How to Forgive When You Don’t Feel Like It

Forgiveness is often touted as a powerful tool to help us move on from past hurts and wrongs. However, in reality, it is often easier said than done. Forgiving someone who has wronged us can be incredibly challenging, particularly when we don’t feel like it. It requires an immense amount of internal strength and resilience to let go of resentment, anger, and pain and extend compassion and kindness instead. But the truth is, forgiveness is not just an act of kindness towards the other person; it is, perhaps more importantly, an act of self-love and healing.

Acknowledge the Pain

Before we can begin to forgive, we need to acknowledge and validate our pain. Ignoring or suppressing our emotions can intensify them in the long run. Therefore, it is crucial to allow ourselves to feel what we feel and not judge ourselves for it. Sit with your emotions, name them, and accept them as valid.

Understand the Situation

It is easy to get caught up in our hurt and anger and see only our side of the story. However, to forgive, we need to make an effort to view the situation from the other person’s perspective. Try to understand why they did what they did, what factors may have influenced their actions, and how you may have contributed to the conflict.

Let Go of Control

Often, our inability to forgive stems from a desire to control the situation or the person who has wronged us. However, holding on to this control only intensifies our feelings of powerlessness. Instead, try to accept that you cannot change the past or the other person’s actions. All you can control is how you respond to the situation.

Practice Self-Compassion

Forgiving someone else requires us to be kind and compassionate towards ourselves first. Practice self-care and offer yourself the same understanding and empathy that you would give to a friend in a similar situation. It is not selfish to prioritize your emotional well-being and healing.

Release the Resentment

Finally, forgiveness involves actively choosing to let go of the resentment, anger, and pain that weigh us down. This can be done in a variety of ways, from writing a letter to the other person (even if you never send it), practicing meditation or mindfulness, or engaging in physical activities that help release tension and stress.

Seek Professional Guidance

Sometimes, the pain and resentment can be so profound that it’s challenging to navigate the waters of forgiveness alone. If this is the case, consider seeking professional guidance. Therapists and counselors are trained in techniques that can help you process your emotions and work towards forgiveness.

Let Time Heal

While the adage “time heals all wounds” may not hold entirely true, time can indeed dull the sharp edges of pain. Be patient with yourself, understanding that forgiveness may take longer than you expect.

Embrace Vulnerability

Opening up to the pain, acknowledging it, and working through it requires vulnerability. It’s okay to feel exposed during this process – embrace this as a sign of strength, not weakness.

Communicate Your Feelings

If possible and appropriate, communicate your feelings to the person who hurt you. Transparency about your emotional journey can lead to understanding and even reconciliation.

Set Boundaries

Even as you work towards forgiveness, don’t hesitate to set boundaries to protect your emotional health. This might mean limiting interactions with the person who hurt you or setting guidelines for future communication.

Practice Empathy

Try to understand the other person’s point of view. They too might have been acting from a place of pain or fear. Acknowledging this doesn’t excuse their behavior but can help facilitate forgiveness.

Accept the Apology You Never Got

Sometimes, we wait for an apology to begin the process of forgiveness. However, the act of forgiveness is for you, not them. Learn to accept the apology you never received.

Rediscover Yourself

In the process of forgiveness, you may discover aspects of yourself you didn’t know existed. Embrace this journey of self-discovery and personal growth.

Reframe the Narrative

Instead of seeing yourself as a victim, reframe the narrative. See this experience as an opportunity for growth and empowerment.

Cultivate Gratitude

Even in painful experiences, there’s often something to be grateful for. Cultivating gratitude can shift your focus from pain to healing.

Practice Mindfulness

Mindfulness can help ground you in the present moment, away from past hurts. This can help create the mental space needed for forgiveness to bloom.

Seek Support from Loved Ones

Don’t hesitate to lean on friends and family during this journey. Their support and perspective can be invaluable.

Use Art as Therapy

Creative outlets like painting, writing, or dancing can help you express and process emotions that words might fail to capture.

Prioritize Self-Care

Always prioritize your well-being. Whether it’s taking a mental health day or enjoying a comforting meal, self-care plays a vital role in the journey towards forgiveness.

Look for the Lessons

Every experience, good or bad, comes with lessons. Identify what this situation has taught you.

Detach Yourself from the Situation

Try to view the situation objectively, as an outsider. This detachment can provide unique insights and facilitate the process of forgiveness.

Replace Negative Thoughts

Replace negative thoughts about the person or situation with more positive or neutral ones. This reframing can help dissipate resentment over time.

Foster Optimism

Fostering a positive outlook can help you navigate the journey of forgiveness with more resilience and hope.

Focus on Your Goals

Instead of dwelling on the past, focus on your goals and the future. This forward-thinking approach can provide the motivation needed to forgive and move on.

Be Kind to Yourself

Remember, forgiveness is a journey, not a destination. Be kind to yourself every step of the way.

Maintaining Forgiveness

Even after you’ve forgiven, old wounds might occasionally resurface. Learn strategies to maintain your state of forgiveness when this happens.

Engage in Physical Activities

Physical activities like yoga or running can help release pent-up emotions and promote a sense of well-being, aiding the forgiveness process.

Practice Patience

Forgiveness can’t be rushed. It’s a process that requires time, patience, and understanding.


Learn to accept the situation and the person for what they are. This acceptance is a crucial step towards forgiveness.

Practice Forgiveness Daily

Make forgiveness a daily practice. This doesn’t just apply to big hurts; even small daily annoyances require forgiveness. Making it a habit can make forgiving larger grievances easier over time.

Seek Solitude

Finding time for solitude can help in the process of forgiveness. It provides an opportunity for introspection and to gain clarity about your feelings and the situation.

Understand Your Emotions

Try to identify and understand your emotions. Recognizing the source of your anger and pain can be a crucial step towards forgiveness.

Maintain a Forgiveness Journal

Keeping a forgiveness journal can be beneficial. It allows for self-reflection and gives you a space to document your journey towards forgiveness.

Use Affirmations

Positive affirmations can assist in changing your mindset. By affirming that you are capable of forgiveness, you can gradually start to change your perception of the situation.

Practice Deep Breathing

Deep breathing techniques can help with the stress and anxiety that the process of forgiveness may bring. It can help calm your mind and center your thoughts.

Cultivate Compassion

Compassion towards oneself and others is a key element of forgiveness. It helps in seeing the situation from a different perspective and eases the process of letting go.

Use Guided Imagery

Guided imagery can be a tool for forgiveness by creating positive mental images that promote healing and forgiveness.

Learn to Forgive Yourself

Sometimes, we are our own harshest critics. Learning to forgive oneself is equally important as forgiving others.

Stay Consistent

Consistency is key in the process of forgiveness. Regularly practicing forgiveness methods can help speed up the journey.

Exercise Regularly

Regular physical activity can aid in releasing pent-up emotions and stress, contributing to a healthier mental state necessary for forgiveness.

Practice Progressive Muscle Relaxation

Progressive muscle relaxation techniques can help to reduce stress and promote a sense of calm, thus facilitating the journey towards forgiveness.

Try Guided Meditation

Guided meditation can be beneficial in the forgiveness process. It helps in releasing negative thoughts and replacing them with positive ones.

Foster Self-Love

Fostering self-love is an essential component of forgiveness. It helps in healing emotional wounds and promotes personal growth.

Nurture Positive Relationships

Surrounding yourself with positive and supportive relationships can aid in the process of forgiveness.

Detox Your Mind

Eliminating negative thoughts and focusing on positive aspects of life can assist in making the process of forgiveness smoother.

Unleash Your Creativity

Indulging in creative activities such as painting, writing, or dancing, can help channel negative emotions in a positive way and aid in forgiveness.

Implement Positive Visualization

Positive visualization can be a potent tool in fostering forgiveness. Visualizing positive outcomes can help in letting go of resentment and anger.

Seek Spiritual Support

For some, seeking spiritual support can be a part of the forgiveness journey. It can offer comfort and guidance during challenging times.

Embrace Change

Embracing change, especially in one’s perception and attitude, can facilitate the process of forgiveness. Accepting that situations and people can change is an integral part of forgiving and moving on.

Practice Mindfulness

Incorporating mindfulness into your life can assist in the forgiveness process. It helps you stay present rather than dwelling on past events, allowing for a more objective view of the situation.

Seek Professional Help

If you find it challenging to forgive, consider seeking professional help. Therapists and counselors are trained to guide you through this process, providing tools and strategies to help you cope.

Avoid Revenge

Acting on feelings of revenge can obstruct the forgiveness process. Try to resist these urges and focus instead on healing and moving forward.

Limit Contact

If the person you are trying to forgive continues to cause you distress, it might be helpful to limit contact. This can provide the emotional space needed to work through your feelings.

Use Art Therapy

Creative outlets like art therapy can be beneficial in expressing feelings that might be hard to articulate in words. This can be a therapeutic part of the forgiveness process.

Set Boundaries

Setting clear boundaries with the person you are trying to forgive can prevent further hurt and facilitate healing.

Develop Empathy

Understanding the other person’s perspective can be helpful in the forgiveness process. This may be challenging, but developing empathy can ease the journey towards forgiveness.

Read About Forgiveness

Reading books or articles about forgiveness can provide insight and guidance. Learning about others’ experiences can offer comfort and practical advice.

Join a Support Group

Being a part of a community who understands what you are going through can be helpful. A support group can provide a safe space to share feelings and experiences, and to learn from others going through similar situations.

Invest Time in Yourself

Spending time on self-care and personal development can be beneficial in the healing process. This can include things like reading, exercising, or simply taking time to relax.

Use Music Therapy

Listening to or creating music can be therapeutic. It can help express feelings, reduce stress, and promote relaxation.

Keep an Open Mind

Keeping an open mind can be beneficial in the forgiveness process. It allows for the possibility of reconciliation, or at least for peaceful coexistence.

Practice Gratitude

Focusing on aspects of your life that you are thankful for can shift your mindset from resentment to appreciation, facilitating the process of forgiveness.

Remember the Good Times

Remembering positive experiences with the person you are trying to forgive can help balance feelings of resentment and aid in the forgiveness process.

Let Go of Expectations

Relinquishing expectations of an apology or recognition of wrongdoing can speed up the forgiveness process. Forgiveness is about your healing, not your admission of guilt.

Be Honest with Your Feelings

Acknowledging your emotions, instead of suppressing them, can be an important step in the forgiveness process. Be honest with yourself about how you feel.

Reach Out

If you feel ready, reaching out to the person you are trying to forgive can be powerful. This step should be taken when you feel comfortable and ready, and not rushed.

Give It Time

Forgiveness cannot be forced and it often takes time. Don’t rush the process and allow yourself to heal at your own pace.

Find Closure

Finding closure, either through a conversation, a letter, or simply in your own mind, can help mark the end of your forgiveness journey. This doesn’t necessarily mean forgetting or completely getting over the hurt, but it’s about making peace with what happened.



Forgiveness is a complex process that takes time and practice. But it is a powerful tool that can bring healing and liberation to our lives. By acknowledging our pain, understanding the situation, letting go of control, practicing self-compassion, and releasing resentment, we can begin to forgive even when we don’t feel like it. Remember that forgiveness is not about forgetting or excusing the other person’s actions; it is about freeing ourselves from the burden of anger and pain and opening ourselves up to compassion and kindness. Let forgiveness be an act of love towards yourself.