Rather than using the phrase ‘Forgive and Forget’, you will always be better served by learning to ‘Let go’.
The truth is, that not everything can be forgiven, but if we carry the burden around with us it gets more and more difficult to escape from the trauma. So the first step to forgiving is have a third party interaction with the reality of what has happened.
After that we can start to look at the situation without emotion, before we make choices as to whether or not we want to forgive, and outline what are the advantages and disadvantages if we don’t.
Whether we choose to forgive or not, we can set new programs in place that will allow us to start letting go. This is the most crucial phase. It’s not an immediate fix, but it is the best first step to regaining your own power and stopping the negative association from holding you down.