Forgiveness is a theme that comes up often in both individual and couples therapy. Sometimes, holding onto anger or resentment can feel protective. It can create a boundary that helps us avoid being hurt again. Yet what happens when holding that wound also prevents us from receiving love? Does forgiving someone have to mean forgetting what they did?
When Forgiveness Feels Risky
Charlotte came into therapy after years of conflict with her mother following her parents’ divorce. Her mother’s anger and rejection left lasting pain. When her mother later became warm and supportive, Charlotte felt confused. “I want this relationship,” she said, “but I don’t want to forgive her. If I do, she can hurt me again.”
Daphne and Steve entered couples therapy after a betrayal. Daphne could not make sense of Steve’s actions and felt her trust shatter. “If I forgive him,” she said, “I’ll look like a fool. It feels safer to stay angry.”
Mark sought therapy to rebuild relationships with his adult children. During a difficult career period, he had missed key moments in their lives and was overwhelmed with guilt. “I can’t forgive myself,” he said. “If I can’t erase what happened, I don’t deserve their love.”
Each of these stories reveals how forgiveness often feels tangled with forgetting. If we forgive, do we erase what happened, or can we remember differently?
Memory, Healing, and Perspective
Forgiveness does not mean forgetting. Trauma research shows that memory is not fixed but changes each time we recall it. This is a gift. When memories are revisited from a place of safety and compassion, they lose some of their power to wound.
Our brains are designed to use the past to guide the present, which can make us wary of new experiences that might cause pain. When we refuse forgiveness, we may cling to an injury in the hope of staying safe. Yet this can create a kind of rigidity that keeps us from being fully open to love.
Therapy provides a space to expand perspective and move through these protective patterns. As Peter Levine writes, “Recall provides a molecular opportunity to update a memory based on new information.” In therapy, this process allows memories to become more integrated and empowered, rather than defining who we are.
Holding the Good and the Hurt
Whether we are recovering from betrayal, disappointment, or our own mistakes, forgiveness invites us to hold both the good and the painful parts of our relationships. It asks us to see people, including ourselves, as whole.
For Charlotte, forgiveness meant allowing a new kind of relationship with her mother while remembering the past with compassion. For Daphne, forgiveness meant staying open to small, positive experiences that could rebuild trust. For Mark, it meant finding the courage to reconnect with his children by forgiving himself.
Each began to recognize that forgiveness is not a single act but an unfolding process of remembrance, grief, and renewed openness.
Moving Forward
Forgiveness does not mean forgetting what happened. It means remembering differently, with greater perspective and softness. Therapy helps create that shift. By understanding how the past continues to shape our present, we begin to loosen the hold of old pain and make space for something new to emerge.
Forgiveness, in this light, is not a gift we give to others but an act of self love that allows life to move again.
