In the early stages of his career as a marriage counselor, psychologist Everett Worthington noticed that many couples were upset about perceived slights and real wrongs, realizing they could only make progress if they forgave each other. Those perceptions prompted Worthington to start a decades-long academic career studying the science of forgiveness.

While faith communities often discuss the act of forgiving, Worthington has found that a secular approach to forgiveness can also be a helpful strategy in improving health. He and his colleagues recently finished a study across five countries showing that when forgiveness is taught, practiced and achieved, the result is better overall well-being and mental health.

Worthington, a professor emeritus at Virginia Commonwealth University, said, “Forgiveness can change relationship dynamics and prevent a lot of very costly things that can happen in society. There are injustices we experience every day. People don’t have to forgive; it’s a choice people may make or not make.” Worthington developed workbooks and included exercises and prompts that allow people to explore anger and resentment and learn to let go of them.

The latest version, free to download in five languages, promises that you’ll become more forgiving in two hours and includes thought exercises to help explore specific offenses and work through resentment and anger. It’s based on the most effective practices used in previous research and has been condensed to save time and make the program more accessible. The randomized study, conducted among 4,598 participants in Hong Kong, Indonesia, Ukraine, Colombia and South Africa, asked half the participants to complete the workbook exercises over two weeks. The other half were allowed to try the workbook later.

After two weeks, the study showed that the workbook promoted forgiveness, showing a statistically meaningful reduction in anxiety and depression symptoms among users compared with the control group. Similar studies in the United States also show benefits. The findings have broad implications for public health, said Tyler VanderWeele, a professor of epidemiology at the Harvard T.H. Chan School of Public Health and director of the Human Flourishing Program.

Studies have also shown that kids who forgive do better in school and that, overall, forgiveness can result in better sleep, lower blood pressure, and less anxiety, among other things. The first step toward forgiveness is simply deciding to forgive. To achieve emotional forgiveness, a person must stop dwelling on being wronged. It requires a conscious choice to replace ill will toward a person with feelings of goodwill. “Emotional forgiveness takes longer,” Worthington said.

While the forgiveness study showed that people benefited from the intervention, it also revealed that the effects could fade over time, underscoring the need to keep practicing. Practice can start with small acts. If someone cuts in line or is rude to you at the checkout counter, use that as an opportunity to forgive, recognizing the bad behavior wasn’t personal.

“Forgiveness doesn’t solve all problems,” Worthington said. “But forgiveness is freeing. It’s the right response to being wronged.” Forgiveness isn’t for the other person, but it’s for you to free yourself from resentment.