Can forgiveness interventions improve psychological well-being?

What the strongest evidence shows: forgiveness training works, but not equally for everyone

The most rigorous evidence comes from a 2024 meta-analysis of 12 controlled trials (11 randomized) involving university students. It found that forgiveness interventions significantly increased the ability to forgive, and also boosted empathy, self-esteem, and hope while reducing anxiety and depression [1]. The two most effective programs were Worthington’s REACH program and the Enright Forgiveness Process Model, both of which involve multiple structured sessions [1].

But the benefits aren't automatic or universal. A 2024 study of 892 patients with rheumatic and musculoskeletal diseases found that only 43% fell into a 'high well-being' profile. Those in that group had significantly higher levels of self-forgiveness and gratitude than the other 57% [2]. This suggests that forgiveness is a skill that can be cultivated, but people start from very different places, and the intervention needs to be tailored to the individual.

The gap between best-case and typical results: personalization matters

The best-case scenario for forgiveness interventions is impressive: a 2025 case study of a 26-year-old woman struggling with self-blame after her parents' divorce showed that six sessions of Enright-model forgiveness therapy produced a large increase in self-forgiveness scores [3]. Similarly, a 2022 study of 143 women who survived dating violence found that forgiveness and social support together accounted for 24% of the variation in their psychological well-being [6].

But typical results are more modest. The 2024 meta-analysis noted that the length of the intervention was a key factor—longer programs produced bigger effects [1]. And a 2023 study on positive psychology interventions (which include forgiveness activities) found that letting people choose their own activities, or assigning them based on their personal weaknesses, worked significantly better than random assignment [5]. This means a one-size-fits-all forgiveness workshop may not help everyone as much as a personalized program.

A 2022 meta-analysis of interventions aimed at improving eudaemonic well-being (a deeper sense of purpose and growth) found that the strongest effects came from programs directly tied to Ryff's model of psychological well-being, but even then, the weakest improvements were in 'autonomy' and 'positive relations with others' [4]. This is a reminder that forgiveness is just one piece of the well-being puzzle, and it may not address every aspect of a person's mental health.

When forgiveness interventions work best—and when they might not

Forgiveness interventions seem to work best for people who are ready to engage in a structured, multi-session process. The 2024 meta-analysis found that face-to-face sessions combined with autonomous group work were the most effective format [1]. The interventions also appear particularly helpful for people dealing with specific, identifiable hurts—like parental divorce [3] or dating violence [6]—where the pain is focused on a single event or relationship.

However, the evidence also shows that forgiveness is not a magic bullet. In the 2024 study of chronic pain patients, those with fibromyalgia, women, and younger patients were especially vulnerable to poor well-being, even when forgiveness levels were high [2]. And the 2022 meta-analysis on eudaemonic well-being found that forgiveness-focused programs had a weaker impact on building positive relationships with others compared to other outcomes [4]. This suggests that if someone's core issue is loneliness or a lack of social connection, forgiveness training alone may not be enough—they may also need social support or relationship-building interventions.

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