Psychology of Forgiveness

There are several definitions of forgiveness. At a basic level, forgiveness refers to the completion of a process of “letting go” of all the negative feelings experienced when one person is hurt by the actions or words of another person. 

As in the classic moral story about a debtor asking forgiveness for a debt he could not repay (Luke 7:40-50), forgiveness balances the scales of justice by cancelling the debt owed by an offender toward the person who suffered because of the offender's offense. 


Forgiveness can be a single act. People can let go of a past hurt and the accompanying distressing emotions such as strong anger. They also give up a desire to get even (revenge motivations).

Forgiveness is also a personality trait. Forgiving people have a habit of forgiving others. Sometimes this type of forgiveness is called forgivingness. Psychological scientists may also refer to this type of forgiveness as dispositional forgiveness.


Forgiveness does not require reconciliation but reconciliation may help with the process of reconciliation.


Forgiveness deals with the problem of intrapersonal pain. Forgiveness heals the inner hurts and sets hurting people free from the toxicity of holding on to hurtful memories. Constantly reviewing old hurts (nursing grudges) perpetuates inner distress.

Unforgiveness, is a state of holding onto a hurtful experience characterised by remembering the hurt and re-experiencing distressful emotions such as anger. Unforgiveness may be accompanied by thoughts of revenge. Unforgiveness is captured in ordinary language by the phrase, "holding a grudge."

Forgiveness comes with blessings of good health and well-being. Forgiveness is not a cure-all, but it often helps with aspects of depression and anxiety. We may feel less stressed and less angry when we forgive. Research indicates a reduction in cortisol levels when people forgive. Our cortisol levels are elevated when we are under stress.

Forgiveness is positively correlated with humility, hope, love and compassion.


Two psychologists have led the way in developing approaches to forgiveness that have helped many people: Robert Enright and Ev Worthington, Jr. (see references below).

Findings published by Chelsea Greer and her colleagues indicate improvement in forgiving when using a workbook.

Self-forgiveness is an important aspect of forgiveness because some people are overly self-critical about their past actions.

Reconciliation

Some theorists view Christian forgiveness as including a positive attitude toward the offender with a desire to reconcile. However, most agree that there is a danger of reconciling with offenders who continue to abuse the forgiver. Thus, even when reconciliation may be a desirable goal, forgiveness does not require reconciliation.

Reconciliation is a process of restoring a broken relationship. Reconciliation requires trust. Reconciliation works best when it is safe to reconcile. Reconciliation involves at least two parties who are committed to repair the damaged relationship.

Counselors, clergy, and psychotherapists are among those who may be trained in forgiveness interventions. Some people naturally forgive others and some learn to forgive through spiritual practices like prayer. Some benefit from reading self-help books. Others may benefit from one or more sessions with a professional.

Learn more about forgiveness in Chapter 6 of Living Well on AMAZON.






See Also, Forgiveness Books and Reviews


Learn more about forgiveness by reading these online articles

5 Beliefs about Forgiveness - Survey Data

10 Beliefs about Forgiveness and Reconciliation

Forgiveness Quotes

Forgive? Yes. Reconcile? Maybe.

Forgiveness and Psychotherapy

Sexual Harassment, Apologies, Forgiveness, and Restoration

Self-Forgiveness

Psychology of Forgiveness and Spirituality

How Forgiveness Promotes Hope


Learn more about forgiveness in these Books

Handbook of Forgiveness, Second Edition

FORGIVENESS THERAPY: AN EMPIRICAL GUIDE FOR RESOLVING

ANGER AND RESTORING HOPE

FREE OF CHARGE: GIVING AND FORGIVING IN A CULTURE STRIPPED OF GRACE   

References


Enright, R.D. & Fitzgibbons, R.P. (2015). Forgiveness therapy: An empirical guide for resolving anger and restoring hope. Washington, DC: American Psychological Association.


Greer, C. L., Worthington, E. L., Jr., Lin, Y., Lavelock, C. R., & Griffin, B. J. (2014). Efficacy of a self-directed forgiveness workbook for Christian victims of within-congregation offenders. Spirituality in Clinical Practice, 1(3), 218-230.
http://dx.doi.org/10.1037/scp0000012


Worthington, E. L., Jr. (2006). Forgiveness and reconciliation: Theory and application. New York: Brunner-Routledge.


Worthington, E.L., Jr., (2013). Moving forward: Six steps to forgiving yourself and breaking free from the past. Colorado Springs, CO: Waterbrook. 

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Effective Apologies

APOLOGIES

What Works?

Individuals and business leaders often find themselves apologizing or dealing with requests for an apology. Most are seeking forgiveness and many wish to make things right. But correcting mistakes is not always easy.

An apology is a statement that acknowledges offence or failure accompanied by an expression of regret. Psychological research adds features found to be effective in the sense that most people will accept the apology.

Having an affair destroys most romantic relationships. 

Some partners do forgive and reconcile. Many do not. In an age of ubiquitous cameras, high speed internet communication, and hackers, odds increase that cheaters will be revealed to a wide audience. Of course, it’s not just the spouse or partner who suffers—children, relatives, and close friends hurt as well.

Usually the small stuff can be handled with an “I’m sorry” as long as it appears genuine. 
When the offense causes some difficulty, reputable businesses make amends. For example, after incorrect ticketing in China, I was moved to business class–too bad it was only an hour flight! Larger offenses cause more distress and law suits are costly.

Church leaders know a lot about public apologies too.
Canadian leaders apologized for the way early Canadians ill-treated First Nations People in residential schools. Many of the schools were religious. Catholic leaders apologized for clergy sexual abuse of children and cover-ups. From time to time religious leaders admit to sexual infidelity.

FIRST with TRUTH

FIRST with TRUTH is an easy way to remember six effective components of an apology. The letters in the word "TRUTH" refer to five ideas linked to research. Add the concept of being "FIRST" and you have my six suggestions.

  Apologies usually work as a package.

People receiving an apology often need several items to be present to forgive the offense. Keep in mind that apologies do not always work. And the setting needs to be safe for all involved. Finally, in serious matters, consult an attorney.

1. Be FIRST in telling the truth. Apologies are more effective when people and businesses do not wait until they are caught. Reputable businesses recall their faulty products when they discover something is wrong. Hiding the truth can look like a "cover-up," which victims despise. Covering up the truth has serious negative consequences. Consider the plight of churches that covered up clergy abuse.

People who want a trusting relationship apologize for events likely to have an impact on their partner or spouse. If you damaged the car or broke something meaningful it’s usually good to confess before your partner finds out.

But, some acts like an affair evoke strong emotions such that the victim needs to be prepared to receive an apology. If in doubt, ask a third party like a counselor or mediator to help. So apologizing before being caught is a general rule but exceptions exist when a confession can lead to harm.

2. Tell the TRUTH. A complete and truthful apology is important. Clearly state, “I apologize.” And clearly state what you apologize for. Provide sufficient details so it’s clear that you recognize the problem you or your business caused. If you’re not good at expressing yourself, ask for help.

3. Take RESPONSIBILITY. “I was wrong.” Admitting fault is often a key to an effective apology. Leave off excuses and explanations that can sound like excuses. Giving reasons for what you did can sound like it’s not your fault, which discounts the effectiveness of your apology.

4. UNDO the harm. Undoing the harm can be impossible in some cases but a sincere and generous offer can go a long way toward making amends. When my wife and I had problems with work on our house, the business apologized, refunded our final payment, and hired a professional to make it right.

In personal matters, it may take a third party to mediate a settlement. Counselors, clergy, and professional mediators can sometimes help.

5. Demonstrate REMORSE. Most people need to see evidence of remorse-sometimes it means seeing an emotional response consistent with remorse. This is a tough one. Some offenders cry easily and others have difficulty showing emotion even when they feel remorseful. In contrast, some victims have been burned so badly that they do not trust displays of emotion as genuine, whilst others are quick to accept an apology and forgive with any reasonable sign of remorse. When you can see the offense from the perspective of the victim, you are likely on your way toward an empathy. Empathy is a key to feeling remorseful.

6. HUMBLY explain the HISTORY of the events leading up to the offense in response to questions. Many people want answers. They want to know why you or your business did such a thing. People want satisfactory answers but what satisfies one person may not satisfy another. And, as noted above, keep in mind explanations can sound like excuses.

Perhaps humility is a key here. All honest people can do is share their version of events leading up to the offense. In some cases you may need to verify relevant facts or events. Even when things cannot be undone as in the case of a death as a result of an accident, families still want to know the details of what happened.

BOOK AD:  A HOUSE DIVIDED 

References and Resources for Additional Reading.

Grover, S. L., Abid-Dupont, M.-A., Manville, C., & Hasel, M. C. (2019). Repairing broken trust between leaders and followers: How violation characteristics temper apologies. Journal of Business Ethics, 155(3), 853–870. https://doi.org/10.1007/s10551-017-3509-3

Grover, S. L., & Hasel, M. C. (2018). The ironic double whammy of being an ethical leader: Follower response to leader infidelity. M@n@gement, 21(3), 1032–1049. https://doi.org/10.3917/mana.213.1032a

Iwai, T., de França Carvalho, J. V., & Islam, G. (2023). How transgressor’s moral identity leads to high‐quality apologies: The positive effects of guilt. British Journal of Social Psychology, 62(3), 1486–1505. https://doi.org/10.1111/bjso.12644

Jeter, W. K., & Brannon, L. A. (2018). ‘I’ll Make It Up to You:’ Examining the effect of apologies on forgiveness. The Journal of Positive Psychology, 13(6), 597–604.

Jordan, K., Worthington, E. L., Jr., & Sutton, G. W. (2013). Promoting forgiveness toward Christians by LGBTQ respondents using apology and 99 perspective-taking. Journal of Psychology and Christianity, 32(2), 99–114.

Kirchhoff, J., Wagner, U., & Strack, M. (2012). Apologies: Words of magic? The role of verbal components, anger reduction, and offence severity. Peace and Conflict: Journal of Peace Psychology, 18, 109-130.  doi 10.1037/a002809

Leunissen, J., Schumann, K., & Sedikides, C. (2022). Self-protection predicts lower willingness to apologize. The Journal of Social Psychology, 162(6), 691–700. https://doi.org/10.1080/00224545.2021.1948812

Lewicki, R. J., Polin, B., & Lount, R. B., Jr. (2016). An exploration of the structure of effective apologies. Negotiation and Conflict Management Research, 9(2), 177–196. https://doi.org/10.1111/ncmr.12073

Polin, B., Doyle, S. P., Kim, S., Lewicki, R. J., & Chawla, N. (2024). Sorry to ask but … how is apology effectiveness dependent on apology content and gender? Journal of Applied Psychology, 109(3), 339–361. https://doi.org/10.1037/apl0001128

Schumann, K. (2018). The psychology of offering an apology: Understanding the barriers to apologizing and how to overcome them. Current Directions in Psychological Science, 27(2), 74–78. https://doi.org/10.1177/0963721417741709

Sutton, G. W. (2016). A house divided: Sexuality, morality, and Christian cultures. Eugene, OR: Pickwick. ISBN: 9781498224888

Thomas, E. K., & Sutton, G.W. (2008). Religious leadership failure: Forgiveness, apology, and restitution. Journal of Spirituality in Mental Health, 10, 308-327. Academia Link    Research Gate Link

Thomas, E. K., White, K., & Sutton, G.W. (2008). Religious leadership failure: Apology, responsibility-taking, gender, forgiveness, and restoration. Journal of Psychology and Christianity, 27, 16-29. Academia Link    Research Gate Link

Wilkinson, M. (2010). Public acts of forgiveness: What happens when Canadian churches and governments seek forgiveness for social sins of the past?  In M. Mittelstadt & G. W. Sutton (eds). Forgiveness, reconciliation, and restoration: Multidisciplinary studies from a Pentecostal perspective. (pp. 177–198). Eugene, OR: Pickwick Publications. http://wipfandstock.com/pickwick_publications

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