As a relationship therapist I work with the rifts and bruises that occur between parents and children; friends; dating couples; married couples and even co-workers.
Relationships are tough. They can squeeze you for all you’re worth demanding more patience, perspective, strength and courage than most other human undertakings. But they’ve got one huge thing going for them as well: they are uniquely potent arenas for personal and spiritual growth.
If you’d rather not be challenged into becoming a bigger, more compassionate person, don’t get into any meaningful relationships!
Since it’s inevitable that you and someone you love or work closely with will stomp on one another’s hot spots at some point, it’s highly likely you’ll find yourself wondering whether to forgive. If you decide to try this, now what?
Today I’m returning to the work of Fred Luskin. His nine steps make the path more transparent and give you a feel for how to make progress.
I’m trying these steps out. Several of my clients are. Let me know if there is someone in your life whom you’ve had a hard time forgiving and see if these steps help.
The Nine Steps to Forgiveness
1. Know exactly how you feel about what happened and be able to articulate what about the situation is not OK. Then, tell a couple of trusted people about your experience.
2. Make a commitment to yourself to feel better. Forgiveness is for you and no one else.
3. Forgiveness does not necessarily mean reconciling with the person who upset you or condoning the action. In forgiveness you seek the peace and understanding that come from blaming people less after they offend you and taking those offenses less personally.
4. Get the right perspective on what is happening. Recognize that your primary distress is coming from the hurt feelings, thoughts, and physical upset you are suffering now, not from what offended you or hurt you two minutes—or 10 years—ago.
5. At the moment you feel upset, practice stress management to soothe your body’s fight or flight response.
6. Give up expecting things from your life or from other people that they do not choose to give you. Remind yourself that you can hope for health, love, friendship, and prosperity, and work hard to get them. However, these are “unenforceable rules:” You will suffer when you demand that these things occur, since you do not have the power to make them happen.
7. Put your energy into looking for another way to get your positive goals met than through the experience that has hurt you.
8. Remember that a life well lived is your best revenge. Instead of focusing on your wounded feelings, and thereby giving power over you to the person who caused you pain, learn to look for the love, beauty, and kindness around you. Put more energy into appreciating what you have rather than attending to what you do not have.
9. Amend the way you look at your past so you remind yourself of your heroic choice to forgive.
For more on Forgiveness, see Fred Luskin’s new book Forgive For Good.
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FIRST TIME HERE?
This is the latest article in a year-long series on the “12-most-important-relationship-skills-no-one-ever-taught-me-in-school-but-I-sure-wish-they-had.”
Click the box for the full list. →
If you’re interested in reading this blog in sequence, below are links to the series to date, beginning with the first posting at the top.
SKILLS FOR UNDERSTANDING
SKILL ONE ~ Recognize (and get to know) the many “yous.”
SKILL TWO ~ Learn how to be pro-active: choose how y’all show up.
- Report The News – Don’t Act it Out
- Happy Families
- Self Leadership
- When Does A Relationship Need Help?
SKILL THREE ~ Accept (and get curious about) other peoples’ complexity
- 5 Non verbal Cues You Need To Know
- How To Change Someone Else
- 2 Magic Ratios for Great relationships
- Is Understanding Overrated?
SKILLS FOR CONNECTING
SKILL FOUR ~ Master the Art of Conversation
- Five Conversations
- How To Never Be Boring
- The 5 Principles For Great Conversation
- The 7 Deadliest Fights & How To Fight Fair
SKILL FIVE ~ Learn How To Listen With Your Whole Self
- 5 Ways To Be A Better Listener
- Listening To Yourself
- Who’s Listening
- Beyond Emotion Coaching – Listening For Your Child’s Needs
SKILL SIX ~ Crack The Empathy Nut
- Thriving Through Tough Times
- Teaching Empathy to Adults
- Teaching Empathy to Children
- Living Empathically
SKILL SEVEN ~ Practice Kindness
- Kindness Is Key
- Cultivating Kindness
- Can We Ever Be Too Kind?
- Independence, Co-dependence and Interdependence
- One Small Step Toward Self Compassion
SKILL EIGHT ~ Negotiate with a Win-Win Mentality
- The #1 Reason Marriages Fail
- How To Negotiate The Small Stuff in Marriage
- How To Negotiate The BIG Stuff in Marriage
- Values Worth Fighting For
SKILLS FOR RE-CONNECTING
SKILL NINE ~ Build (or rebuild) trust.
SKILL TEN ~ Apologize & “Do Over” When You’ve Blown It
- Apology “Fails.”
- The Anatomy of a Bad Apology.
- The Anatomy of a Good Apology
- The Anatomy of a Great Apology
SKILL ELEVEN ~ Forgive and Move On When They’ve Blown It
- Cake or Death? Forgiveness & Revenge as Evolutionary Bedfellows
- Why Forgive?
- How To Forgive Someone Else