Forgiveness for Individuals: Learning to Forgive Others

Forgive-Take the Quiz

How Forgiving Are You? 

When someone hurts you, are you more likely to turn the other cheek–or slash their tires?

Find out how forgiving you are by taking one or both of these short quizzes: 

This quiz draws on a scale created by forgiveness research pioneer Michael McCullough and his colleagues, offering insight into how we respond to those who do us wrong. ⇒

quiz 2

« Another Quiz; A Different Scale

Here’s another quiz that helps measure how forgiving you are. Assessing forgiveness as a dimension of personality (Warren Jones, Individual Difference Research) on The Power of Forgiveness website.  

A Step-by-Step Approach to Forgiveness
Countless victims who have been deeply hurt by another and who are caught in a vortex of anger, depression, and resentment have discovered the life-changing benefits of forgiveness.

As creator of the first scientifically proven forgiveness program in the country, Dr. Robert Enright has written a book, Forgiveness is a Choice: A Step-by-Step Process for Resolving Anger and Restoring Hope, that shows how forgiveness can reduce anxiety and depression and increase self-esteem. Filled with wisdom, encouragement, and focused journaling exercises, the book leads the reader on a path that will bring insight, personal growth, and release. It  can be used as a treatment manual whether you are working with a counselor or on your own.

Scientifically-Proven Forgiveness Research
Dr. Enright’s forgiveness research at the University of Wisconsin-Madison stretches back more than 25 years and includes more than 100 publications. Check out our website’s Research Page to learn more about
Dr. Enright’s positive results in studies with targeted subjects including:

  • emotionally abused women
  • incest survivors
  • cardiac patients
  • terminally ill, elderly cancer patients
  • drug rehabilitation
  • Students in grades K-4 through 12th

You can read the full text of his most significant research articles, most     
of which are peer-reviewed experimental studies, in which individuals forgive or learn about forgiveness.

Find a Helping Professional
If you want to find a psychologist or other helping professional to work with, check out this informative fact sheet from the American Psychological Association called How to Choose a Psychologist. Keep in mind that looking for a therapist is a lot like dating. You have to meet a few different ones before you find your perfect match. Here is another helpful list of 13 Therapist-Approved Tips for Finding a Therapist You Can Trust.

With that information in hand, you can then ask your physician or another health professional to recommend a reliable psychologist or counselor. Call your local or state psychological association. Consult a local university or college department of psychology. Ask family and friends. Contact your area community mental health center. Inquire at your church or synagogue. Or, use one of these services to find a counselor in your area: 1) The American Psychological Association’s Psychologist Locator service; or, 2) the online directory of counselors maintained by Psychology Today called Find a Therapist.

“If I hadn’t learned to forgive, I may not even be alive today.”
Read (and watch the video of) the dramatic story of Jayne Valseca whose treatment at Cancer Treatment Centers of America included forgiveness therapy. Watch a short video about the amazing power forgiveness has had on her life and on those around her. You’ll be amazed. . .

Why is Forgiveness so Hard?
"Science is discovering what religion has always known: forgiveness is good for us. But that doesn't make it any easier." That's the opening of an article for AEON Magazine titled "Letting Go" by California writer Amy Westervelt, who writes on health issues primarily for The Wall Street Journal and The Guardian. In this article, she documents the science proving that forgiveness is healthy, but struggles to figure out why is it so hard. Read the full article and watch a related video.

For Information on Sexual Assault Issues:     

Visit the website of And He Restoreth My Soul created and managed by Darlene Harris. Her compilation book by the same name includes case histories and contributions from physiologists, prevention experts in the field, ministers, and other professional counselors. The book offers the guidance necessary to protect the abused and to counsel the abuser. It is available on

NEW  -  Read  the amazing story of Darlene Harris' early years (she had been raped twice by the time she was 18-years-old) and the recovery that has led her to a full-time life of providing workshops for women on sexual abuse and molestation: Your Forgiveness Story.

Additional How-to-Forgive Resources: