Rupture Repair Script Builder
Structured Written Exercise

Rupture Repair Script Builder

A structured reflection that generates a dialogue you can read together.

Take your time — there are no right or wrong answers. This is private and for your clarity.

Answer each prompt in your own words.

The script will be generated from the meaning of what you share — not your exact words.

What happened

Describe what happened that created distance between you.*

Try to stick to facts — what was said or done — without interpretation.

Examples

"We were talking and the tone shifted."

"We misread each other and it escalated."

"We discussed plans and tension rose."

"We tried to resolve something and got stuck."

"We were texting and it started to feel cold."

Please describe what happened.

The meaning I made

The story my mind started telling in that moment was… (optional)

Examples

"That I didn't matter."

"That I wasn't being heard."

"That you were pulling away."

"That I was being judged."

"That we weren't okay."

What hurt

The part that stung most was… (optional)

Examples

"Feeling dismissed."

"Feeling unimportant."

"Feeling misunderstood."

"Feeling alone in it."

"Feeling like we weren't a team."

What I felt

Name the feeling you had in that moment.*

Examples

"Hurt."

"Sad."

"Scared."

"Angry."

"Overwhelmed."

"Embarrassed."

"Ashamed."

"Rejected."

Please name the feeling you had.

The softer feeling

Underneath that, the softer feeling was… (optional)

Examples

"Small."

"Unwanted."

"Powerless."

"Not good enough."

"Alone."

My protective reaction

Describe your protective reaction — what you did.*

Examples

"I withdrew."

"I got critical."

"I raised my voice."

"I defended myself."

"I shut down."

"I got sarcastic."

"I tried to control the outcome."

Please describe your protective reaction.

What I can own

Name one part you can own.*

Examples

"My tone."

"Interrupting."

"Shutting down."

"Getting defensive."

"Getting critical."

"How I spoke."

Repair begins with ownership. Please complete this prompt.

What I was protecting

Name what your reaction was protecting you from feeling.*

Examples

"Feeling not good enough."

"Feeling blamed."

"Feeling rejected."

"Feeling abandoned."

"Feeling powerless."

"Feeling ashamed."

"Feeling unseen."

Naming what your reaction was protecting helps your partner feel safe. Please complete this prompt.

What I long for

What you really long for is… (optional)

Examples

"To feel understood."

"To feel valued."

"To feel reassured."

"To feel close."

"To feel chosen."

"To feel safe."

What I wish I said

If you could redo that moment, you would want to say… (optional)

Examples

"I feel tender and I want to stay close."

"I'm hurt and I want to understand each other."

"I want to slow down and not fight."

"I need reassurance that we're okay."

"I want to be on the same team."

What would help

A small support that would help is… (optional)

Examples

"A calmer tone."

"Reassurance."

"A hug."

"To be listened to fully."

"To slow down together."

"To reflect what you heard first."

Your responses are used only to generate this script. Nothing is stored.