I can’t get my phone to connect to my watch but my watch says it’s connected.

My Apple Watch had been dead and unused for a month or two and I finally turned it back on and realized that my phone was not connected to my watch. I tried connecting it but it wouldn’t work. my watch said it was connected and had all my information but my messages were not updated. I reset my phone and watch and delete and download the watch app but neither worked. I cannot disconnect my watch from my phone because my phone says it’s already disconnected and that I need to connect it. What can I do in this situation?