So how do you start the forgiveness？Try__7__these steps：Calm yourself.To defuse (缓和) your __8__and try a simple stress­management technique.

　　“Take a couple of breaths and think of __9__that gives you pleasure：a__10__scene in nature，someone you love，” Luskin says.

　　Don’t __11__an apology.“Many times the person who hurt you has no__12__of apologizing，” Luskin says.“They may have wanted to hurt you or they just don’t see things the same__13__.So if you wait for people to apologize，you could be waiting a(n)__14__long time.” Keep in mind that forgiveness does not necessarily mean__15__to the person who upsets you.

　　Take the control away from your offender.Mentally replaying your__16__gives power to the person who caused you pain.“__17__of focusing on your hurt feelings，learn to look for the love，beauty and kindness__18__you，” Luskin says.

　　Try to see things from the other person’s perspective (视角)．If you empathize (有同感) with that person，you may__19__that he or she was acting out ignorance，fear even love.

　　Recognize the benefits of forgiveness.Research has shown that people who forgive are reported more energy，better__20__and better sleep patterns.Don’t forget to forgive yourself.“For some people，forgiving themselves is the biggest challenge，” Luskin says.

　　“But it can rob you of your self­confidence if you don’t do it.”1.A.beneficial B．harmfulC．helplessD．suitable

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