Holding grudges weighs you down. When you hold grudges, it is not possible to heal your emotional pain. Holding grudges may actually harm your health. Adults who held grudges for more than a decade. Experience greater cognitive decline than those who were more forgiving. Holding grudges may increase stress hormones such as cortisol, negatively impacting your immune system. The longer you hold a grudge, the more difficult it is to forgive and move on. To let go of a grudge, shift your focus off the person who “wronged” you and the story of your suffering. Music from #Uppbeat (free for Creators!):