How to Forgive an Abusive Parent

Co-authored by Trudi Griffin, LPC, MS

Last Updated: March 4, 2023 References Approved

Forgiving an abuser is hard, especially when that abuser is someone who should have loved and protected you unconditionally. It takes a lot of strength to forgive a parent who hurt you. But forgiving your abusive parent can help you move on and heal from your past, whether or not you choose to make your parent part of your life now.

Method 1

Method 1 of 3:

Evaluating Your Expectations

1
Keep in mind that you don't have to forgive your parent if you don't want to. Forgiveness is a personal choice, to be made for personal reasons, and on your own timeline. Consider your feelings, and whether you feel ready and willing to forgive. Don't let others push you into forgiving if you aren't ready.
- It's okay if you aren't ready to forgive them yet. You're allowed to take your time.^{[1]
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  Research source} Take care of yourself and assess the damage first. Then consider forgiving once you feel ready.
- It's okay if you never want to forgive them. Forgiveness should be done freely, not because you feel like you have to. Everyone heals differently, and it's okay if forgiveness isn't part of that process for you. Focus on what works best for you.
2
Forgive your parent for the right reasons. Forgive your parent for your own benefit, not theirs. Do it so you can reclaim your life and let go of any poisonous anger you’ve been holding onto. Forgiveness is a personal choice to let go of the hurt they caused, and not let it damage you anymore. Here are some examples of bad reasons to forgive:
- Because someone else said you should. Forgiveness is deeply personal. Your abuser may manipulate others into trying to get you to forgive them. People with no experience of abuse may naively suggest that you re-establish the relationship, not realizing that this could be terrible advice.
- Because you think it will fix things. Your actions won't turn your parent into a better person. They would need to make that choice themselves. Don't expect an apology or a better relationship to automatically happen after you forgive them.^{[2]
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- Because you hate being upset. Difficult feelings are important to process. You need to experience your anger, sadness, fear, and other tough emotions on your own timeline. Don't push yourself to forgive if you aren't ready yet.^{[3]
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  Research source} It's not healthy to bottle up your feelings or sweep them under the rug.
- Because you think you owe them. Just because they have changed (or "changed"), or they now need someone to care for them, doesn't erase all the harm they caused. You don't owe someone your forgiveness. If someone abuses you, that erases any obligation you have to them.
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3
Know that forgiving someone does not mean condoning their behavior, or trusting them. Forgiving your parent doesn’t mean you think their abusive behavior was OK, and it doesn’t mean you would let it happen again. Let go of your anger and bitterness, but don’t downplay how the abuse affected you.^{[4]
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- Similarly, you shouldn't put yourself in harm's way in the name of forgiveness. Keep yourself safe, especially if they've shown that they are willing to hurt you again.^{[5]
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  Research source} Nobody deserves to be abused, and that includes you. Protect yourself first. Worry about forgiveness after you are safe (physically and emotionally).
4
Set limits on your relationship with your parent. You do not have to have a relationship with your parent if you do not want to. If you do want to keep your parent in your life, do it on your own terms. Decide how often you’ll see them and let them know how you want to be treated. Be prepared to defend your boundaries or distance yourself if your parent challenges you.^{[6]
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- For instance, if you’ve told your verbally abusive mother that you won’t talk to her if she starts saying cruel things, you may have to hang up the phone on her a few times before she starts respecting your wishes.
- If your parent refuses to put any effort into changing the relationship, your best option may be to cut them off. Forgiving someone doesn’t mean you have to make them part of your life.^{[7]
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- Even if your abusive parent is elderly, you are not obligated to take care of them. Work with other family members to make other arrangements for them. It’s important that you protect yourself, even if your parent tries to make you feel guilty. Abuse negates responsibility. You have no responsibility to care for your abuser.

Method 2

Method 2 of 3:

Addressing the Abuse with Your Parent

1
Decide if you’d like to contact your parent. You can forgive your parent without seeing them in person or telling them you forgive them. Don’t feel pressured to speak to them, but know that you can have a conversation with them if you wish. Don’t attempt to have this conversation in person if you feel unsafe around your parent. If your parent has been physically abusive in the past, consider calling them or sending an email instead.
- If you have a therapist, speak to them about whether or not contacting your parent is a good idea. The therapist can help you practice the interaction, prepare for multiple scenarios, and give you tips for practicing self-care to get through the conversation.
- If you think your parent will be defensive or evasive about the topic, you might also choose to contact them indirectly through another method.^{[8]
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- If your parent is deceased, consider seeing a counselor to verbally process through what happened, writing a letter to your parent, or visiting your parent’s gravesite to speak to them.
2
Consider having a third party witness the interaction. It may make you feel more comfortable if you are not alone with your parent. Ask a therapist, counselor, family member, or friend to attend the meeting with you. Choose someone you trust and that can help calm things down, if necessary.
3
Address the abuse. Clear the air with your parent by bringing up the abuse with them. Tell them how you feel about it and how it affected you.^{[9]
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- Try to stick to the facts here and not make assumptions or accusations. Focus on what your parent did as well as how you felt and how the abuse has affected your life.
- You could open the conversation by saying something like, “Dad, I need to talk to you about something. It’s always really hurt me when you put me down and call me names. I want to have a better relationship with you in the future, but I need you to stop treating me this way.”
4
Let them talk. Once you have stated your feelings about the abuse, give your parent the chance to say something. Actively listen to what they have to say. Allow them an opportunity to apologize or to start making amends.^{[10]
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- If they respond positively and remorsefully, reinforce this by verbalizing gratitude.
- You may have more hurt feelings to process, or you may want to challenge some of the things they say, but save these for follow-up conversations.
- Of course, nothing can make up for an abusive past, but give your parent the benefit of the doubt if they try to make amends with you. Just because your previous relationship was soured, doesn't mean the future has to be the same.
5
Extend your forgiveness. Forgiveness isn't simply for the sake of your parent--it's also necessary so that you can move on from the past. If you find your parent is making a genuine effort in the present, strive to forgive them for their past faults.^{[11]
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- You might say, "I will never completely understand why you did what you did. But, I want to move on from there. I don't want the past to hold me down forever. I forgive you, and I would like us to work on having a positive relationship in the future."
- Alternatively, you could explain that you do not want to have a relationship or state the conditions under which you would be willing to have a relationship with them.
- Forgiveness can take time, so it's okay if it doesn't happen immediately. Make it a goal and decide how you can work toward it.

Method 3

Method 3 of 3:

Healing Yourself

1
Accept the past for what it was. Be honest with yourself about what happened to you and how it impacted your life. Don’t try to ignore your past or sweep the abuse under the rug. To heal, you’ll have to acknowledge the abuse and work through your memories.^{[12]
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- You may feel all kinds of emotions bubbling up when you think about the past, and that’s okay. Don’t judge yourself for what you’re feeling.
2
Be compassionate to yourself. Accept that the abuse was not your fault and that you didn’t deserve to be hurt. Let yourself feel angry, sad, betrayed, or whatever other emotions you’re experiencing. If you feel like you lost part of your life to the abuse, or if you’re not happy with the way you coped, forgive yourself and commit to moving on.^{[13]
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- Be gentle with yourself as you heal. Remember that recovery is an ongoing process that can take years.
- Part of being self-compassionate is believing that you’re worthy of love and help, so open yourself to other people’s kindness as well as your own.
3
Take good care of yourself during the healing process. Especially if you’re struggling to forgive your parent or just can’t seem to move forward, it’s important to take steps to grow so that you can better yourself and better your relationship with your parent. Open up to trusted friends or counselors and take time to meditate, practice mindfulness, and/or exercise.
- Avoid turning to alcohol, drugs, or other destructive maladaptive coping mechanisms that will only lead to stress and regression.
4
Choose to focus on the present. Take a deep breath and commit to living as well as you can in the here and now. Make up your mind to salvage what you can of your relationship with your parent, even though they hurt you in the past. Don’t waste your energy dwelling on things that neither you nor your parent can change.^{[14]
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5
Understand that your parent may never change. Unfortunately, many abusers continue to use the same tactics all their lives. Don’t be disappointed if your parent slips back into old habits or refuses to admit they did anything wrong. You can’t make them change, but at least you’ll know you did your best.^{[15]
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Warnings

Make sure you aren't making excuses for them or setting yourself up to let yourself be hurt by them again. Abuse is wrong and you need to be safe first and foremost. Don't undersell your own worth in the name of "forgiveness."

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