Why Forgive?
The Role of Emotional Validation in Apologies and Forgiveness
This blog post is by Dr. Suzanne Freedman, a Contributing Writer and Researcher to the IFI. She is a Professor in the Educational Psychology department at the University of Northern Iowa in Cedar Falls, Iowa.
I did something to hurt my daughter the other day. It was unintentional, but she was angry and hurt, and she had a right to her feelings. When she shared her emotions with me, I realized that my actions were wrong. I felt bad about what I had done; I apologized and assured her that it would not happen again. However, I apologized immediately after she expressed her anger, while she was still upset. Fortunately, through my study of forgiveness and the psychological process of forgiving for over 30 years, I understand that forgiveness is not instantaneous.
Although I wanted my daughter’s forgiveness, I knew expecting it right away was neither fair nor realistic. People often apologize and expect immediate absolution before the injured has processed their emotions. Many individuals who say, “I forgive you” upon receiving an apology later discover they do not feel that forgiveness in their hearts. This is because genuine healing requires time, not just words.
One of the most overlooked aspects of apologizing is allowing the hurt people time to work through their emotions. Expecting immediate forgiveness disregards the necessary emotional processing that follows a deep, personal, and unfair injury (Smedes, 1996). Emotional reactions to conflict and personal injury are normal and natural, and those who have been hurt need time to feel and express their emotions. As a student in my college class on interpersonal relationships stated, “Forgiveness is not immediate—you cannot just say ‘I forgive you’ and expect everything to be better. Especially if saying it is not true—saying it just to stop talking about it does not make it better for you or them. Yet, I see it all the time, and people wonder why their relationships/friendships are never the same. There are steps you can take to forgive someone, even if you never forget what happened or your relationship isn’t the same” (personal communication, March 2025).
A sincere apology involves emotional validation—the acknowledgment of another person’s feelings as real and important. Research shows that interpersonal hurt often evokes a mix of emotions, including resentment, anger, and/or sadness (Freedman & Zarifikar, 2016). If these emotions are dismissed—such as when an offender urges the injured to “move on” or “let it go”—it can lead to emotional suppression or denial rather than genuine healing (Gregory, 2025). Admitting and expressing feelings is a critical step before forgiveness can occur, as emphasized in the first phase of Enright’s (2019) process model of interpersonal forgiveness. Forgiveness is often criticized because individuals fail to recognize this critical step in the forgiveness process and mistakenly believe that forgiveness involves the suppression or denial of one’s emotions (Freedman & Zarifkar, 2016).
I knew that allowing my daughter to feel, express, and process her emotions was just as important as my apology. By validating her anger rather than dismissing it or pushing her toward forgiveness, I communicated that her pain mattered. This act of validation fosters an environment where forgiveness can develop naturally over time. Parents often struggle when they see their children in pain and may react by suggesting they quickly move past the hurt. However, individuals need time to experience and process their emotions before they are ready to move forward. According to Damour (2020), when teens can sit with their feelings and then move beyond them, they develop resilience, realizing they can endure difficult emotions.
Pressuring someone to forgive before they are ready can lead to resentment, emotional dissonance, and distrust in the forgiveness process (Worthington, 2006). Instead of fostering healing, forced forgiveness creates obligation, often resulting in superficial reconciliation (Freedman & Chang, 2010). My college students frequently report that they remember being told in childhood to forgive after receiving a forced apology, despite still feeling hurt. Similarly, offenders are often encouraged to apologize before they truly feel remorse. Genuine forgiveness and apology cannot be demanded—it must arise from within.
In my situation, if I had expected my daughter to forgive me immediately, she might have felt pressured rather than supported. This could have led to resentment or suppression of her emotions instead of real healing. By giving her the space she needed, I conveyed that her emotions were valid. As Damour (2020) explains, psychological health is not about avoiding discomfort but about experiencing the appropriate emotion at the right time and developing the capacity to endure it.
Conclusion
Forgiveness is a process, not a transaction. While an apology is a critical step in making amends, it does not guarantee immediate and automatic forgiveness. Emotional validation plays an essential role in healing by acknowledging the injured person’s emotions rather than rushing the person toward a resolution. Additionally, while an apology is not necessary for forgiveness to occur, it is often important for reconciliation and can make forgiving easier. However, requiring an apology before forgiving can leave the injured trapped in resentment, waiting for an apology that may never come (Freedman, 1998).
My experience with my daughter reinforced a fundamental truth—forgiveness cannot be rushed or forced. Healing requires time, understanding, and the space to process emotions fully. By allowing my daughter to work through her pain without pressure, I honored her emotional experience and our relationship, fostering the conditions for true forgiveness to emerge.
References
Damour, L. (2020) Helping teens make room for uncomfortable emotions. New York Times, April 21, https://www.nytimes.com/2020/04/21/well/family/coronavirus-teenagers-uncomfortable-emotions.html
Enright, R. D. (2019). Forgiveness is a choice: A step-by-step process for resolving anger and restoring hope. American Psychological Association.
Freedman, S. (1998). Forgiveness and reconciliation: The importance of understanding how they differ. Counseling and Values, 42(3), 200–216. https://doi.org/10.1002/j.2161-007X.1998.tb00426.x
Freedman, S., & Chang, W.-C. R. (2010). An analysis of a sample of the general population’s understanding of forgiveness: Implications for mental health counselors. Journal of Mental Health Counseling, 32(1), 5-34. https://doi.org/10.17744/mehc.32.1.a0x246r8l6025053
Freedman, S., & Zarifikar, T. (2016). The psychology of interpersonal forgiveness and guidelines for forgiveness therapy: What therapists need to know to help their clients forgive. Spirituality in Clinical Practice, 3(1), 45-58. https://doi.org/10.1037/scp0000087
Gregory, A. A. (2025). You don’t need to forgive: Trauma recovery on your own terms. Broadleaf Books.
Smedes, L. B. (1996). The art of forgiving: When you need to forgive and don’t know how. Penguin Random House.
Worthington, E. L., Jr. (2006). Forgiveness and reconciliation: Theory and application. Routledge/Taylor & Francis Group.
Can Murderers Be Forgiven?
Image by Ron Lach, Pexels.com
I recently watched a podcast video in which a prominent world figure, currently involved in inter-country conflict, was asked about the possibility of forgiving the other nation’s leader. The world leader then asked this rhetorical question in response to the host: “Can murderers be forgiven?” It was obvious by his anger that the world leader was saying, “No.” He did not elaborate, which was the end of that particular part of the discussion.
It was apparent that the host saw the possibility of forgiveness between the two leaders as one path to peace. Yet, if the leader sees the other as a murderer, then it follows that he is shutting the door on this possibility.
The question by the host was a serious one that might open the door, even a little, to peace. Can murderers be forgiven? If we look at the history of forgiveness, we see that the answer is a definite “yes” because those who are “murderers” can be and have been forgiven by others in the past. Here are two examples:
Marietta Jaeger lost her daughter Suzy to a kidnapping and murder when her family was on vacation (https://www.youtube.com/watch?v=8OFMx9kIems). At first, she said that she was so angry that she could have killed him and with a big smile on her face. Yet, as the weeks dragged on, she saw the stress and anger tearing her family apart. It was then that she decided to forgive the murderer, even though she had no idea who this was. She wished the person well and prayed for the person’s well-being. When the murderer called Marietta on the first anniversary of his kidnapping Suzy, Marietta expressed concern for him. Her kindness so took him aback that he stayed on the phone for over an hour, sufficient time for the law enforcement officials to trace the call, find, and arrest him.
The second example is by Eva Mozes Kor, who forgave “Dr.” Mengele for his abhorrent medical experiments on the twins of Auschwitz during World War II (https://www.youtube.com/watch?v=gdgPAetNY5U). Because of such unethical practices by Mengele, Eva’s twin sister, Miriam, passed away prematurely from kidney failure. Despite some of Eva’s colleagues disapproving of her decision, she forgave Mengele and the Nazis “in my name only” as a way to be free of the resentment that could have been with her for the rest of her life.
In neither case did Marietta nor Eva abandon the quest for justice. Forgiveness and justice existed side-by-side. By this I mean that Marietta certainly would not want the one who murdered Suzy to be on the streets to take the lives of others. Eva was forgiving once she was free from concentration camp and the Nazis were utterly defeated.
Can murderers be forgiven? Yes, and they have. If the leader, who used this question as a rhetorical retort to the podcast host, is open to justice and forgiveness together in the future, as Marietta and Eva have shown is possible, might his fellow citizens and he be able to take a first step of peace in his region of the world? This is no rhetorical question, but one that might in the future save lives. I say this because negotiations with hatred in the heart are less likely to lead to satisfying and stable outcomes than when the heart is at peace and offers that peace to the other.
A Call for Corrections to Truly Engage in Correction for Those Imprisoned
I must admit to being surprised by the reaction of so many administrators of correctional institutions. Here is what I mean. I know of three different groups, with many years of experience in the science of forgiveness, that recently have contacted corrections officials to request research programs to aid imprisoned people, who have been treated unjustly in the past, to learn to forgive so that their resentment can be reduced. With their reduced resentment, those imprisoned who have been beaten down in the past may be less likely to displace that rage onto others. Yet, the three different groups mentioned above have been rejected or at least met with ambivalence when requesting, at no charge to the institution, forgiveness programs for the inmates. This negative reaction has occurred in a country in Western Europe, in an Asian country, and in the United States. In each case, trained personnel outside of the institution would implement the forgiveness programs. Further, trained personnel outside the institution would give the pretest and post-test questionnaires so that only a very limited amount of time would be required by any of the professionals within the institution. Yet, the rejections and ambivalence remain.
It seems, and to me this is a tragedy, that those in charge, who could say yes to such forgiveness programs, just do not see the importance of such rehabilitation. We do have scientific evidence that such forgiveness programs work well in correctional institutions when we are given the chance to implement them. You can read about this success here in an earlier blog on this website:
All is not negative in this case of corrections. We are communicating with researchers in Brazil, Spain, and Israel who are interested in helping the imprisoned or those recently released. The voice of one released and who engaged in a forgiveness program has been captured on film from an international conference in July of 2022. His name is Sylvester Jackson. Take a look at his testimony and then ask yourself: Is it time for corrections administrators to see this new approach and welcome it for the sake of the imprisoned and all who could fall victim to their rage?
It is time.
Forgiveness and Finding Meaning in Sacrifice
〈This is an excerpt from my book, 8 Keys to Forgiveness, W. W. Norton & Company, 2015.〉
When you sacrifice for others, you are doing a lot more than acting in service to them. They may be bleeding emotionally inside, and you then bleed inside to help them stop bleeding inside. For example, Brian’s mother, Yolanda, was overly-controlling toward him and his partner, Simone. Instead of distancing himself from Yolanda, he spent time gently giving her examples of her not letting him, in her own mind, develop independence in adulthood. This took energy, a checking of his anger so it did not spill out to her, and some suffering on his part to help her to understand.
Of course, we have to exercise temperance here too. Sacrifice does not mean that you do damage to yourself. The paradox is that as you sacrifice for others, you experience emotional healing.
Dr. Frankl, in his book, Man’s Search for Meaning, provides a remarkable case study of the kind of meaning one can find in sacrificing for others. His example is not in the context of forgiveness. I relate it to you so that you can see how sacrifice works and becomes an aid to the one who is doing the sacrificing. An elderly physician came to see Dr. Frankl because of the loss of his wife 2 years earlier. Dr. Frankl saw that he was psychologically depressed. His question to the physician was this: “What would have happened to your wife if you were the one to go first?” With that question a bigger picture opened for the physician. Had he gone first, then it would have been his beloved wife who would be visiting Dr. Frankl for her depression. By her going first, she was spared years of grief. The physician then understood that he could willingly take on the suffering on behalf of his wife……….
Can you see how a sacrificial attitude, within reason, could aid you in forgiving and in overcoming resentment? I say within reason because you do not want to overdo this either. If a person refuses to hear what you have to say, or refuses to accept your sacrificial gestures and begins to use you, then it is time to reexamine the approach. None of these approaches is foolproof. If you see 
benefit in the sacrificial attitude and related behaviors, then what is your particular plan? What will you do that is hard for you to do in service to the other? How long will you give this undertaking? Do you see even a glimmer of evidence……that the other is open to even small change? Be sure to monitor your coping level during this exercise so that the sacrifice does not lead to an even greater resentment. If that begins to happen over a period of time, then it is time to reevaluate this particular approach in your case. If, on the other hand, it seems to be working, then stay at it as long as you can and as long as the other is willing to work with you in changing behaviors.
Reflect on the possibility that without your forgiveness, that person may never learn to live well. You may be playing a part in helping him or her grow deeply as a person. How might that be? He or she is being given a chance to see what genuine love is and to see it in action. Your sacrificial approach may even be playing a part in the very survival of this person. Of course, you do not want to go so far with this sacrifice that you do damage to yourself. Instead, the point here is that as you give of yourself, within reason, this giving might prove to be emotionally healing for you. When you are ready, write down your answer to the question of how you may be aiding the other’s healing.
Dr. Frankl then gives the reader an insight that is worth remembering: Sacrifice changes as soon as it is linked to a sound meaning that underlies it. The physician now had a meaning for going on, and his willing acceptance of outliving his wife was a sign that he loved her and wanted her safe.
Robert
THE ART AND SCIENCE OF FORGIVENESS
This guest blog was written by Rosemary Kite, Founder and President of Forgive4Peace in Los Angeles, CA.
They say that unforgiveness is like a poison you take hoping that the other person will die! I hope that’s not you.
Let’s start with the easy stuff. The science of forgiveness. Medical experts say that forgiving those who have wronged us helps lower blood pressure, cholesterol, and heart rate. The benefits aren’t just limited to the physical, though. Letting go of old grudges is known to reduce levels of depression, anxiety, and anger. People who forgive tend to have better relationships, be more optimistic, and overall, enjoy better psychological well-being.
So why is it so hard for us to do what is good for us to do? Well, forgiveness is about the hardest thing any one of us ever has to do. But the heart is a muscle and every muscle needs to be exercised. Forgiveness exercises the heart muscle, but not without the help of the head (and the hands for that matter), because forgiveness is above all, a CHOICE. So before moving onto the art of forgiveness, let’s try to define the word.
What exactly is forgiveness anyway? According to Dr. Robert Enright, an Educational Psychologist at the University of Wisconsin-Madison and the Founder of the International Forgiveness Institute, forgiveness can be defined as follows:
“Forgiveness is a willingness to abandon one’s right to resentment, negative judgment and indifferent behavior toward one who unjustly injured us, while fostering the undeserved qualities of compassion, generosity and even love toward him or her.”
See. . . Forgiveness involves the head, the hands, and the heart (the intellect, the will, AND the emotions). Let’s take a minute to look at each of these components:
1st – THE EMOTIONS….where it all starts, in the ANGER. In forgiveness, we strive to abandon our right to resentment, that “re-feeling” of the sting of injustice. Resentment is a feeling, a passion, a movement we feel in a painful way as we strive to abandon the desires for revenge, retaliation, desires of getting even, settling the accounts, the wallowing in self-pity.
2nd – THE INTELLECT. By channeling our emotions through the intellect, we invite our reason to have a say and we work toward abandoning our negative judgments (the critical spirit, the condemnation, the name calling, the depressing self-talk).
3rd – THE BEHAVIOR. Our actions that sometimes speak louder than words. We try to abandon negative behavior in our gestures, attitudes and treatment of the other (the sourpuss, the cold shoulder, the bad-mouthing, the finger, the backbiting). By integrating these three dimensions of ourselves, forgiveness makes us WHOLE. Forgiveness makes us more human.
What forgiveness is NOT is: a four-letter word, excusing, condoning (suggesting that something bad is really something good), forgetting (it doesn’t produce amnesia of the event or the hurt; forgiving and the memory of the event can coexist), or pretending that nothing happened.
So if forgiveness is a choice; it is also a process that is multi-layered and cyclical and that is where the art of forgiveness comes in. It places no conditions such as an apology or remorse or even justice for that matter.
The art of forgiveness looks something like this:
- We stop dancing around denial and acknowledge the injustice in order to uncover the anger.
- We wiggle and wobble around the need to decide to forgive. To make a tough choice. To try to end the resentment. To try to be a loving person even to the one who was unfair to us. We try to learn what Mahatma Gandhi meant when he said: “Forgiveness is an attribute of the strong.”
- Then we dig into the hard work of taking as wide a perspective as possible to re-frame the event, the anger and the pain. Can we consider the humanity in the person; can we see his/her woundedness, stress? Can we see that we both share a common humanity? That this person is not evil incarnate? Can we begin to feel any empathy? A softening of our heart toward understanding?
- Finally, we unearth the peace and freedom of letting go of resentment and bitterness; we release the pent-up anger; lessening the emotional anguish. We discover a freer heart; meaning in our suffering. We come to realize that, in the words of Walt Disney’s Winnie the Pooh: “You’re braver than you believe, stronger than you seem, and smarter than you think.” We learn the great paradox of forgiveness: as you reach out to others in love, you yourself experience emotional healing.
So the secret art and science of forgiveness suggests that the best medicine we can possibly take to improve our physical, psychological, social and spiritual health is forgiveness. Forgiveness is like the pill that offers the deepest healing of the wounds that fester in the human heart.
If you want to be happy for a moment, take revenge. But if you want to be happy forever, forgive.
~ Rosemary Kite
Rosemary Kite
Rosemary Kite and Forgive4Peace have been long-time supporters and financial contributors to the International Forgiveness Institute. Its mission is “to promote forgiveness education at home, at school and at work for the sake of world peace. Forgiveness fills the gap between our world’s unrest and world peace. All education fosters peace. Forgiveness education brings 
peace.” In addition to rewarding achievements in forgiveness, Forgive4Peace raises awareness of the importance and value of forgiveness in one’s everyday life. Visit the Forgive4Peace website here.
