I need to recover Word documents that I deleted

Do I have a Rescue Plan In-Place. This comprises having 3 Backups using 2 methods and 1 Off Site incase of Theft, Loss or Natural Disasters.

A Time Machine Backup  is very useful and can be used to Revert to Previous Working macOS.

For addition purposes - two Tested Bootable Clones each to separate external drives. This is insurance incase the upgrades goes sideways. At least one Tested Clone and / or Time Machine Backup should be Off - Site

If you have no backup and the files have been deleted and the Trash has been emptied, you cannot retrieve the files.