A Forgiveness Exercise: a guided journal for releasing resentment after conflict
Reviewed By
Donna Bottomley - Psychotherapist, MBABCP accredited, 10+ years in CBT and EMDR
When conflicts arise, it can be helpful to try forgiveness as a way to release resentment and heal emotional wounds. Holding onto anger or hurt can create distance, but choosing to forgive - whether it’s yourself or your partner - builds compassion and connection. This doesn’t mean excusing harmful behaviour; it’s about letting go of the emotional weight to create space for understanding and growth.
Free to try · Responses are private & encrypted
Related tools
What does the A Forgiveness Exercise Journal cover?
- The thoughts and feelings you are holding onto
- How they are affecting the relationship
- What your partner may have been thinking or feeling
- What you value in the relationship
- One step towards rebuilding trust and connection
Who is this A Forgiveness Exercise Journal for?
Helpful if you:
💔 Are holding onto hurt or resentment after a conflict
🔁 Keep replaying an argument with your partner
🤝 Want to reconnect without excusing what happened
For therapists:
Assign A Forgiveness Exercise in couples or relationship-focused work after a conflict has been explored in session. Review the client's chosen step before the next session and check it feels safe and realistic. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
Does forgiving someone mean excusing what they did?
No. Forgiveness in this sense means releasing the resentment and hurt you are carrying, not saying the behaviour was acceptable. You can forgive and still hold a boundary, still ask for change, or still decide a relationship needs to end. The exercise is about what the hurt is doing to you.
Who is this exercise for?
It is written for couples, but it works for any close relationship where a conflict has left resentment behind. It asks what you are holding onto, how it is affecting the relationship, what the other person might have been feeling, and what one step towards trust would look like.
What if I am not ready to forgive?
Then do not force it. Readiness matters, and the exercise still has value if you only complete the first questions about what you are holding onto and how it is affecting you. Talking that through with a therapist can help you decide whether forgiveness is right for you and when.
Can my therapist assign this exercise?
Yes. Therapists on Offload can assign A Forgiveness Exercise in couples or relationship-focused work once a conflict has been explored in session, and review your chosen step to check it feels safe and realistic. Your responses are available for them to review beforehand. Fully HIPAA and GDPR compliant.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapists