[视频文本]
Holding a grudge holds you back. Without forgiveness, you can’t get on with your life. Learn how to forgive and forget and you’ll be a healthier, happier person.

You Will NeedAcceptance
Understanding
Focus
Stress management
Commitment

Step 1: Accept    接受
Accept the facts of your situation.

Be objective without pointing a finger or making yourself a victim.

Step 2: Understand  互相理解
Understand the reasons why the person hurt you. People are rarely malicious without reason. Most conflicts arise from misunderstanding.

Step 3: Look back  回顾自己的做法
Look back on a time when someone forgave you and remember how that made you feel. Understand that we all make mistakes.

Step 4: Focus on positives     朝向积极的方面
Focus on all that is positive in your life.

Step 5: Manage stress      巧妙释放压力
Manage your stress to help suppress anger and resentment.

Step 6: Commit to forgiving      承诺原谅伤害自己的人
Commit yourself to forgiving the person that caused you pain.

Step 7: Accept apology       接受道歉
Let them know that you accept their apology and be genuine in your forgiveness.

A decrease in heart rate, blood pressure, sweat levels, and facial tension occurred in people who imagined receiving an apology after feeling wronged.

[重点讲解]

 malicious

    adj.1.恶意的, 恶毒的
         Their talk was slightly malicious.
         他们的谈话有点儿心怀不轨。

suppress

  vt.1.政府、统治者等 镇压；（武力）平定；压制
      The new government quickly suppressed the rebellion.
      新政府迅速把叛乱镇压下去。
     2.禁止发表, 查禁; 隐瞒
      They suppressed news that was not favourable to them.
      对他们不利的新闻他们就扣留下来。
      He suppressed his name.
      他隐瞒了他的姓名。

commit
   
   vt.1.犯罪; 犯错
        He has committed a serious fault.
        他犯了严重错误。
      2.承诺; 使自己受约束
       Asked if he was a candidate, he refused to commit himself.
       当问到他是不是候选人时, 他不置可否。
       He has committed himself to support them.
       他答应负担他们的生活。
      3.把…托付给；托，委托；委任
       The boy was committed to the care of his aunt.
       这个孩子被交给他的姑妈照顾。