Repeatedly rehearsing the trauma in your mind as a victim narrative. Stanford Medicine The Healing Process: HEAL and the 9 Steps Luskin’s method, often summarized as the HEAL process
Using stress management techniques to calm the body's flight-or-fight response when thinking of the hurt. PERT Technique
, encourages participants to move from a victim narrative to a hero narrative. Sparkling Leaders Description Enforceable vs. Unenforceable Rules Letting go of the demand that life or people act a certain way. "Change the Channel" Perdonar Es Sanar Fred Luskin Pdf 21
. Rather than a religious or abstract concept, Luskin treats forgiveness as a "trainable skill" that improves both mental and physical health. Greater Good: The Science of a Meaningful Life Core Philosophy: Forgiveness is for You
Giving the person who hurt you the power to dictate your happiness today. Creating a "Rencor" (Grievance) Story: Repeatedly rehearsing the trauma in your mind as
The central premise is that holding a grievance is like "renting too much space" in your mind to an injustice. Greater Good: The Science of a Meaningful Life Forgiveness is not:
Believing the hurt was a personal attack rather than a result of the other person's flaws. Blaming the offender for your current feelings: Sparkling Leaders Description Enforceable vs
Condoning bad behavior, forgetting the hurt, or necessarily reconciling with the offender. Forgiveness is:
Taking back your power and taking responsibility for how you feel in the present moment. Greater Good: The Science of a Meaningful Life The 3 Ingredients of a Grievance
A practical tool for emotional regulation: Positive Emotion Refocusing Technique. Forgiveness - Fred Luskin - Greater Good Science Center