PHASE 1 WORKBOOK
Release & Process
Days 1-30
Your guided journey to acknowledge your pain, understand the impact of betrayal, and begin the essential process of emotional release.
RENEWED TRUST: 90-DAY HEALING JOURNEY
Created by Tawana
Welcome to Phase 1: Release & Process
Dear Healing Journey Participant,
First, I want to acknowledge your courage. Opening this workbook means you’ve taken a significant step toward healing after betrayal. This isn’t easy work, but it is transformative work, and I’m honored to walk this path with you.
This Phase 1 Workbook is designed to guide you through the first 30 days of your healing journey. During this phase, we focus on creating safety, understanding betrayal trauma, processing difficult emotions, making sense of your experience, and establishing essential self-care practices.
As someone who has walked this path myself over 17 years, I know firsthand that healing isn’t linear. Some days will feel like progress, while others might feel like steps backward. This is normal. Healing happens in spirals rather than straight lines, and each time you revisit difficult emotions, you do so with new insights and strengths.
A few guidelines as you begin:
- Take this at your own pace. While the program is structured as daily work, you may need more time with certain exercises. That’s perfectly okay.
- Practice self-compassion. Healing after betrayal is challenging work. Treat yourself with the same kindness you would offer a dear friend.
- Remember that feeling your emotions is part of healing. While painful, allowing yourself to experience difficult feelings is how you move through them rather than getting stuck.
- Use the community support. You’re not alone on this journey, and sharing with others who understand can be profoundly healing.
This workbook contains reflective exercises, journaling prompts, and practical tools to support your healing. Use it in conjunction with the daily videos and guided meditations in the program.
You have everything you need to heal within you. My role is simply to help you access your inner wisdom and strength.
With care and belief in your healing journey,
Tawana
How to Use This Workbook
Daily Practice
Each day has a corresponding section in this workbook that aligns with the daily video lesson. Try to set aside 15-30 minutes to complete the exercises after watching the video.
Journaling Space
You’ll find dedicated journaling pages throughout this workbook. If you need more space, consider keeping a separate journal to accompany this work.
Weekly Integration
At the end of each week, you’ll find integration exercises to help you synthesize what you’ve learned and experienced. These are important for consolidating your healing.
Emotional Safety
Some exercises may bring up strong emotions. Always prioritize your wellbeing. If an exercise feels too overwhelming, it’s okay to take a break and return to it later, or to modify it in a way that feels safer for you.
Tracking Your Progress
At the beginning and end of each week, you’ll find check-in tools to help you track your emotional state and healing progress. These provide valuable insights into your journey over time.
Supplies You May Want to Gather
- Colored pens or markers
- Additional journal or notebook
- Comfortable, quiet space to work
- Comfort items (blanket, pillow, etc.)
- Highlighters
- Tissues (emotional release can bring tears)
- Water and comforting tea
- Timer for timed exercises)
Table of Contents
Week 1: Creating Safety & Understanding Betrayal Trauma
Day 1: Welcome & Safety
Day 2: Understanding Betrayal Trauma
Day 3: Normalizing Your Reactions
Day 4: The Betrayal Bind
Day 5: Grounding Techniques
Day 6: Creating Your Healing Space
Day 7: Week 1 Integration
Page 5
Page 8
Page 11
Page 14
Page 17
Page 20
Page 23
Week 2: Emotional Release & Expression
Day 8: The Emotional Landscape
Day 9: Working with Anger
Day 10: Embracing Grief
Day 11: Facing Fear
Day 12: Shame & Self-Compassion
Day 13: Emotional Release Practices
Day 14: Week 2 Integration
Page 26
Page 29
Page 32
Page 35
Page 38
Page 41
Page 44
Week 3: Understanding Your Story
Day 15: The Power of Your Story
Day 16: Past & Present Connections
Day 17: Separating Identity from Experience
Day 18: Challenging Limiting Beliefs
Day 19: Reclaiming Your Narrative
Day 20: Finding Meaning
Day 21: Week 3 Integration
Page 47
Page 50
Page 53
Page 56
Page 59
Page 62
Page 65
Week 4: Body Healing & Self-Care
Day 22: Betrayal & the Body
Day 23: Sleep Restoration
Day 24: Nutrition for Healing
Day 25: Movement as Medicine
Day 26: Creating Self-Care Rituals
Day 27: Setting Boundaries
Day 28: Sensory Comfort
Day 29: Stress Reduction Techniques
Day 30: Phase 1 Integration
Page 68
Page 71
Page 74
Page 77
Page 80
Page 83
Page 86
Page 92
Page 89
Additional Resources
Emotional Tracking Charts
Crisis Support Resources
Recommended Reading
Notes Pages
Page 95
Page 98
Page 99
Page 100
Additional Resources
Week 1
Today's Focus
Today we begin by creating emotional safety, which is the foundation for all healing work. Before we can process difficult emotions or make sense of our experience, we need to establish a sense of security within ourselves.
"Safety is not the absence of threat. It is the presence of connection." — Gabor Maté
After watching today’s video lesson, complete the following exercises to begin creating your personal safety plan.
Exercise 1: Emotional Check-In
Before we begin any healing work, it’s important to acknowledge where you are right now. Take a moment to check in with yourself.
How are you feeling physically right now? (Circle all that apply)
How are you feeling emotionally right now? (Circle all that apply)
On a scale of 1-10, how safe do you feel right now?
1
10
Very unsafe
Completely safe
What do you need right now to feel more safe or comfortable?
Exercise 2: Creating Your Safety Plan
A safety plan helps you identify resources and strategies to use when you’re feeling overwhelmed by emotions or memories related to betrayal.
People I can reach out to when I need support:
Places where I feel safe and calm:
Activities that help me feel grounded when I'm upset:
Physical sensations that tell me I'm becoming overwhelmed:
Things I can say to myself when difficult emotions arise:
Professional resources I can contact in a crisis:
Exercise 3: Safety Anchor
Creating a mental “safety anchor” can help you return to a sense of security when you’re feeling overwhelmed. This is a memory or image that represents safety and peace for you.
Think of a time or place where you felt completely safe and at peace. Describe it in detail:
What do you see in this safe place?
What sounds do you hear?
What physical sensations do you notice?
What emotions do you feel in this safe place?
Practice: Close your eyes and spend 2-3 minutes immersing yourself in this safe place. Notice how your body feels as you connect with this image. This is your safety anchor that you can return to whenever you need to throughout this program.
Day 2: Understanding Betrayal Trauma
Week 1
Today's Focus
Today we explore how betrayal affects the brain and body differently from other traumas. Understanding the unique nature of betrayal trauma helps explain your reactions and begins the process of healing.
"When we deny our stories, they define us. When we own our stories, we get to write a brave new ending." — Brené Brown
After watching today’s video lesson, complete the following exercises to deepen your understanding of betrayal trauma.
Exercise 1: Betrayal Trauma vs. Other Traumas
Betrayal trauma is unique because it occurs within a relationship where trust and dependency exist. Understanding these differences can help validate your experience.
Aspect
How Betrayal Trauma Is Different
Source of Trauma
Comes from someone you trust and depend on
Safety Response
Cannot simply “escape” the source as in other traumas
Attachment Impact
Directly damages attachment system and ability to trust
Identity Effects
Often leads to questioning one’s worth and judgment
Social Support
Often less visible and less socially acknowledged
Reflect: How does understanding betrayal as a unique form of trauma help explain your experience?
Exercise 2: Mapping Your Trauma Responses
Betrayal trauma activates our survival responses. Identifying your patterns helps you understand your reactions and develop compassion for yourself.
Check the responses you've experienced since the betrayal:
- Hypervigilance (always on alert)
- Emotional numbness
- Intrusive thoughts about the betrayal
- Difficulty sleeping
- Avoiding reminders of the betrayal
- Startling easily
- Difficulty concentrating
- Feeling disconnected from yourself
- Compulsive checking (phone, email, etc.)
- Physical symptoms (headaches, digestive issues)
Other responses you’ve noticed:
Understanding Your Survival Responses
These reactions are your brain and body’s natural attempts to protect you from harm. They are not signs of weakness or overreaction—they are normal responses to an abnormal situation. Recognizing them as protective mechanisms can help reduce self-judgment.
Exercise 2: Mapping Your Trauma Responses
Betrayal trauma activates our survival responses. Identifying your patterns helps you understand your reactions and develop compassion for yourself.
Other responses you’ve noticed:
Mark areas where you feel tension, pain, numbness, or other sensations related to the betrayal.
What physical symptoms have you experienced since the betrayal?
How have these physical symptoms affected your daily life?
What has helped ease these physical symptoms, even temporarily?
Connection Practice
Place one hand on the area of your body that feels most affected by the betrayal. Place your other hand over your heart. Breathe deeply for 1-2 minutes, sending compassion to these parts of your body. Notice any shifts in sensation.
Day 7: Week 1 Integration
Week 1
Weekly Reflection
Congratulations on completing the first week of your healing journey! Today is about integrating what you’ve learned and experienced, celebrating your progress, and setting intentions for the week ahead.
"Healing doesn't mean the damage never existed. It means the damage no longer controls our lives." — Akshay Dubey
After watching today’s video lesson, take time to reflect on your first week with the following exercises.
Exercise 1: Week 1 Review
Take some time to look back through your workbook entries from the past week. Then reflect on what you’ve learned and experienced.
What were the most important insights you gained this week?
Which exercises or concepts were most helpful to you?
What was challenging for you this week?
How has your understanding of betrayal trauma changed?
Exercise 2: Tracking Your Progress
Let’s check in on how you’re feeling compared to when you started the week.
On a scale of 1-10, how safe do you feel now?
1
10
Very unsafe
Completely safe
On a scale of 1-10, how well do you understand your reactions to betrayal now?
1
10
Very unsafe
Completely safe
What changes have you noticed in yourself this week?
Exercise 3: Setting Intentions for Week 2
Looking ahead to next week, which focuses on emotional release and expression, set some intentions for your continued healing journey.
What emotions do you find most difficult to express or process?
What support do you need to help you work with these emotions?
Set 3 specific intentions for the coming week:
Self-Acknowledgment
Take a moment to acknowledge your courage in beginning this healing journey. The first step is often the hardest, and you’ve already completed a full week of important work.
Write a brief note of encouragement to yourself for the week ahead:
Remember that healing happens one day at a time. Be patient with yourself, celebrate small victories, and know that you are not alone on this path.
RENEWED TRUST
Your 90-Day Journey to Healing After Betrayal
Created by Tawana