Many of us have heard the phrase, “Failing to forgive is like taking rat poison and expecting the other person to die.” While we may recognize how damaging unforgiveness is to our own hearts, we do not often make the effort to actually forgive. Why? We may not be ready. There may be safety issues going on that need to be addressed first. We may not truly know how to forgive.
Forgiveness is not always as easy as “1, 2, 3,” but here are some very helpful steps from our “Ready for Love” material* to get on the road to forgiveness and healing:
1) Recognize the need to forgive (or be forgiven).
- Notice ongoing feelings of resentment or anger.
- Recognize an action as offensive.
2) Create safety.
- This involves physical safety, psychological safety, and relational safety.
- Seek help if you recognize that you do not feel safe. This may include a third party, a cooling-off period, or even physical separation.
3) Fire the attorney in your head.
- Choose to stop “pleading your case” to yourself so that you can let go of defensiveness and blaming.
4) Talk about what happened.
- Talk about the event.
- Talk about your thoughts, feelings, concerns, and desires (what was it like for you?).
- Receive empathy.
- Try to see the situation from the others’ perspective.
5) Choose to say, “I’m sorry,” or “I forgive you.”
- Be deliberate about making the choice to speak those words.
- Take responsibility for choices you made, then and now.
- Find or create a support network (friends, family, or faith community).
- Release negative feelings and move on.
6) Choose to act in loving ways.
- Stop reminding the offender of the hurt.
- If the other person is not safe to be around, act in loving ways towards yourself or others not involved.
- Use a pleasant voice.
- Seek the good of the other.
Contemporary research shows that forgiveness occurs when people commit to owning and expressing feelings, choose to forgive, and commit to actions of love. Forgiveness and healing can take TIME, and it can be a process of forgiving and then choosing to continue to forgive. It does not necessarily mean forgetting. It does not mean agreement. It is a choice to let go of the poison.
If you know of situation in which you need help forgiving someone or finding forgiveness, contact our counselors who would love to help you.
*Ready for Love is written by Bernard Gurney, Jr., PhD and Mary Ortwein, MS, LMFT. Ready for Love is part of the Relationship Enhancement (r) Series used by IDEALS therapists.
We’ve seen the statistics- almost 50% of marriages in America end in divorce. Sometimes divorce is needed for safety reasons, sometimes couples may not know how to communicate to work through differences, and sometimes there may be other issues. No matter the cause, children are affected. There is much evidence pointing to the potential difficulty that divorce can post for children. Children who experience their parents’ divorce have increased risk of the following:
- Physical issues such as asthma and headaches
- Speech problems
- Developmental issues
- Dropping out of school
- Leaving home early
- Fewer skills and
- Lower future pay.
Children who experience their parents’ divorce are 4x more likely to have relational issues with friends and peers than children whose parents stayed together. Even years later, children of divorce have shown a tendency toward being more unhappy, lonely, insecure, and anxious.
It is important to remember that these are statistics- likelihood, risk, and potential. Not all children who experience a family divorce will experience these negative effects…but many do. We want to partner with you and your family to help lessen the likelihood that they will have more difficulty. IDEALS counselors have resources that can be helpful for couples who want to work to develop their relationship (and therefore help parents not divorce) or for children who may need help adjusting to the major life change of divorce. We work to strengthen the parent-child bond and help a child work through emotional issues. Contact us for more information about how we can be of service to you and your family.
“I have an itch I MUST scratch!” “I just HAVE to check Facebook/email/Twitter…again!” “I NEED that drink!” “I just HAVE to tell that person what I think about them right NOW!” “That milkshake is calling my name; I MUST answer!”
How many times have you had these or similar thoughts? Maybe it was less of a cohesive thought and more of a strong, urgent feeling. That strong, urgent feeling is just an impulse. There are times when giving in to an impulse may be ok, but many times, giving in to our impulses can get in the way of us reaching our goals, changing habits, or making more constructive choices. What can we do when an impulse strikes again? Let’s use the example of someone wanting a large milkshake but also wanting to make more healthy choices.
1) Recognize that that strong desire to (insert undesirable action here) is just an IMPULSE.
“The milkshake is NOT actually calling my name. (Milkshakes can’t talk!) This feeling is just an impulse. I do not have to give in right now.”
2) Think about your choices. Since it is just an impulse, you do have a choice of what to do. What are your options?
“I do not have to get the milkshake. I could distract myself until the urge lessens.”
3) Imagine what is likely to happen if you follow each option.
“If I drink the whole thing, I might enjoy it for the moment, but I may regret it later. If I distract myself, I may gain a better sense of self-control, feel proud of myself, and be closer to my health goal.”
4) Make the choice that seems best at the end of the day and follow through unless you have good reason to change your mind.
“I choose to not give in to the impulse and get the milkshake. I believe that, at the end of the day, this is the best choice for me today.”
5) If you get upset, take a small time-out to calm yourself down and think about the greater reward to come.
“I really want that milkshake, but I’m going to do some deep breathing and imagine how I will feel a month from now if I keep it up.”
Recognizing that an impulse is JUST AN IMPULSE can be a very freeing experience, and with practice, it can become a regular way of thinking. As you recognize impulses for what they are, you may find yourself seeing your options more easily, taking time to weigh your options, and making decisions that will get you closer to your goals.
(Adapted from our Back On Track resiliency curriculum by Mary Ortwein, Sharon Bryant, and Benita Peoples)
No family is perfect, but some families do more than just survive- they thrive! Research has been done to identify those things that thriving (not perfect) families do. Here are some of them.
Keep the Main Thing the Main Thing
It is so easy today to go along with the fast-paced, ultra-stressed, pulled-in-all-directions way of life. It is easy to lose focus and let priorities shift. Thriving families put family first.
How to start? Get together and plan an activity. It can be for the whole family or special one-on-one time between parents and children. Make that time something you look forward to or is unique to each child.
Each person has a unique perspective. There may be times when you rather than your child are right. For example, you may be right in saying, “You cannot stand in the middle of the street.” They may be wrong in saying, “I can do whatever I want whenever I want to.” However, thriving families make a habit of listening and understanding first. They are willing to have empathy or imagine, “What would it be like to be my partner or child? How do they see things?” They seek to understand the other fully before trying to get their point across.
How to start? When you ask your family member how their day went, put your own thoughts and feelings on hold while you listen to them. Try to imagine being them as they speak and understand from their perspective.
Go For the Win-Win
No one likes to lose. Often, compromises mean that someone has to lose, at least a little. Work for what would be the best for all involved, even if that means thinking outside the box.
How to start? Think of an issue that your family has been struggling with for a while. Discuss together what would be a win-win for everyone. Be creative in problem-solving as a team.
One of the things that makes life both difficult and exhilarating is the difference between people, including members of a family. Thriving families honor the differences and look for ways to celebrate unique parts of each other.
How to start? Take 10 minutes to think about the differences that each person brings to the family table. Write out those differences and how they enhance the family. Decide on a way the family can show appreciation for 1 unique thing about each family member this week.
Becoming a thriving family takes time. Even if your family system does not look how you would like now, you can put some or even one of these elements into practice. Make a move towards thriving!
(Adapted from Steven Covey’s The 7 Habits of Highly Effective Families)