We’ve all experienced feelings of bitterness or resentment at some point in our lives. Whether it’s toward a person, a situation, or even ourselves, these emotions can linger and take root if left unaddressed. While we may think of them as purely emotional responses, the truth is that bitterness and resentment can have a profound impact on our physical health, just as much as our mental well-being.

In my work with clients, I’ve seen firsthand how bitterness and resentment can hold people back from the progress they so desperately want to make in life. These emotions, while valid, can become shackles, trapping us in a cycle of negativity. We have the power to set ourselves free—but it begins with a decision. In this blog, we’ll explore how these negative emotions manifest in the body, their long-term health consequences, and how acknowledging and releasing them can set us free.

The Mind-Body Connection: How Emotions Affect Health

Bitterness and resentment often stem from unresolved pain or injustice. Holding onto these emotions can create a cycle of stress in the body. When we’re bitter, our minds are constantly reliving past wrongs, and this creates a physiological response in the form of increased cortisol, the body’s primary stress hormone.

Over time, elevated cortisol levels can lead to:

Weakened immune system function
High blood pressure
Increased risk of chronic inflammation
Weight gain, especially around the abdomen
Sleep disturbances
Increased risk of anxiety and depression

This constant state of stress takes a toll on the body, keeping it in "fight or flight" mode. What starts as emotional pain turns into physical symptoms that disrupt our overall health. In my work with clients, I often see that until these emotions are acknowledged, they become a barrier to living fully and freely.

Bitterness and Resentment: The Physical Toll

Bitterness and resentment aren’t just feelings—they often show up in our bodies in ways we might not recognize. Common physical manifestations include:

Muscle tension: Carrying emotional baggage often leads to physical tension in the neck, shoulders, and back, as our bodies unconsciously tighten up under stress.
Headaches or migraines: Chronic stress from unresolved emotions can trigger tension headaches or migraines.
Digestive issues: The gut is particularly sensitive to stress, and bitterness can exacerbate conditions like irritable bowel syndrome (IBS) or indigestion.
Cardiovascular issues: Holding onto resentment has been linked to higher blood pressure and an increased risk of heart disease.

It’s important to recognize the ways that bitterness physically manifests, so we can begin the process of releasing it.

Personal Story: My Own Journey with Resentment

I can relate to these feelings of resentment on a personal level. After being misunderstood by both myself and medical professionals for years, I was diagnosed with inattentive ADHD as an adult. While the relief of knowing what I was dealing with was profound, that relief was quickly overshadowed by a wave of bitterness and resentment. I couldn’t help but wonder how different my life might have been if I had known earlier.

This bitterness felt like a heavy weight on my shoulders, and it could have easily consumed me. At that moment, I realized I had a choice: I could stay stuck in the "what-ifs" and "should-have-beens," or I could acknowledge those feelings and make a decision to not stay in the mud. That decision wasn’t easy, but it was simple. I chose to let go of the bitterness so I could fully live the life I have ahead of me. That personal experience taught me that while acknowledging bitterness is the first necessary step in the process, the key to moving forward is cultivating your power to release it.

The Science Behind Negative Emotions and Health

Research shows that chronic negative emotions, like bitterness, contribute to inflammation, a key driver of many chronic diseases. For example, a study published in the Journal of Behavioral Medicine found that individuals who held onto feelings of anger and resentment were more likely to experience higher levels of systemic inflammation, which is linked to conditions such as heart disease, diabetes, and even cancer.

Bitterness and resentment can have a cumulative effect. As stress and inflammation increase, they impair the body’s ability to repair itself, leaving it more vulnerable to illness over time.

The Emotional Weight of Resentment

Carrying the emotional weight of resentment doesn’t just affect the body—it takes a toll on our mental health as well. Bitterness often traps people in a cycle of negativity, making it harder to experience joy, peace, or contentment. Over time, this emotional strain can lead to depression, anxiety, and a sense of emotional exhaustion.

In my experience working with clients, I’ve seen how these emotions prevent people from fully engaging in life. Living with constant resentment prevents us from growing emotionally and physically, and it keeps us shackled to the past.

Breaking the Cycle: How to Let Go of Bitterness

Letting go of bitterness and resentment is essential for both your mental and physical health. While the process of letting go may not be easy, it begins with a simple, yet powerful decision. Here are a few ways to start:

1. Practice Forgiveness: Forgiveness doesn’t mean excusing or forgetting what happened—it means freeing yourself from the emotional burden. By forgiving others (or yourself), you release the hold that bitterness has on your life. According to research done at John Hopkins University, studies have found that the act of forgiveness can reap huge rewards for your health including improved cholesterol levels, higher quality sleep, decreased pain, lower blood pressure and a lower risk of heart attack. Research also suggests that there is an increase in the connection between forgiveness and health as you age.

2. Journaling: Writing down your thoughts and feelings can help you process unresolved emotions. Journaling allows you to express your pain and work through your resentment in a safe space. Journaling helps you sort out your feelings, especially when you feel like they're gathering inside you. Only a few minutes of writing per day allows you to detangle everything and see more clearly. Through consistent journaling, individuals gain a deeper understanding of their emotions, behaviors, and triggers, which is pivotal for personal growth. To read more about this healthy practice and its benefits, take a look at my past blog here.

3. Mindfulness and Meditation: Mindfulness helps you stay present and observe your emotions without judgment. By practicing mindfulness or meditation, you can detach from past hurts and begin to cultivate inner peace. The benefits of mindfulness are well-documented and include reduced stress, improved mental clarity, enhanced emotional regulation, and overall better well-being. The challenge with practicing mindfulness often lies in finding the time and space to do so consistently. For tips on how to find peace in the midst of your busy schedule, check out my past blog here.

4. Coaching and Havening Techniques: Working with a coach can provide the guidance and support needed to confront and release feelings of bitterness and resentment. Coaching can help you gain clarity, set personal goals, and develop action plans for emotional healing. Additionally, havening, a psychosensory technique that uses touch and visualization, can help to calm the nervous system and reduce the emotional charge associated with painful memories. By incorporating havening, clients can often process and let go of negative emotions more quickly, making way for lasting healing and personal growth.

The Health Benefits of Letting Go

Once you begin to let go of bitterness, the health benefits are significant. Studies show that forgiveness and emotional healing can lead to:

Lower blood pressure
Reduced cortisol levels and stress response
Improved immune function
Better sleep quality
Enhanced mental clarity and mood
Stronger relationships

Letting go doesn’t just free your mind—it also gives your body the space to heal and thrive. By releasing resentment, you allow yourself to experience joy, gratitude, and emotional freedom, all of which contribute to living a healthier, more fulfilled life.

Bitterness and resentment may seem like emotions we can carry without consequence, but the truth is that they impact our physical and mental health in profound ways. The longer we hold onto these emotions, the more they harm us—manifesting in chronic stress, inflammation, and emotional distress.

The good news is that by taking steps to release these negative emotions, we can improve both our physical and emotional well-being. Healing from the inside out is possible when we choose to let go, forgive, and embrace a healthier mindset. If you’ve been holding onto resentment, it’s time to set yourself free—for the sake of your health and your happiness.

As mentioned above, one of the most effective ways to release resentment is to work with someone equipped with the professional skills to guide you through this process. I happen to be both a Board Certified Health and Wellness Coach and a Havening TechniquesⓇ Certified Practitioner! I would love to step alongside you in your journey and provide you with the tools and techniques to truly heal. To learn more about my qualifications and/or set up a time to meet with me, be sure to read my bio below.

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here..

The Impact of Bitterness and Resentment on Your Health