson, K. M., Goli, V., & Fras, A. M. (2005). Forgiveness and chronic low back pain: A preliminary study examining the relationship of forgiveness to pain, anger, and psychological distress. Journal of Pain, 6(2), 84-91.
3. Vlachopoulos, C., Kosmopoulou, F., & Stefanadis, C. (2004). Stress and cardiovascular disease: Physiological effects of stress-related mechanisms. Hellenic Journal of Cardiology, 45(5), 200-206.
4. Worthington, E. L., Jr. (2006). Forgiveness and reconciliation: Theory and application. Routledge.
5. Johns Hopkins Medicine. (n.d.). Forgiveness: Your health depends on it. Retrieved from https://www.hopkinsmedicine.org
6. Mayo Clinic. (n.d.). Forgiveness: Letting go of grudges and bitterness. Retrieved from https://www.mayoclinic.org
7. Bible, New International Version (NIV). Various scriptures cited from BibleGateway https://www.biblegateway.com