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Clinical psychologist and professor, Everett L. Worthington, Jr., Ph.D., established the REACH Model of Forgiveness, which walks individuals and couples through steps that achieve both types of forgiveness. 

person forming heart shape with their hands

R- Recall the hurt

E- Empathize with the one who hurt you

A- Altruistic gift of forgiveness

C- Commit to forgive

H- Hold onto forgiveness during doubts

*For more on the REACH Model use this link and download the REACH for Forgiveness Worksheet