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.
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