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Throughout my recovery journey, I have gotten into the habit of writing down personal revelations or impactful quotes that I come across to document my experiences and insights. Many of these made a profound impact on my perception of things, so I wanted to share some of them with you today. This weekâs episode 284 of the Fragmented to Whole Podcast is about control, fear, faith, and the power of boundaries- gems from my recovery journal!
If you feel like you donât know how to be in your life, be in your feelings, feel situated within yourself, or how to be in relationships or organizations, itâs probably because youâre more focused on others than you are yourself. If this is you, you are a perfect candidate for Boundaries by Design: A Blueprint for Life, an 8-week structured course for women.
This group coaching program will give you the framework, coaching, and guidance to create a manual for your life. Youâll know where you end and others begin, what your responsibility is and whatâs not, and what you like, want, need, and prefer.
In this episode of the Fragmented to Whole Podcast, Iâm sharing a series of quotes that resonated with me, as well as some of my own personal revelations that helped me along the path of my recovery journey.
Some of the themes I go over in this episode include:
The power of building healthy boundaries in all areas of your life. Continuously learning to love unconditionally despite the type of love you were shown. Reshaping your perception of your fears. Understanding the true meaning and intention behind forgiveness. The difference between confidentiality and a cover-up. Your patterns of behavior do not define you and can be changed.Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
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I recently came across the phrase, âStop extending the life of your problems.â This resonated with me because before I got into recovery, I hadnât realized I was massively extending the life of my problems for DECADES on end by ruminating on the past and catastrophizing about the future. This, I have come to realize, is a very common trait for those of us in ACA (Adult Children of Alcoholics and Dysfunctional Families). This weekâs episode 283 of the Fragmented to Whole Podcast is about how rumination and catastrophizing hijack your peace (and how to stop)!
If you feel like you donât know how to be in your life, be in your feelings, feel situated within yourself or how to be in relationships or organizations, itâs probably because youâre more focused on others than you are yourself. If this is you, you are a perfect candidate for Boundaries by Design: A Blueprint for Life, an 8-week structured course for women.
This group coaching program will give you the framework, coaching, and guidance to create a manual for your life. Youâll know where you end and others begin, what your responsibility is and whatâs not, and what you like, want, need, and prefer.
Some of the talking points I go over in this episode include:
How recovery helped me come to the realization that I was replaying moments from the past and living in the wreckage of the future.Why adult children become âaddicted to excitementâ and, as a result, do things to activate our nervous system. The 3-step solution for how to stop ruminating and catastrophizing and live in the present moment.Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
LINKS MENTIONED IN THIS EPISODE:
Ep 42: Why Take a Daily Inventory
When Food is Love by Geneen Roth
CONNECT WITH BARB NANGLE:
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Itâs no secret that boundaries are the key to reclaiming your power, honoring your needs, and living life on your terms. And me showing up week after week on the podcast to lay the foundation for boundary setting is one thing, but hearing the real-life stories of those of us who are taking action and setting boundaries in our lives is inspiring on a whole new level! This weekâs episode 282 of the Fragmented to Whole Podcast is about real-life stories of saying no and standing firm!
In this episode of the Fragmented to Whole Podcast, Iâm sharing a series of examples of ways either myself, my listeners, or my clients have put the fundamentals of boundary setting into action in their lives so you can feel inspired to do the same in your life.
Now, some of these boundaries may seem small but when you multiply them by the thousands of ways weâve compromised ourselves in the past, setting all these little types of boundaries results in the kind of life we want to live.
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
Are you saying yes when you really want to say no? Are you putting yourself last? Perhaps you're the consummate accommodator whose people-pleasing ways are wearing you out. If so, you're a perfect fit for my 12-week private coaching program!
After Participating in Private Coaching with Barb, You'll...
*Be able to feel peaceful and calm when setting boundaries
*Know how to communicate directly with people
*Your feelings will become more "right-sized"
*Do things because you really want to do them, not because you feel obligated
*Live your life by your own values and feel proud of that
*Learn to keep the focus on yourself and still be kind and helpful
*Come closer to realizing your authentic identity
Sign up for a free 30 minute Better Boundaries call with me at this link. https://calendly.com/barb-nangle/better-boundaries-call
LINKS MENTIONED IN THIS EPISODE:
Free Resources on Boundaries
CONNECT WITH BARB NANGLE:
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Recognizing and overcoming codependence can be a profound and life-changing journey, but undoing the deeply engrained layers of this behavior is not easy. I found this out the hard way after hitting what I call my âcodependence bottomâ after inviting my homeless friend to stay with me, leading to feeling trapped in my own home, and coming to the conclusion that I was codependent. This realization was a huge life shift for me and I want to continue sharing my experiences in hopes that other people can learn from my journey and start to undo their own codependent behaviors. This weekâs episode 281 of the Fragmented to Whole Podcast is about understanding codependence, its origins, and how to overcome it!
In this episode of the Fragmented to Whole Podcast, Iâm breaking down the concept of codependence, where it comes from, and actionable steps you can take right now to build the healthy boundaries necessary to overcome codependent tendencies.
Some of the talking points I go over in this episode include:
Codependence is a state of being focused on the needs and behaviors of others while neglecting oneâs own wants and needs. Trauma is the root cause of codependence, as it disrupts the development of a stable sense of self. Overcoming codependence requires a long process of self-discovery, healthy boundaries, and focusing on self.I want to hear from you! What further questions do you have about codependence? Is there something I mentioned today that you would like me to expand upon? Send me a DM or an email and letâs chat.
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
Are you saying yes when you really want to say no? Are you putting yourself last? Perhaps you're the consummate accommodator whose people-pleasing ways are wearing you out. If so, you're a perfect fit for my 12-week private coaching program!
After Participating in Private Coaching with Barb, You'll...
*Be able to feel peaceful and calm when setting boundaries
*Know how to communicate directly with people
*Your feelings will become more "right-sized"
*Do things because you really want to do them, not because you feel obligated
*Live your life by your own values and feel proud of that
*Learn to keep the focus on yourself and still be kind and helpful
*Come closer to realizing your authentic identity
Sign up for a free 30 minute Better Boundaries call with me at this link. https://calendly.com/barb-nangle/better-boundaries-call
LINKS MENTIONED IN THIS EPISODE:
ACA Fellowship Text (The Big Red Book or BRB)
Join the Waitlist for the FREE Boundary Building Starter Kit
CONNECT WITH BARB NANGLE:
Subscribe to âFriday Fragmentsâ weekly newsletter
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Get a free chapter of my upcoming book: Roadside Recovery
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For those who have a loved one who is an alcoholic, you understand the uphill battle of finding the right words that will finally get through to them. But the reality is, we are just as powerless over alcohol as the alcoholic is and there is nothing we can do or say that will magically change their addiction. Laurel found this out the hard way and joins me on the podcast today as she shares her powerful journey with Al-Anon and how she learned to let go of the belief that saying the ârightâ things can stop the alcoholic from drinking, save her marriage, and ultimately protect her family. This weekâs episode 280 of the Fragmented to Whole Podcast is about living your truth!
In this episode of the Fragmented to Whole Podcast, Laurel shares her powerful story of navigating life with an alcoholic spouse and how Al-Anon gave her the strength, support, and resources to set boundaries and live her truth.
Some of the talking points Laurel and I go over in this episode include:
Setting boundaries, detaching from othersâ reactions, and learning to not engage in arguments that wonât make a difference are powerful tools in maintaining serenity. Continuing to attend meetings, work the steps, and have a sponsor is essential for personal growth and recovery. The layers of personal growth and self-discovery that unfold over time in recovery.How to educate children addiction safety plans without villainizing the addict.Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
Are you saying yes when you really want to say no? Are you putting yourself last? Perhaps you're the consummate accommodator whose people-pleasing ways are wearing you out. If so, you're a perfect fit for my 12-week private coaching program!
After Participating in Private Coaching with Barb, You'll...
*Be able to feel peaceful and calm when setting boundaries
*Know how to communicate directly with people
*Your feelings will become more "right-sized"
*Do things because you really want to do them, not because you feel obligated
*Live your life by your own values and feel proud of that
*Learn to keep the focus on yourself and still be kind and helpful
*Come closer to realizing your authentic identity
Sign up for a free 30 minute Better Boundaries call with me at this link. https://calendly.com/barb-nangle/better-boundaries-call
LINKS MENTIONED IN THIS EPISODE:
Ep 278: Breaking Free from Generational Shame and Humiliation
Ep 279: The Blame Game- Recognizing and Releasing the Need to Blame
CONNECT WITH BARB NANGLE:
Subscribe to âFriday Fragmentsâ weekly newsletter
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Get a free chapter of my upcoming book: Roadside Recovery
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Content Warning: This episode has brief mentions of the sexual abuse of a child.
One of the things covered in The Solution, a foundational document in ACA is that we will free ourselves from the shame and blame carried over from the past. Shame is just about one of the worst feelings in the world so to avoid it, we can get into the habit of displacing this feeling by blaming others, instead of taking accountability for our part in the situation. As a result, shame and blame go hand in hand. This weekâs episode 279 of the Fragmented to Whole Podcast is about the blame game - recognizing and releasing the need to blame.
In this episode of the Fragmented to Whole Podcast, Iâm sharing a follow-up from last weekâs episode on shame, ways in which I have recognized the need to blame as a result of feeling shame, and actionable steps you can take right now to identify when youâre putting the blame on others and switch to taking accountability for your part in things.
You canât change the past, whether thatâs what happened to you or what you did, but you can change your reaction patterns, thus, changing the future. That my friends is freedom.
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
Are you saying yes when you really want to say no? Are you putting yourself last? Perhaps you're the consummate accommodator whose people-pleasing ways are wearing you out. If so, you're a perfect fit for my 12-week private coaching program!
After Participating in Private Coaching with Barb, You'll...
*Be able to feel peaceful and calm when setting boundaries
*Know how to communicate directly with people
*Your feelings will become more "right-sized"
*Do things because you really want to do them, not because you feel obligated
*Live your life by your own values and feel proud of that
*Learn to keep the focus on yourself and still be kind and helpful
*Come closer to realizing your authentic identity
Sign up for a free 30 minute Better Boundaries call with me at this link. https://calendly.com/barb-nangle/better-boundaries-call
CONNECT WITH BARB NANGLE:
Subscribe to âFriday Fragmentsâ weekly newsletter
Free boundaries resources
Facebook
Instagram
Work with Barb!
Buy Barb a tea
Get a free chapter of my upcoming book: Roadside Recovery
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Send us a text
In ACA we say that shame is the legacy of adult children and it is passed down from generation to generation. Thatâs why we feel shame for things that ânormalâ people donât. This weekâs episode 278 of the Fragmented to Whole Podcast is about breaking free from generational shame and humiliation!
In this episode of the Fragmented to Whole Podcast, Iâm sharing how, despite the saying that guilt is, âI did something wrongâ and shame is âI am something wrong,â for me, it was more frequently that I was supposed to know something that I donât or Iâm supposed to be or do something that Iâm not. And that is because of the messages I received from the people around me growing up.
Some of the talking points I go over in this episode include:
Examples of the messages I received from my family that led to this deeply ingrained sense of shame I felt most of my adult life. Things that have made me feel shame and humiliation over the years that other people likely wouldnât. How setting healthy boundaries helped me know myself better and overcome the shame and humiliation I once felt.Remember, it is fine to seek the approval of others but only when you have your own approval first.
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
Are you saying yes when you really want to say no? Are you putting yourself last? Perhaps you're the consummate accommodator whose people-pleasing ways are wearing you out. If so, you're a perfect fit for my 12-week private coaching program!
After Participating in Private Coaching with Barb, You'll...
*Be able to feel peaceful and calm when setting boundaries
*Know how to communicate directly with people
*Your feelings will become more "right-sized"
*Do things because you really want to do them, not because you feel obligated
*Live your life by your own values and feel proud of that
*Learn to keep the focus on yourself and still be kind and helpful
*Come closer to realizing your authentic identity
Sign up for a free 30 minute Better Boundaries call with me at this link. https://calendly.com/barb-nangle/better-boundaries-call
LINKS MENTIONED IN THIS EPISODE:
Ep. 17. GUILT AND SHAME
Ep. 179. Freedom from the Lie of Shame - You're Not Inherently Flawed
CONNECT WITH BARB NANGLE:
Subscribe to âFriday Fragmentsâ weekly newsletter
Free boundaries resources
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Buy Barb a tea
Get a free chapter of my upcoming book: Roadside Recovery
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Whether youâre in recovery or not, you may have heard the saying, âIf youâre hysterical, itâs historical.â This phrase refers to the times in our lives when we may have an emotional reaction that felt completely out of proportion to the situation at hand and gives some insight into some unresolved trauma from our past. This weekâs episode 277 of the Fragmented to Whole Podcast is about the meaning behind the saying, âIf youâre hysterical, itâs historical."
Some of the talking points I go over in this episode include:
When we experience a triggering situation in the present, itâs often linked to past trauma, even if we donât consciously remember the original event. The difference between âbig Tâ and âlittle tâ trauma.The path to healing starts with dealing with the trauma at the root of your reaction, not the present-day trigger.If youâre noticing these emotional triggers pop up in your life, I encourage you to seek support through programs like ACA or work with a trauma-informed therapist to uncover and process past wounds. Youâd be surprised how healing it can be.
Are you saying yes when you really want to say no? Are you putting yourself last? Perhaps you're the consummate accommodator whose people-pleasing ways are wearing you out. If so, you're a perfect fit for my 12-week private coaching program!
After Participating in Private Coaching with Barb, You'll...
*Be able to feel peaceful and calm when setting boundaries
*Know how to communicate directly with people
*Your feelings will become more "right-sized"
*Do things because you really want to do them, not because you feel obligated
*Live your life by your own values and feel proud of that
*Learn to keep the focus on yourself and still be kind and helpful
*Come closer to realizing your authentic identity
Sign up for a free 30 minute Better Boundaries call with me at this link. https://calendly.com/barb-nangle/better-boundaries-call
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
LINKS MENTIONED IN THIS EPISODE:
Episodes about denial:
Ep: 16 D-E-N-I-A-L (12 min)
Ep: 23 Denial 2.0 (13 min)
Ep: 182 Denial 3.0 (23 min)
Ep 191: How I Came Out of Denial - My ACA Story (26 min)
Ep 196: Denial 4.0 (24 min)
ACA World Service Organization website
ACA Fellowship Text âThe Big Red Bookâ
CONNECT WITH BARB NANGLE:
Subscribe to âFriday Fragmentsâ weekly newsletter
Free boundaries resources
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Get a free chap
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Many of us in ACA have had to pretend our entire lives in order to feel safe or get our needs met. We acted as though our family was one way knowing full well that was not the case behind closed doors. So let me be clear: acting âas ifâ is not the same as pretending. Itâs a way of acting in a way that changes the long-standing patterns of behavior that keep you from moving forward. This weekâs episode 276 of the Fragmented to Whole Podcast is about moving from pretending to purpose- the true power of acting âas ifâ.
In this episode of the Fragmented to Whole Podcast, Iâm sharing the importance of understanding the motivations behind our actions and how they can impact our personal growth. I also share actionable steps to course-correct the behaviors holding us back and move closer to the life we want to live.
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
LINKS MENTIONED IN THIS EPISODE:
Ep. 25: Act As If
CONNECT WITH BARB NANGLE:
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I have shared bits and pieces of my reparenting journey throughout my podcast episodes but I have never publicly sat down to share it all in one setting. That is⊠until I appeared on an episode of the Adult Child podcast with Andrea Ashley. After hearing the little bit of my story that I shared in her community which is affectionately called The Shitshow, Andrea Ashley invited me on her podcast to share my reparenting journey with her audience. This weekâs episode 275 of the Fragmented to Whole Podcast is about my reparenting journey as expressed on the Adult Child podcast!
Support the show by becoming a Patreon member!
In this episode of the Fragmented to Whole Podcast, Iâm sharing the full story of how my inner family came forward to me, one by one, and sharing personal experiences of re-casting and re-writing my past with my new, inner-loving family.
If youâre looking to identify with other adult children, the Adult Child podcast is for you. You can listen to Andrea Ashleyâs podcast here!
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
CONNECT WITH BARB NANGLE:
Subscribe to âFriday Fragmentsâ weekly newsletter
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Patreon
Work with Barb!
Buy Barb a tea
Get a free chapter of my upcoming book: Roadside Recovery
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If you really want to have a well-lived life, you want to focus on what you want, not so much on what you don't want. Just like the archer must focus on the target rather than the trophy, we also must focus on the task ahead rather than the result, which may not even come to pass. This weekâs episode 274 of the Fragmented to Whole Podcast focuses on what you want by aiming for the target, not the trophy!
Support the show by becoming a Patreon member!
Through my recovery journey, I learned the importance of focusing on what you want rather than dwelling on what you don't want. Setting clear boundaries and prioritizing my needs and values has allowed me to form the healthy, genuine relationships I desire.
My hope is that you can apply this lesson of aiming for your goals, not external rewards, to enrich your own life.
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
CONNECT WITH BARB NANGLE:
Subscribe to âFriday Fragmentsâ weekly newsletter
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Buy Barb a tea
Get a free chapter of my upcoming book: Roadside Recovery
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I was recently on a call with a newcomer in ACA (Adult Children of Alcoholics and Dysfunctional Families) and we were walking through The ACA Solution, a foundational document in the ACA program. This document is one of the many resources we have in this 12-step program that we use to reparent ourselves, heal, and recover from our trauma. Reading this document as a whole is incredibly powerful, but when we break it down line by line, we can internalize it and relate it to our own experiences on a deeper level. This weekâs episode 273 of the Fragmented to Whole Podcast is about the ACA Solution and how to overcome intergenerational family dysfunction!
Support the show by becoming a Patreon member!
In this episode of the Fragmented to Whole Podcast, Iâm reading The ACA Solution, line by line, sharing my own perception and experience of what it means to me and my recovery journey.
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
LINKS MENTIONED IN THIS EPISODE:
The ACA Solution
Ep. 10. My Tools of Recovery Part III: Focus On Me
Ep. 9 My Tools of Recovery Part II: Reaching Out
DENIAL EPISODES
Ep. 16 D-E-N-I-A-L (12 min)
ep. 23 Denial 2.0 (13 min)
ep 182 Denial 3.0 (23 min)
ep 191 - How I Came Out of Denial - My ACA Story (26 min)
ep 196 Denial 4.0 (24 min)
CONNECT WITH BARB NANGLE:
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In this digital world weâre living in, weâve become so accustomed to a constant stream of notifications and content that it can feel overwhelming. But the good news is, like everything else, we can set boundaries around our digital exposure, protect our time and peace, and become more productive in the process. This weekâs episode 272 of the Fragmented to Whole Podcast is about how to take control by setting digital boundaries for peace and productivity!
Support the show by becoming a Patreon member!
In this episode of the Fragmented to Whole Podcast, Iâm sharing some of my personal boundaries for the digital world and how you can implement some of these boundaries to stay focused and give yourself much needed digital breaks.
Some of the digital boundaries I go over in this episode include:
Turning the ringer on my phone off during my personal time. Limiting the number of push notifications I allow. Only following accounts on social media that I care about, deleting or blocking accounts I donât want to see.Using a digital calendar to time block and effectively manage my time.Quit using my phone in the car. Being intentional about the things I post on social media. Muting work notifications outside of working hours.Using the Pomodoro Technique to focus on one task at a time and give myself breaks. Staying off screens while eating.
Knowing what matters to you is important because when you know what matters to you, you can set boundaries that uphold and support those things.Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
LINKS MENTIONED IN THIS EPISODE:
263. Approaching Conflict Resolution with Confidence with Melanie [Coaching Series Part 3]
Get a free chapter of my upcoming book: Roadside Recovery
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I notice a lot of people questioning what ânormalâ looks like. But it doesnât matter what normal is for other people. What matters is what works for YOU and what fuels your energy instead of drains it. This weekâs episode 271 of the Fragmented to Whole Podcast is about how to embrace what fuels you in recovery!
Support the show by becoming a Patreon member!
Some of the talking points I go over in this episode include:
Prioritize the activities and people that energize you, regardless of what is ânormalâ for others.Use self-affirmations to meet your own needs and build trust in your self-approval rather than seeking approval externally. Focus inward through self-care to avoid codependency and self-depletion.
By simply being born, you deserve happiness, joy, fulfillment, affirmation, love, connection, and healing. You deserve to be here and you donât have to do anything or change anything to be worthy of these things.Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
LINKS MENTIONED IN THIS EPISODE:
Listen to Alesia Galatiâs Podcasts
Ep 131: Let Go of Your Expectations of Others and Meet Your Own Needs
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For those of us who are co-dependent, people-pleasers, rescuers, fixers, savers, etc. it can feel extremely difficult to ask for help. But the truth is, we canât do everything alone. Ken Dunn realized this quickly when he stepped out of his comfort zone and sought healing through meditation, adventure, and ACA. This weekâs episode 270 of the Fragmented to Whole Podcast is about becoming willing to ask for help!
Support the show by becoming a Patreon member!
In this episode of the Fragmented to Whole Podcast, my guest Ken Dunn shares his journey of recovery and the transformative power of asking for help throughout his recovery journey.
Some of the talking points Ken and I go over in this episode include:
How getting out of his comfort zone and hiking the Appalachian Trail forced Ken into a position to ask for help. The role of mindfulness, meditation, and outdoor activities in Kenâs recovery journey. Having the willingness to work on yourself and giving yourself compassion along the way are crucial elements to healing. Entrepreneurship and recovery intersect when it comes to having resilience and the mindset to be successful.Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
CONNECT WITH KEN DUNN:
Expedition Recovery
Instagram
Expedition Recovery- LinkedIn
Ken Dunn- LinkedIn
Facebook
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If you feel like your whole life is one big dumpster fire, you may also believe it is because of circumstances out of your control. While this may be partially true, there are plenty of things that are still within your control that you have the power to change and that is what I hope to share with you today. On this weekâs episode 269 of the Fragmented to Whole Podcast, Iâm sharing 11 things you can use to put the fire out if your life is a dumpster fire.
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In this episode of the Fragmented to Whole Podcast, Iâm sharing some of the tools, tips, and mindset shifts I use when coaching my clients so they can live a more happy, joyous, and free life.
The 11 tips I cover in this episode include:
Accept things as they are, even when they donât turn out how you want.Set boundaries. Turn things over to a higher power.Admit when youâre wrong and say âI donât knowâ when you donât know something.Donât isolate, socialize.Stop judging yourself and others.Let go of unrealistic expectations.Get out of victim mentality.Pause, breathe, ground yourself, and let your nervous system calm down.Reach out for help.Focus on the one thing you can control: YOU.Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
LINKS MENTIONED IN THIS EPISODE:
Ep 2: Acceptance
Ep 118: How to Untie the Bundle of Negativity and Self-Judgment So You Can Have Peace and Ease
Ep 8: My Tools of Recovery Part I: Pausing
Ep 10: My Tools of Recovery Part III: Focus On Me
Article: How to Get Over Your Fear of Being Judged
âEp 31: Overcoming Unrealistic Expectations
âEp 77: Getting Rid of Expectations After the Fact
Ep #3 Victim Mentality
Ep #106 How to Overcome Victim Mentality Even If You've Been Victimized
For more related episodes on unrealistic expectations and overcoming victim mentality, head to https://higherpowercc.com/podcast/CONNECT WITH BARB NANGLE:
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When you have a lifelong, ingrained pattern of people-pleasing behavior, it can be extremely difficult to undo, especially when it is a behavior we believe is keeping us safe. But I am living proof that it can be undone and it all starts with awareness. This weekâs episode 268 of the Fragmented to Whole Podcast is about how to find freedom from people-pleasing habits!
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In this episode of the Fragmented to Whole Podcast, Iâm sharing an update on another breakthrough I had on my reparenting journey lately, where people-pleasing stems from, and actionable steps you can take right now to let go of your unhealthy people-pleasing habits.
Some of the talking points I go over in this episode include:
People-pleasing often stems from a desire to gain the approval of others, not a true desire to be helpful.Why many of us who grew up in a dysfunctional environment develop people-pleasing tendencies as a survival mechanism. Actionable steps you can take to change your people-pleasing ways and make purposeful choices for what YOU want.Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
LINKS MENTIONED IN THIS EPISODE:
Ep 148: How to Stop Being Attached to Outcomes - You Donât Get to Have Your Curiosity Satisfied
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I didnât understand until I got into recovery that all of my attempts to connect with other people were in fact, me chasing them. I didnât realize that in both my romantic relationships and friendships I was putting way more work into maintaining the relationship than they were. True connection means each person has a balanced commitment and emotional investment in the relationship, rather than one person doing everything. This weekâs episode 267 of the Fragmented to Whole Podcast is about how to stop chasing and start connecting!
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In this episode of the Fragmented to Whole Podcast, Iâm sharing what it looks like when you are chasing someone vs. when you are connecting with them and actionable steps you can take right now to start focusing on the healthy, balanced relationships in your life and letting go of the ones with unbalanced effort and investment.
Some of the talking points I go over in this episode include:
Chasing does not equal a high-quality relationship, connection does.Connection requires a balanced amount of energy & commitment to a relationship from each person.Starting to connect with people involves spending more time with the people you already have an equal connection with and stop reaching out to those you donât. As a bonus, what a conversation with someone might look like to address an unbalanced effort.Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
Sign up for the Self Love Sprint, a 30-day private coaching offer! Youâll receive three 30-minute private coaching bi-weekly calls on Zoom and Embrace Your Essence: A Holistic Guide to Self-Love and Empowerment so you can:
Create consistent self-care ritualsLearn to give yourself the praise you crave from othersDeeply internalize your Rights as a Beloved Child of GodKeep the focus on yourself rather than being focused on othersReally get to know yourselfIf you become a private coaching client after this sprint, youâll get an $800 discount on my 12-week Private Coaching Program!
CONNECT WITH BARB NANGLE:
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Learning that I had a victim mentality and coming out of it was - hands down - the biggest mindset shift from my recovery. For that reason, this has been a huge topic of conversation on the podcast and something I will continue talking about as things come up to help others do the same. This weekâs episode 266 of the Fragmented to Whole Podcast is about how to stop victimizing yourself and reclaim your power!
Support the show by becoming a Patreon member!
In this episode of the Fragmented to Whole Podcast, Iâm sharing how those of us who live in a victim mentality can unconsciously victimize or re-victimize ourselves and actionable steps you can take right now to reclaim your power back and shift out of this mindset.
Some of the talking points I go over in this episode include:
Victim mentality doesnât mean youâre weak or bad, it's a way of thinking and thus, something you have the power to change.The insidious nature of victim mentality and how it is internalized through thoughts and actions. Action steps you can use to focus on the present moment and overcome victim mentality.When you start to see that you are living in victim mentality, you can start to see your choice of coming out of it.
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
GETTING OUT OF VICTIM MENTALITY EPISODES
Ep #3 Victim Mentality (8 min)
Ep #106 How to Overcome Victim Mentality Even If You've Been Victimized (15 min)
Ep # 126 How Understanding Your Part in Things Brings You Out of Victim Mentality (15 min)
Ep. #152 How to Stop Taking Things Personally and Come Out of Victim Mentality (14 min)
Ep. #172 Seven Steps to Coming Out of Victim Mentality (21 min)
Ep #176 What Is the Dreaded Drama Triangle and How to Get Out of It (19 min)
CONNECT WITH BARB NANGLE:
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Most of us have never been taught to manage our feelings, making this one of the most difficult parts of recovery. When we have been accustomed to pushing our feelings aside, we lose the ability to recognize our feelings or generate our own feelings, and therefore, never get to a place of feeling things on purpose. This weekâs episode 265 of the Fragmented to Whole Podcast is about how to embrace emotional sovereignty- taking ownership of your feelings, not othersâ feelings.
Support the show by becoming a Patreon member!
In this episode of the Fragmented to Whole Podcast, Iâm sharing the importance of taking ownership of your own feelings and how not to feel responsible for the feelings of others.
Some of the talking points I go over in this episode include:
You donât have to wait for external triggers to feel something, you instead have the ability to generate your own feelings through your thoughts.Why those of us in recovery often avoid our own feelings and take responsibility for the feelings of others.Recognizing when youâre feeling othersâ feelings vs. your own.Your own perspective determines how you feel about what others say or do, not the personâs actions themselves.It all starts with awareness. Awareness that you are responsible for your feelings and other people are responsible for their feelings.
Be sure to tune in to all the episodes to receive tons of practical tips on living a more whole life and to hear even more about the points outlined above.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And donât forget to follow, rate and review the podcast and tell me your key takeaways!
Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/
LINKS MENTIONED IN THIS EPISODE:
My other episodes on feelings:
Ep. 25 Act As If
Ep. 59 Making Things Mean Things That They Donât
Ep. 76. Reducing Emotional pain
Ep. 141 You're Responsible TO Your Feelings Not FOR Your Feelings
Ep. 156 Info, Not Ammo
Ep. 163 Feelings Aren't Facts - But They're Still Real and They Matter
Ep. 199 Four Ways to Manage Your Difficult Feelings When Setting Boundaries
David Bayerâs podcast âA Changed Mindâ
CONNECT WITH BARB NANGLE:
Subscribe to âFriday Fragmentsâ weekly newsletter
Free boundaries resources
Facebook
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Patreon
Work with Barb!
Buy Barb a tea
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