Overcoming Resentment
Journal prompts for Forgiveness
Are you holding onto a past hurt or disappointment?
Do you find yourself frequently thinking about a particular person or situation?
Are you experiencing chronic bitterness?
If you find yourself answering ‘yes’ to these questions, then you may be experiencing resentment - a habit of thought that often stems from feeling wronged or unfairly treated by an individual, a situation or even yourself.
Resentment, towards yourself or others, can be a heavy burden to bear - fueling negative emotions and harming your overall well-being. It is a silent struggle that can trap you in a cycle of despair and self-destructive thoughts.
Oftentimes, resentment leads to replaying painful memories - clinging to the illusion that ruminating over your grievances will one day bring justice to those that hurt you. Doing so, as a means of coping, is hindering your well being - it is a self imposed punishment and you deserve better.
Is there a way to overcome resentment?
The antidote to resentment is forgiveness - not the type of forgiveness that excuses the actions of others or that encourages you to simply forget your pain, but rather the forgiveness that demands courage, compassion, and a willingness to confront your deepest suffering in order to liberate you from the emotional weight you have been carrying.
When you embody forgiveness you are no longer giving resentment the power to negatively impact your well-being. You are intentionally letting go of the pain that kept you stuck, while moving towards space that nurtures your peace of mind and contemptment. Remember, forgiveness is a courageous act of self -love!
How can I begin to practice forgiveness?
Forgiveness is an act you will need to commit to & practice over and over again. Naturally, it necessitates introspection which can be both overwhelming and scary - writing provides you with a confidential & safe space to help you explore and express your feelings.
The journal prompts below serve as guidelines or companions during your forgiveness journey. Feel free to pick and choose which questions serve and align with you. You may feel inclined to go in order or maybe start with the ones you feel most resistant to. Which ever avenue you choose is right.
General questions to ask yourself about forgiveness -
What does forgiveness mean to you?
What is the hardest part about forgiving yourself?
What is the hardest part about forgiving someone else?
How does the thought of forgiving make you feel?
Are there situations where you believe forgiveness is not possible or appropriate? If yes, why?
What are the benefits of forgiveness?
For self-forgiveness -
Describe a time when you found it challenging to forgive yourself. What made it difficult?
What emotions are connected to this event? Are you feeling guilt, shame, anger, or something else? Explore these feelings without judgment.
What negative things are you telling yourself about the situation? Are these thoughts helpful or harmful?
Can you reframe your negative thoughts in a more compassionate way? How would you like self forgiveness to feel?
Write a letter to yourself offering understanding, kindness, and forgiveness. What would you say to a friend going through the same thing?
List three things you learned about yourself when you practiced self forgiveness.
Imagine letting go of this hate and resentment. What would it feel like to be free from this burden? Visualize yourself moving forward.
List five acts of kindness you can do for yourself as a form of self- forgiveness.
For forgiving others -
What is your earliest memory of forgiving someone?
Write about a time when you received forgiveness unexpectedly. How did it make you feel?
Describe a situation where you felt deeply bothered. How did it affect you? What emotions do you feel when you think about this hurt?
What are the barriers preventing you from forgiving in this particular instance?
How is holding onto this resentment affecting your life now? Is it preventing you from moving forward?
Process your experience and emotions by writing a letter to the person who caused you pain (you don’t have to send it).
Are you able to forgive someone without receiving an apology? If so, how do you do it?
What boundaries can you set to balance forgiveness and protecting yourself from future distress?
What steps can you take to create space for forgiveness in your life?
Journaling is meant to offer a safe space for you and can be a powerful and fulfilling tool for processing the hurt and resentment you may be feeling. It’s important for you to remember that you don’t have to sit down and answer every question in one go - allocating a bit of time each day to answer however many questions feels good to you, is all that is needed. Forgiveness, like most things, takes time! Be patient and compassionate with yourself during this period - You are creating the space for renewal and personal growth.
If you find journaling challenging, remember that professional support is always available to guide you through the healing process.
growgood psychology has a team of therapists that can provide you with a supportive environment as you begin your endeavor towards wholeness and healing.
Embracing forgiveness is no easy feat & by no means has to be navigated alone. When met with support that is approachable and collaborative in nature, understanding and releasing resentment will feel much more attainable. This space welcomes you as you continue to grow into yourself - Connect with us today to get started!