5 Forgiveness-therapy-worksheets

This page provides effective Forgiveness worksheets that are used in therapy or as self-help guides to foster forgiveness.

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are forgiveness worksheets?

Forgiveness worksheets are tools that can be used as a self-help tool as well as tools that one uses in therapy under the guidance of a mental health professional and counsellors. 

These tools are designed to enable a person to understand the importance of forgiveness as well as learn what steps they can take in the process of seeking out forgiveness from others as well as forgiving others. 

What is forgiveness?

Forgiveness can be understood as an intentional and internal process of letting go of bitterness and resentment, including a need for vengeance, towards other people as well as ourselves. 

Forgiveness can be directed towards others who may or may not have apologised as well as towards ourselves. It can be initiated by people apologising to us or it can be our own choices without people showing remorse, 

Forgiveness takes into account one’s way of thinking, feelings, and behaving towards the person who has caused offence and hurt. It also involves developing acceptance and empathy towards them. 

Developing self-compassion to forgive others worksheet

What does this worksheet do?

This worksheet has been designed to enable an individual to develop self compassion as one of the first steps towards forgiving others. 

The worksheet invites the individual to consider some of the reasons why they would forgive someone who has apologised as well as when they have not apologised. 

How will this worksheet help?

This worksheet helps develop a sense of compassion in the individual in spite of what someone else would do or not do. This act of compassion ultimately develops into an act of self-compassion towards oneself in the act of letting ̥our own hurt go. 

How to use this worksheet?

To use this worksheet, take a moment to consider the few situations where you were hurt and list down reasons why you would forgive them if they apologised as well as why you should apologise them when they did not apologise. 

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Visualisation for Forgiveness worksheet

What does this worksheet do?

This worksheet has been designed with the intent to enable an individual to develop empathy.

The worksheet invites a person to visualise the situation from the perspective of other people and consider reasons why they would forgive them.

How will this worksheet help?

By visualising the perspective of someone else and by putting ourselves in other’s shoes, the worksheet helps to build empathy and encourages a person towards forgiveness. 

How to use this worksheet?

To use this worksheet, consider a situation where you have been hurt or offended. 

Next, consider the perspective of the person who might have hurt you by imagining yourself in their shoes. 

Then, after you have empathise with them, consider some reasons why you would forgive them.

Identifying the pros and cons of forgiving others

What does this worksheet do?

This worksheet is designed with the intent to help an individual understand that forgiving others is more for us than for the other person.

The worksheet invites an individual to consider the pros and cons of forgiving people so as to develop an awareness of how these prosocial behaviours can positively influence our well being. 

How will this worksheet help?

This worksheet will help an individual understand the benefits of forgiveness and encourage them to apply it in their life.

How to use this worksheet?

To use this worksheet, consider a moment to recognise the pros and the cons of forgiving people. Make sure you take time to think of how forgiving people will benefit you and your well-being. 

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Forgiveness worksheet

What does this worksheet do?

This worksheet has been designed to educate an individual about forgiveness, the impact of forgiveness on one’s well being, as well as guide the individual towards the process of forgiveness. 

How will this worksheet help?

This worksheet helps people to learn about forgiveness, learn how it influences their life and their relationships, as well as help an individual take action towards forgiveness. 

How to use this worksheet?

Use this worksheet as a psychoeducational material to help you learn about forgiveness as well as to help you take action steps towards forgiving someone. 

You can access this worksheet here

Self forgiveness Letter worksheet

What does this worksheet do?

This particular worksheet is an effective tool that has been designed as a step by step process towards forgiving oneself as well as seeking out forgiveness from other people.

It invites you to take responsibility for your behaviour and your emotions, show remorse, rectify mistakes, and release past hurts as well. 

How will this worksheet help?

This worksheet helps us to forgive others who have hurt us and by doing this it eliminates negative emotions as well as helps us release negative feelings that can hurt us more than others have hurt us. 

How to use this worksheet?

To use this worksheet, get yourself in a quiet place and reflect on past actions that you might have done to hurt people as well as yourself. 

Next, go through the various prompts that have been provided to help you develop forgiveness toward yourself as well as seek out forgiveness from others.

You can access this worksheet here

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