When Your Spouse Hurts You: How to Forgive and Forget

Written by Dr. Dave Currie

sexlove_spouseforgiveForgive and forget. It’s a well-worn cliché – one that is easier to say than to practice.

If you’re married, you’ve been there. Your spouse has said or done something that has wounded you. It may be something small, or it may be a major betrayal. Either way, your pride screams at you to take revenge. If you don’t strike back immediately, you at least want to keep this “guilt card” in your pocket, to be pulled out at a later date: “Oh yeah, well what about the time when you….”

When we’ve been offended, the last thing we want to do is to let it go. And yet, if our desire is to have a healthy, lasting marriage, that is exactly what we’ve got to do. Here are seven suggestions to keep in mind when your spouse lets you down:

  1. Don’t start without your spouse
    If you need to talk to your spouse about something, don’t just corner them and launch in unexpectedly. That is a recipe for hostility. Instead, agree together on a time to discuss the issue. That gives each of you a chance to think about it in advance, which will result in a more productive discussion than if one partner simply lambastes the unsuspecting “offender”.
  2. Handle negative emotions responsibly
    When we react emotionally, we often say and do things that we later regret. In many cases, it is best to delay the discussion until you’ve settled down, gained a proper perspective, and prayed about your attitude. This will allow you to go into it looking for a solution, rather than just being consumed with your own hurt.As partners, you need to respect each other’s need to “take five”. If your spouse needs to wait a few minutes, or even a day or two, to cool down, don’t press the issue. This should not be used as an excuse to avoid the discussion entirely, but it is better to take some time to clear your head than to allow your emotions to take you somewhere that you don’t want to go.
  3. Deal with one issue at a time
    Remember that “guilt card” we mentioned earlier? Once you’re into the discussion, you will be tempted to pull it out. Soon, your conversation has deteriorated into a long list of offenses, as you try to outdo one another with everything that the other person has ever done wrong.  This only intensifies the conflict and deepens the divide between you. It can also be overwhelming to be presented with a massive list of things that need to change. Instead of being motivating, it’s discouraging.Instead, be content to solve one problem at a time. It is much better to make serious headway in one area of your relationship than to simply rehearse everything that needs fixing.
  4. Be clear about your perspective
    Give each other some uninterrupted time to share your concerns. If you are just trading barbs back and forth, neither of you will really be hearing the other – you’ll be too busy thinking about your next comeback.When it is your time to talk, try to help your mate understand your hurt or frustration. Help them to see why their actions and words had the impact that they did. Likewise, the offending spouse should have the opportunity to explain their words or behaviour. It could be that you have misinterpreted their motives, and when this is cleared up it goes along way towards solving the problem.
  5. Hold your relationship more dear than this issue
    Sometimes we get so wrapped up in our feelings or our “rights” that we lose sight of the bigger picture. People joke about marriages breaking up over toothpaste and toilet paper disputes, but it really happens! Remember that your relationship is the primary concern. You may have some issues to sort out, but you still love one another – and loving one another often means letting the other person be right.
  6. Walk in an attitude of forgiveness
    If you are going to live with this person for the next 20…30…50 years, you are going to have to forgive one another manytimes. You cannot afford to not forgive. Unforgiveness does not only hurt your spouse, it hurts you! As Corrie Ten Boom said, “Forgiveness is setting the prisoner free, only to find out that the prisoner was me.”This brings us back to the issue of forgiving and forgetting. In truth, there are some hurts that you will never be able to forget. What is more important is that we choose to let it go. Proverbs 17:9 says, “He who covers over an offense promotes love, but whoever repeats the matter separates close friends.” Forgiveness entails giving up your right to punish your spouse – whether through direct retaliation or just letting bitterness fester.Over the past year, I have discovered the value of “advance forgiveness”. I make a conscious decision that, the next time my wife Donalyn offends me, I am going to forgive her. Then, when it happens, I remember that I have already decided to forgive her, so there is no point in making a big deal out of it now. This really helps to take my critical edge off.
  7. Forgive as Christ forgave you - Colossians 3:13 says, “Bear with each another and forgive whatever grievances you may have against one another. Forgive as the Lord forgave you.”And just how does the Lord forgive us? Fully. Unconditionally. Willingly. Time and time again.This kind of forgiveness is supernatural; it is more than we can do on our own. Particularly if your spouse has betrayed you in a major way, you may need to ask God for the ability to let go of the hurt and forgive them from your heart. But as you trust God to give you His strength and love, He will help you to forgive…even when your spouse has really let you down.

If you have never experienced God’s complete, unconditional forgiveness, know this: God loves you deeply. There is no sin that is so great that He is unwilling to forgive you, if you would just come to Him. If this is the desire of your heart, pray this prayer:

Dear God, I need You in my marriage, and in my life. I acknowledge that I have sinned against You by directing my own life, and that I cannot go on any further without Your help and guidance – and above all, Your forgiveness. I thank You for sending Your Son Jesus to die on the cross to pay for my sins. I now accept that sacrifice and invite Jesus to take His place on the throne of my life. Fill me with Your Holy Spirit and empower me to live the life You have called me to. Thank You for forgiving me. Amen.

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201 Responses to “When Your Spouse Hurts You: How to Forgive and Forget”

  • Andrea says:

    I am married of ten years with an 8yr old daughter. My husband is not romantic, I fell in love bz I believed he will not betray me with other women, as for sex I am always intimating (but it’s not good) even in the start of our relationship it took months before anything happened. So now what once felt safe is a major problem. It makes me angry. Beside I have difficulties forgiving. He used to drink for yrs in the evenings, any demands from me, would get us fighting, me answering back, would get him to even slap. Now it sounds awful, I know I couldn’t leave bz I believed it could get better so few dramas family court counseling moving … He stopped being violent 5 yrs ago. I should be over it right ?? But no, I want more things to be fixed. Now we are down to put downs, shouting. Everytime he belittles me I explode. Last year I hold so much hate & frustration that I simply for few months daily slept with a trainer. I stopped seeing him as I know I only used him to sooth my wounds. I would not brake this family, I have a child. Help me to deal w issues in a more mature way ? Leaving is not a solution bz when I was pregnant, I had tasted his harsh side, but I was tired to start over & wanted to have a child so badly that I stayed. Now I will tell my self the worst is over, how can I erase bad memories Everytime I get disappointed or when weeks go by without any type of touching or simply bring acknowledged ?

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