When someone has deeply hurt you, it can be extremely difficult to let go of your anger. But forgiveness is possible and it can be surprisingly  36  to your physical and  37   health.
"People who forgive  38  less depression, anger and stress and more hopefulness," says Frederic Luskin, Ph.D.,  39  of Forgive for Good. "So it can help  40  on the .wear and tear on our organs, reduce the wearing out of the immune system and  41  people to feel more vital."
So how do you start the forgiveness? Try  42  these steps:
Calm yourself. To defuse (缓解) your  43  and try a simple stress-management technique.
"Take a couple of breaths and think of  44  that gives you pleasure: a  45  scene in nature, someone you love," Luskin says.
Don’t  46  an apology. "Many times the person who hurt you has no  47  of apologizing," Luskin says. "They may have wanted to hurt you or they just don’t see things the same  48  . So if you wait for people to apologize ,you could be waiting a(n)  49  long time. "Keep in mind that forgiveness does not necessarily mean  50  to the person who upsets you.
Take the control away from your offender. Mentally replaying your  51  gives power to the person who caused you pain. " 52  of focusing on your hurt feelings, learn to look for the love, beauty and kindness  53  you," Luskin says.
Try to see things from the other person’s perspective (立场；视角). If you empathize (有同感) with that person, you may  54  that he or she was acting out of ignorance, fear even love.
Recognize the benefits of forgiveness. Research has shown that people who forgive report more energy, better  55  and better sleep patterns. Don’t forget to forgive yourself. "For some people, forgiving themselves is the biggest challenge," Luskin says.
"But it can rob you of your self-confidence if you don’t do it. "

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