How to Get Rid of Resentment: 20 Proven Strategies

Last Updated on February 15, 2024 by Milton Campbell

Resentment is an emotion that can have a negative impact on our mental and emotional well-being. It can be caused by a variety of factors, such as past experiences, unmet expectations, and difficult relationships.

However, holding onto resentment can prevent us from moving forward and achieving personal growth. In this article, we will explore 20 proven strategies to help you let go of resentment and promote overall well-being. Whether you choose to work through these strategies independently or with the help of a professional, taking steps to release resentment can lead to a happier, healthier life.

Causes of Resentment

Feeling resentful is a common emotion that can be caused by many different factors. Some of the most common causes of resentment include:

  1. Unmet expectations – When we have high hopes for a relationship or situation but our expectations are not met, it can lead to resentment.
  2. Past experiences – Negative experiences from our past, such as abuse or betrayal, can cause lasting resentment that carries over into future relationships.
  3. Difficult relationships – Ongoing conflict or tension in a relationship can lead to resentment towards the other person.
  4. Powerlessness – Feeling like we have no control over a situation can lead to feelings of resentment and anger.
  5. Comparison – Comparing ourselves to others and feeling like we are not measuring up can lead to resentment towards those whom we perceive as more successful or privileged.

It’s important to identify what is causing your resentment in order to work through it effectively. Take time to reflect on the situations or individuals that make you feel resentful and consider whether there might be deeper underlying emotions or experiences contributing to your feelings. Addressing the root cause of your resentment is the first step towards letting go.

The Effects of Grudges

Grudges are a form of deep resentment that people hold onto for a prolonged period, often for years or even decades. Holding onto a grudge can significantly impact a person’s mental and physical health, as well as their relationships with others.

One of the most significant effects of a grudge is the impact it has on a person’s mental health. Holding onto resentment can lead to anxiety, depression, and other mood disorders. The negative emotions of anger, bitterness, and disappointment that accompany a grudge can lead to a lack of motivation, fatigue, and a loss of self-esteem and self-worth.

When a person holds onto a grudge, they often feel the need to stay on the defensive and protect themselves from further hurt. This can lead to a lack of trust, isolation, and loneliness. Holding onto a grudge can also cause people to become stuck in negative thought patterns, which can impact their ability to form healthy and positive relationships with others.

Grudges can also have an impact on a person’s physical health. Studies have shown that people who hold onto resentment are more likely to experience high blood pressure, heart disease, and other chronic health conditions. Prolonged negative emotions and stress can have a harmful effect on the body’s immune system, leading to an increased risk of illness and disease.

In addition to affecting a person’s health, holding onto a grudge can also impact their relationships with others. A person who holds onto resentment may become irritable, defensive, and critical of others. They may struggle to form or maintain healthy relationships, and may even become isolated from family and friends. They may also be perceived as unforgiving, cold, and bitter.

Ways to Let Go

  1. Acknowledge and accept your feelings: It’s essential to recognize and accept your feelings of anger and resentment. Ignoring or suppressing these emotions will only cause them to fester and grow stronger.
  2. Take responsibility for your emotions: Instead of letting resentment control you, take ownership of your feelings and realize that you have the power to change them.
  3. Practice self-awareness: Cultivating self-awareness allows you to identify when you start to feel resentful and understand the underlying triggers and causes.
  4. Embrace forgiveness: Forgiveness can improve your mental health and peace of mind. It doesn’t mean condoning the actions of others, but rather letting go of the grudge you hold against them.
  5. Seek professional help: If you find it hard to let go of resentment on your own, consider seeking guidance from a licensed therapist or counselor who specializes in dealing with negative emotions.
  6. Be mindful and present: Mindfulness can help you cultivate awareness of your thoughts and emotions, allowing you to observe and let go of resentment more easily.
  7. Shift your perspective: Changing your perspective on the situation or person you resent can help you see things in a different light and find understanding or empathy.
  8. Practice gratitude and love: Focusing on loving thoughts and expressing gratitude can help counteract feelings of resentment and foster a more positive mindset.
  9. Engage in self-care: Taking care of your physical, mental, and emotional well-being is crucial for overcoming resentment and living a happier life.
  10. Practice guided meditation: Guided meditation can help you release built-up anger and resentment and promote emotional healing and forgiveness.
  11. Learn from past experiences: View past experiences of resentment as life lessons and opportunities for personal growth. Reflect on what you can learn from them and how you can prevent similar situations in the future.
  12. Limit contact with the person you resent: If possible, create healthy boundaries and reduce interactions with the person who caused your resentment, allowing you to prioritize your own well-being.
  13. Engage in cognitive-behavioral techniques: Cognitive-behavioral therapy techniques can help you challenge negative thoughts and reframe your perspective, facilitating the release of resentment.
  14. Surround yourself with positive influences: Surround yourself with people who love and support you, creating an uplifting environment that counteracts resentment.
  15. Avoid ruminating on the past: Resist the urge to replay past events and instead focus on the present moment. Dwelling on the past will only perpetuate feelings of resentment.
  16. Seek closure or reconciliation if appropriate: If it feels right and safe, consider seeking closure or engaging in a conversation with the person you resent, with the aim of finding peace and resolution.
  17. Seek online therapy: Online therapy platforms can provide accessible and convenient support from licensed therapists who can guide you through the process of overcoming resentment.
  18. Take time to heal: Healing takes time. Be patient with yourself as you work through your resentful feelings and allow yourself to grieve and process the emotions fully.
  19. Practice forgiveness towards yourself: It’s important to forgive yourself for any past mistakes or shortcomings that may have contributed to your feelings of resentment.
  20. Let go of the need for fairness: Accept that life is not always fair, and letting go of the need for fairness can free you from resentful feelings.

Remember, letting go of resentment is a journey that may take weeks, months, or even longer. It’s normal to experience setbacks along the way, but with perseverance and a commitment to your well-being, you can find peace and live a life free from resentment.

Changing Your Perspective

Changing your perspective is a powerful tool that can help you let go of resentment and embrace a more positive and fulfilling life. When we hold onto grudges, we often view situations and people through a negative lens, which perpetuates our feelings of anger and resentment. By shifting our perspective, we can find new understanding, empathy, and even forgiveness.

One of the first steps in changing your perspective is to practice empathy. Putting yourself in the shoes of the person you resent can help you understand their motivations, circumstances, and limitations. Understanding that everyone has their own struggles and flaws can humanize the person you resent and make it easier to let go of negative feelings.

Another way to change your perspective is to focus on gratitude. Shifting your attention to the blessings, positive experiences, and kind acts in your life can help you see the bigger picture and put the situation that caused your resentment into perspective. Practicing gratitude regularly can help you cultivate a more positive mindset and reduce the intensity of negative emotions.

Additionally, seeking out different viewpoints and diverse opinions can broaden your perspective. Engage in open and honest conversations with others who might have a different take on the situation. Listening to their perspectives can challenge your own beliefs and help you see things from a different angle.

Reflection and self-reflection are also powerful tools for changing your perspective. Take time to reflect on your own role in the situation that caused your resentment. Ask yourself if there’s anything you could have done differently or if there were any misunderstandings. By taking responsibility for your part, you can gain a sense of empowerment and let go of any lingering resentment.

Practicing mindfulness can also help change your perspective. Mindfulness involves being fully present in the moment and observing your thoughts and emotions without judgment. By practicing mindfulness, you can become more aware of the negative thought patterns and narratives that contribute to your resentment. With this awareness, you can consciously choose to shift your perspective and focus on more positive and constructive thoughts.

Lastly, seeking support from others can provide fresh perspectives and insights. Share your thoughts and feelings with trusted friends, family, or a therapist. They may offer different viewpoints or provide guidance that can help you see the situation in a new light.

Changing your perspective takes time and effort, but it’s a valuable investment in your personal growth and overall well-being. By practicing empathy, gratitude, reflection, and mindfulness, and seeking out different viewpoints and support, you can transform your perspective, release resentment, and open yourself up to a more positive and fulfilling life. Remember, you are in control of how you choose to interpret and respond to situations, and by changing your perspective, you can reshape your entire experience.

Seeking Professional Help

Seeking professional help is an essential step in letting go of resentment and finding healing and peace in your life. While it is possible to work through resentment on your own, enlisting the support and guidance of a licensed therapist or counselor can provide invaluable tools, insights, and a safe space for your journey of healing.

Therapists and counselors are trained professionals who specialize in helping individuals navigate their emotions, cope with challenging situations, and develop healthy coping mechanisms. They can help you explore the root causes of your resentment, identify negative thought patterns, and develop strategies to let go of the grudges you hold.

One of the key benefits of seeking professional help is the unbiased perspective they provide. Therapists are neutral observers who can provide an objective viewpoint, helping you see your own patterns and beliefs more clearly. They can challenge your assumptions and offer alternative ways of thinking and responding to the situations that lead to your resentment.

Therapy sessions create a safe and supportive environment for you to express your feelings without judgment or fear of repercussions. A therapist will listen actively, validating your emotions and experiences. This validation can be immensely healing, as it helps you feel understood and acknowledged for the pain you have been carrying.

Professional help also provides you with valuable tools and techniques tailored to your specific needs. Therapists may use various therapeutic approaches, such as cognitive-behavioral therapy (CBT), mindfulness-based therapies, or trauma-focused therapies, to help you work through your resentment. These evidence-based approaches can assist you in identifying and challenging negative thoughts, cultivating self-compassion, and developing healthier coping strategies.

Additionally, therapists can help you navigate any underlying issues that may be contributing to your resentment. They can help you explore past traumas, unresolved conflicts, or patterns of behavior that may be perpetuating your negative emotions. By addressing these root causes, you can gain a deeper understanding of yourself and create lasting change.

It is important to remember that seeking professional help is not a sign of weakness but rather a courageous step toward healing and personal growth. It is a proactive decision to prioritize your well-being and to work towards resolving the resentment that has been weighing you down. Just like physical health, mental and emotional health requires professional guidance at times, and therapy can provide the necessary support system for your journey.


In conclusion, resentment is a powerful emotion that can be detrimental to our health and happiness. Remember, letting go of resentment is an ongoing process that requires patience and dedication, but the rewards of inner peace and wholeness are well worth it.