Hate, anger, stress etc. happen when are not in self-love. Only love and compassion can heal us. You cannot transcend hate with hate but love is needed and this love which I am talking it comes from within and through meditation practice and deep connection with nature. Love is the nourishment for soul same as food is to human body. Without food the body is weak, without love the soul is weak so a question comes that how can we love ourselves? Self-love is very important. We need to create an affirmation within and start repeating same words over and over again every day such as
1-Forgive them and yourself as well whosoever have hurt you or you have hurt them consciously or unconsciously (before) by whatever ways with words, thoughts, actions etc. and it starts happening gradually because each thought is frequency and energy which goes to the Universe and bring similar result in our life and like attracts like. Whatever we are now because of our past thoughts. May be if you are living in Canada and you would have hurt a person long time ago in different country, they can receive this message because everything is energy which moves here and there.
Most of the people are carrying grudges, anger, fear etc. because they do not want to forgive others and they live with too much ego and therefore they are lacking love moreover they are holding all kind of negative thoughts of emotion energy and giving power and energy to it and finally they are in pain and suffering.
2-We need to be one with every living or non-living things and live without judgement and labeling and drop jealousy, hate, anger, fear etc. and look for happiness to be shared with others and repeat all these things within you every day over and over again and very soon you can find that you started healing yourselves and others as well because they are the reflection of you and finally it brings happiness, joy, and success in their life.
3-Try to absorb the pain and suffering of others within you as much as you can and gradually you can see that grace would happens to you and you become the God or higher power and a miracle take place.
A person who love himself, he always respects himself and others too and beautiful energy start flowing around them and he can be easily meditative. We must love our body parts and start watching it in mirror everyday and feel the body awareness. We must hug the trees and connect with nature such as water, mother earth more and more and put feet in water and love the sun, moon etc. We must love the texture of flower and enjoy with fragrance of it as well. We must love pet dogs, cats etc.