PHASE 2 WORKBOOK
Rebuild & Reconnect
Days 31-60
Your guided journey to rediscover your authentic self, rebuild your relationship with yourself, and develop the foundation for healthy connections.
RENEWED TRUST: 90-DAY HEALING JOURNEY
Created by Tawana
Welcome to Phase 2: Rebuild & Reconnect
Dear Healing Journey Participant,
Congratulations on completing Phase 1 of your healing journey! By working through the first 30 days, you’ve created a foundation of safety, processed difficult emotions, and begun to understand the impact of betrayal trauma on your mind and body.
Now, as we enter Phase 2: Rebuild & Reconnect, we shift our focus from processing what happened to rebuilding who you are. This phase is about rediscovering your authentic self, strengthening your relationship with yourself, and developing the skills needed for healthy connections with others.
During the next 30 days, you’ll explore:
- Reconnecting with your core identity beyond the betrayal experience
- Rebuilding trust in yourself and your perceptions
- Understanding the foundations of healthy relationships
- Working with forgiveness and letting go
This phase is about growth and renewal. While Phase 1 focused on acknowledging and processing pain, Phase 2 is about creating something new from that experience. It’s about taking the insights you’ve gained and using them to build a stronger foundation for your life moving forward.
As you work through this phase, remember that rebuilding takes time. Be patient with yourself. Some days will feel like significant progress, while others might feel like you’re standing still or even moving backward. This is all part of the non-linear nature of healing.
Continue to practice self-compassion and celebrate small victories. Each exercise you complete, each insight you gain, and each moment of reconnection with yourself is a step toward wholeness.
I’m honored to continue this journey with you as you rebuild and reconnect with your authentic self.
With belief in your continued healing,
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 20-30 minutes to complete the exercises after watching the video.
Building on Phase 1
This workbook builds on the foundation you created in Phase 1. You may find it helpful to occasionally refer back to your Phase 1 workbook to see how far you’ve come and to connect insights across your journey.
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 growth and preparing for the next week.
Creative Expression
Phase 2 includes more creative exercises to help you reconnect with your authentic self. Even if you don’t consider yourself “creative,” approach these with an open mind—they’re about the process, not the end product.
Tracking Your Progress
Continue to use the check-in tools at the beginning and end of each week to track your emotional state and healing progress. These provide valuable insights into your journey over time.
Additional Supplies for Phase 2
- Art supplies (colored pencils, markers, etc.)
- Scissors and glue
- Photos that represent different periods of your life
- Candle for ritual work (optional)
- Old magazines for collage work
- Small mirror (for self-reflection exercises)
- Small meaningful objects for altar/sacred space
- Journal from Phase 1
Table of Contents
Week 5: Rediscovering Your Authentic Self
- Day 31: Identity Beyond Betrayal
- Day 32: Your Values Compass
- Day 33: Strengths & Resilience
- Day 34: Reclaiming Joy
- Day 35: Creative Self-Expression
- Day 36: Your Future Self
- Day 37: Week 5 Integration
Page 5
Page 8
Page 11
Page 14
Page 17
Page 20
Page 23
Week 6: Rebuilding Self-Trust
- Day 38: Understanding Self-Trust
- Day 39: Reconnecting with Your Body
- Day 40: Trusting Your Emotions
- Day 41: Intuition Rebuilding
- Day 42: Making Decisions
- Day 43: Self-Validation
- Day 44: Week 6 Integration
Page 26
Page 29
Page 32
Page 35
Page 38
Page 41
Page 44
Week 7: Healthy Relationship Foundations
- Day 45: Healthy vs. Unhealthy Relationships
- Day 46: Attachment Patterns
- Day 47: Boundaries Masterclass
- Day 48: Effective Communication
- Day 49: Conflict Navigation
- Day 50: Vulnerability & Safety
- Day 51: Week 7 Integration
Page 47
Page 50
Page 53
Page 56
Page 59
Page 62
Page 65
Week 8: Forgiveness & Letting Go
- Day 52: What Forgiveness Is & Isn’t
- Day 53: The Forgiveness Process
- Day 54: Self-Forgiveness
- Day 55: Letting Go of Resentment
- Day 56: Forgiveness vs. Reconciliation
- Day 57: Rituals for Release
- Day 58: Freedom from the Past
- Day 59: Gratitude Practice
- Day 60: Phase 2 Integration
Page 68
Page 71
Page 74
Page 77
Page 80
Page 83
Page 86
Page 92
Page 89
Page 92
Additional Resources
- Values Assessment Tool
- Relationship Patterns Worksheet
- Boundary Setting Scripts
- Notes Pages
Page 95
Page 98
Page 100
Page 102
Day 31: Identity Beyond Betrayal
Week 5
Today's Focus
Today we begin the important work of separating your core identity from the experience of betrayal. When betrayal occurs, it can become the lens through which we see ourselves—as victims, as broken, as unworthy. Today is about reconnecting with who you are beyond this experience.
"You are not what happened to you, you are what you choose to become." — Carl Jung
After watching today’s video lesson, complete the following exercises to begin reconnecting with your authentic self.
Exercise 1: Identity Check-In
Let’s begin by exploring how the betrayal may have affected your sense of self.
How would you have described yourself before the betrayal? (List 10 qualities, roles, or characteristics)
How would you describe yourself now? (List 10 qualities, roles, or characteristics)
Looking at these two lists, what has remained consistent about who you are?
What aspects of yourself feel lost or diminished since the betrayal?
What new strengths or qualities have emerged through this experience?
Exercise 2: The Core Self
his exercise helps you distinguish between your essential self and the experience of betrayal.
Draw three concentric circles on the page below (or use the template provided):
In the innermost circle, write words that describe your core self—the essence of who you are that cannot be damaged by external events.
In the middle circle, write aspects of your identity—roles, relationships, beliefs, and values that are important to you but can change over time.
In the outer circle, write experiences you've had, including the betrayal—things that have happened to you but do not define who you are.
Reflection
Notice how the betrayal belongs in the outer circle of experience, not in your core self. While it may have affected aspects of your identity, it does not change the essence of who you are. Take a moment to connect with this core self that remains whole despite what has happened.
Exercise 2: The Core Self
his exercise helps you distinguish between your essential self and the experience of betrayal.
Complete the following sentences:
Before the betrayal, I was someone who...
During the most difficult times after the betrayal, I was someone who...
Today, I am someone who...
Beyond this experience, I am also someone who...
I am becoming someone who...
Now, using these statements as inspiration, write a brief paragraph that describes who you are beyond the betrayal experience:
Daily Practice
Read this paragraph aloud to yourself each morning this week. Notice how it feels to reconnect with these aspects of yourself that exist independently of the betrayal experience.
Day 47: Boundaries Masterclass
Week 7
Today's Focus
Today we dive deep into the essential skill of setting and maintaining healthy boundaries. Boundaries are the invisible lines that define where you end and others begin. After betrayal, it’s common to need to rebuild or strengthen your boundaries to protect your healing and wellbeing.
"Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others." — Brené Brown
After watching today’s video lesson, complete the following exercises to develop your boundary-setting skills.
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.
Boundary Type
Description
| Your Assessment |
|---|
Physical
Your personal space, body, and physical comfort
.
Emotional
Your feelings, emotional energy, and emotional labor
.
Mental
Your thoughts, opinions, and beliefs
.
Time & Energy
Your schedule, commitments, and energy reserves
.
Material
Your money, possessions, and resources
.
Digital
Your online presence, privacy, and accessibility
.
Sexual
Your sexual comfort, consent, and preferences
.
For each boundary type, rate your current boundaries from 1-10 (1 = very weak, 10 = very strong) and note any insights in the “Your Assessment” column.
Then answer the following questions:
Which boundary types are strongest for you?
Which boundary types need the most strengthening?
How did the betrayal affect your boundaries?
Exercise 2: Boundary Violations Inventory
Identifying when your boundaries have been crossed helps you recognize patterns and areas that need attention.
Think about recent situations where you felt uncomfortable, resentful, or taken advantage of. These are often signs of boundary violations. List 3-5 specific examples:
For each situation, answer:
Situation 1:
What boundary was crossed?
How did you respond?
What would you like to have done differently?
Situation 2:
What boundary was crossed?
How did you respond?
What would you like to have done differently?
What patterns do you notice in these boundary violations?
Exercise 3: Boundary Setting Practice
Now let’s practice setting clear, healthy boundaries using a simple but effective formula.
The Boundary Setting Formula
- State the specific behavior or situation that’s problematic
- Express how it affects you
- Make a clear, direct request
- State the consequence (what you will do if the boundary is not respected)
Example: “When you call me after 10pm (behavior), I feel stressed because it disrupts my sleep (impact). Please only call me between 8am and 9pm unless it’s an emergency (request). If you call late, I won’t answer until the next day (consequence).”
Choose three boundaries you need to set in your life right now. Use the formula to craft your boundary statements:
Boundary 1:
When you... (behavior)
I feel... (impact)
Please... (request)
If this continues, I will... (consequence)