11 Steps for How to Build Your Own Personalized Boundary System Part 1 | Episode 246

Fragmented to Whole: Life Lessons from 12 Step Recovery

Testimonials from my Clients

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enMarch 11, 2024

boundary setting

self-hate

10 Steps for How to Prepare for and Have Difficult Conversations | Episode 254

One of the most important things I’ve learned to do in recovery is how to have difficult conversations. My inability and unwillingness to have difficult conversations perpetuated my codependence, leading me to suffer in situations just because I was not willing to have the conversations that would resolve them. This week on episode 254 of the Fragmented to Whole Podcast I’m sharing 10 steps for how to prepare for and have difficult conversations!

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In this episode of the Fragmented to Whole Podcast, I’m sharing the tips I use when coaching clients through difficult conversations and examples of language you can use (based on real scenarios) during these conversations.

The steps I cover in this episode include:

Bookend your conversation by checking in with someone beforehand and afterward.
Know your values and stand firm in them.
Be honest about your truth.
Remind yourself that you can do hard things.
Ground yourself in preparation for the conversation.
Practice standing in the Wonder Woman pose to build your confidence.
Get permission to have the conversation, don’t blindside them.
Stick to one topic only during your conversation.
Put a boundary around the conversation.
Start by owning your shit.

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 don’t 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:

Amy Cuddy TED Talk “Your Body Language May Shape Who You Are”

Testimonials from my Clients

CONNECT WITH BARB NANGLE:

Fragmented to Whole: Life Lessons from 12 Step Recovery

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enMarch 04, 2024

relationships

Healing Through Step 5- Unveiling Family Secrets and Finding Freedom | Episode 253

Traditionally, step 5 in 12-step recovery is where we admit to God, to ourselves, and to another person the exact nature of our own wrongs. The idea is that we get to take a look at the things we’ve been doing in our lives that are creating chaos, dysfunction and wreckage and acknowledge them. In the ACA version of the 12 steps, we instead inventory our family system, acknowledging that we are a product of our environment. This week’s episode 253 of the Fragmented to Whole Podcast is about healing through step 5- unveiling family secrets and finding freedom!

Support the show by becoming a Patreon member!

In this episode of the Fragmented to Whole Podcast, I’m sharing how looking at the nature of my abandonment as well as my own wrongs allowed me to have a different perspective on the defects (or defenses) of my character. This process helped me recognize the dysfunction I grew up with, grieve what happened to me, and let go of the shame I was carrying around it.

Go back and listen to episodes 251 and 252 where I “spill the tea” on my family secrets to show how family dysfunction gets passed down.

I share all of these vulnerable stories on the podcast not just so that I can heal but so that I can help others heal from their pain.

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 don’t 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:

ACA - Adult Children of Alcoholics and Dysfunctional Families 12-Step Fellowship

CONNECT WITH BARB NANGLE:

Fragmented to Whole: Life Lessons from 12 Step Recovery

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enFebruary 26, 2024

12 steps

Spillin’ the Tea on My Family Secrets- This is How Family Dysfunction Gets Passed Down- Part 2 | Episode 252

Through recovery, I have radically changed my ways, healed my trauma, and changed my deeply entrenched patterns of behavior. By sharing my and my family’s secrets, I hope to show that dysfunction doesn’t always look the way you might think so that you might recognize patterns of your own dysfunction and begin to heal in the ways that I have healed. This week on episode 252 of the Fragmented to Whole Podcast, I am spillin’ more tea on my family secrets, sharing how family dysfunction gets passed down.

If you haven’t listened to part 1, I recommend you go back and listen. You’ll get way more context on why I’m sharing these secrets. You can listen to that here.

Support the show by becoming a Patreon member!

In this episode of the Fragmented to Whole Podcast, I’m spilling more of my family’s secrets. More specifically, I share how I came to the understanding that aiding in the secrecy of my mom’s smoking led me to hide my own smoking habits over the years.

As I mentioned last week, I share all of this to shine light on the darkness of our past. As we say in recovery, “we are as sick as our secrets” and I want to be well.

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 don’t 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 67: Why we say, “The Truth Shall Set You Free”

CONNECT WITH BARB NANGLE:

Fragmented to Whole: Life Lessons from 12 Step Recovery

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enFebruary 19, 2024

relationships

recovery

Spillin’ the Tea on My Family Secrets- This is How Family Dysfunction Gets Passed Down- Part 1 | Episode 251

We often say in recovery, “You’re as sick as your secrets.” That being said, I've decided to share my family’s secrets (as well as some of my own) as part of my journey to heal and to identify with other people so they know they’re not alone. This week on episode 251 of the Fragmented to Whole Podcast, I am spillin’ the tea on my family secrets, sharing how family dysfunction gets passed down.

Support the show by becoming a Patreon member!

In this episode of the Fragmented to Whole Podcast, I’m sharing a big family secret that I have been holding onto that has permeated my entire life, causing me to repeat these behaviors. In bringing these secrets to the light of day, I hope to release the weight they hold and continue to heal in the process.

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 don’t 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:

Fragmented to Whole: Life Lessons from 12 Step Recovery

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enFebruary 12, 2024

Healing The Root Causes of Addiction with Arlina Allen | Episode 250

There is more to addiction than the need to get drunk or high. And when Arlina Allen realized this and began to uncover the root causes of her addiction, it was then that she was able to shed the layers of her trauma and begin to heal. This week’s episode 250 of the Fragmented to Whole Podcast is about healing the root causes of addiction!

Support the show by becoming a Patreon member!

In this episode of the Fragmented to Whole Podcast, my guest Arlina Allen shares how she turned to substances as a way to self-soothe and how coming to terms with this and seeking help led her on a path to self-compassion and peace.

Some of the talking points Arlina and I go over in this episode include:

Reflecting on Arlina’s first sip of alcohol at a young age and realizing that something outside of herself could soothe her on the inside.
The turning point that led Arlina to dig deeper into her addiction and eventually seek support in overcoming it.
How the 12-step program taught her self-compassion and healthier coping skills.
Using practices like hypnotherapy to identify and reframe negative beliefs and behaviors.

When you’re in the thick of it, just remember, the easy choices lead to a hard life but the hard choices will lead to an easy 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 don’t 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

Sober Life School

The One Day at a Time Podcast

Arlina on Instagram

One Day at a Time Podcast on Instagram

One Day at a Time Private Facebook group for women (you must request access)

CONNECT WITH BARB NANGLE:

Fragmented to Whole: Life Lessons from 12 Step Recovery

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enFebruary 05, 2024

recovery

guest

12 steps

substance use & compulsion

Choosing Freedom: How a Simple Shift in Language Can Change Your Life | Episode 249

Whenever I hear clients say something along the lines of “I have to…” I like to reframe their sentence to instead say, ‘I get to…” or “I could do…”. The language change is so small, and yet the conceptual change is HUGE. This week’s episode 249 of the Fragmented to Whole Podcast is about choosing freedom: how a simple shift in language can change your life!

Support the show by becoming a Patreon member!

In this episode of the Fragmented to Whole Podcast, I’m talking about how building healthy boundaries helped me to understand that I have choices in everything that I do and sharing some examples of how a simple shift in your language can reframe your entire perspective of your life.

The biggest way to stop thinking that you don’t have choices in your life is to stop using phrases like ‘I have to’ or ‘I need to’ and start using the phrase, ‘I GET to’. You’ll be amazed at how freeing those little vocabulary changes are.

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 don’t 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:

Fragmented to Whole: Life Lessons from 12 Step Recovery

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enJanuary 29, 2024

ep 212. Nine New Methods I've Learned for Reparenting and How They've Affected Me

boundary setting

How I Heal My Inner Teenager: Unveiling the Magic of Reparenting | Episode 248

The reparenting journey that I’ve been on for the last year has been nothing short of miraculous. I cannot tell you the level of healing I’ve achieved through my reparenting work. I hope that by sharing my journey and process on the podcast, other people can also find some healing. This week’s episode 248 of the Fragmented to Whole Podcast is about how I heal my inner teenager: unveiling the magic of reparenting!

Support the show by becoming a Patreon member!

Some of the talking points I go over in this episode include:

Recent examples in the past week where I have recognized how far I have come in my reparenting journey.
How the feelings from my inner child and inner teenager come out in my life.
Using my inner loving family to reparent my younger self when big feelings and emotions arise.
The nicknames, habits, and general knowledge that come forward in my reparenting sessions.

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 don’t 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. 114. Here’s What Recovery Looks Like in Real Life - My Day at the Beach

ep 181. 5 Methods for Reparenting Myself: What That Looks Like for Me

ep. 218. My Vulnerable Share about Family Dysfunction and How It Results In Trauma

ep. 221. The Evolution of My Reparenting Journey: Reshaping the Past to Heal the Future - Part 1

ep. 222. The Evolution of My Reparenting Journey: Reshaping the Past to Heal the Future - Part 2

CONNECT WITH BARB NANGLE:

Fragmented to Whole: Life Lessons from 12 Step Recovery

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enJanuary 22, 2024

re-parenting

11 Steps for How to Build Your Own Personalized Boundary System Part 2 | Episode 247

Last week, I shared the first half of the steps I take all of my boundary clients through to build their personalized boundary system. Today, I’ll be sharing the final half of the steps so that you can create a boundary system that works for you! This week’s episode 247 of the Fragmented to Whole Podcast is part 2 of the steps to build your own personalized boundary system!

Support the show by becoming a Patreon member!

If you missed part 1 of these steps, refer back to episode 246 where I cover steps 1-5.

The steps I go over in this episode include:

6. Learn how to let good things in as well as keep bad things out.

7. Set boundaries of self-protection.

8. Set boundaries of self-containment.

9. Hold onto your property. You’re the one responsible for it.

10. Align with your values.

11. Stay connected to healthy, safe, and loving people as you build healthy boundaries.

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 don’t 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 9. My Tools of Recovery Part II: Reaching Out

Ep. 12. Stop Gossiping

CONNECT WITH BARB NANGLE:

Fragmented to Whole: Life Lessons from 12 Step Recovery

I’m offering Your Empowered Life, an 8 week transformational semi-private coaching program so that you can show up as the woman you’ve always wanted to be. Payment plans are available but if you pay in full, you’ll get a free “Toolkit for Effectively Communicating in Relationships” worksheet.

Applications Close 3/20/2024. Sign up at https://higherpowercc.com/empoweredlife/

enJanuary 15, 2024