The Forgiveness Letter (Unsent)

Purpose / Reason
✅ Write a letter expressing your feelings, then destroy it.

How to Apply

1. Set a 10‑minute timer; write the unsent letter or create your ritual.
2. Name what you’re releasing and what you’re keeping (lessons, strengths).
3. Close with one kind sentence to yourself; store or safely dispose.
4. Repeat weekly until emotional charge drops below 3/10.

How & Why It Works

• Rituals and narrative processing help integrate loss, reducing rumination and promoting meaning‑making.

Results & Goals

• Immediate (0–72h): Fewer obsessive loops; sleep and appetite stabilize; first relief moments appear.
• Short‑term (1–4 weeks): Clearer boundaries and less contact checking; improved mood and energy; more social reconnection.
• Medium‑term (1–3 months): New relationship patterns (secure behaviors); sustained focus on goals; genuine hope and attraction alignment.

Citations / References

• APA — Relationships & Couples
• Gottman Institute — The Four Horsemen
• Greater Good Science Center — Attachment Styles
• EMDRIA — What is EMDR Therapy?
• ACBS — About Acceptance & Commitment Therapy (ACT)
• Linehan Institute — Dialectical Behavior Therapy (DBT)
• APA — Coping with Grief