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    Let Go and Be Free

    On the Let Go and Be Free podcast, we’ll talk about everything from dealing with ruminating thoughts to stopping dysfunctional behaviors that you learned as a child in an alcoholic home. Together we’ll shine a light to dispel the shame you might have secretly been living with about your upbringing, and practical tips that will help you center yourself and live a healthier life. I’m not a therapist or doctor. If you need help, please reach out to a medical expert. If you’d like to learn more, feel free to visit: letgoandbefree.com
    enRon Vitale105 Episodes

    Episodes (105)

    Episode 104: The Relationship Episode

    Episode 104: The Relationship Episode

    Relationships can be viewed many different ways. We can see them as opportunities to grow and learn more about ourselves, or fall into unhealthy patterns that leads to enmeshment and codependency.

    In this episode, I share my story, the challenges I've encountered along the way, and the decisions I made to help me find love and happiness.

    Spoiler: The answers might not be what you think.

    Support the Podcast:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enMarch 08, 2024
    self-care
    adult children of alcoholics
    acoa

    Episode 103: The Reasons Why We Resist Change

    Episode 103: The Reasons Why We Resist Change

    Many think that it's easier to stick with what we know (even if it's not healthy for us) than face the fear of the unknown.

    Reasons why we resist change:

    Fear of the unknown, anxiety, doubt, worry, and helplessness.

    And sometimes there's the belief that since this is all we know, we can't imagine anything beyond it (or that we deserve something better, so we settle).

    But there is a way to overcome our internal resistance to change.

    Let's learn together.

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enMarch 08, 2024
    self-help
    self-care
    al-anon
    acoa

    Episode 102: The Importance of Downtime and Play

    Episode 102: The Importance of Downtime and Play

    If we're always working on ourselves and at our jobs, family and with doing chores, when will have time to be a kid again?

    Having fun is essential to learning about who we are, what we like, and being comfortable in our own skin. 

    Let's be sure to take time to list what we can do to relax and give ourselves downtime.

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enMarch 01, 2024
    self-care
    adult children of alcoholics
    al-anon

    Episode 101: There Is No Silver Bullet

    Episode 101: There Is No Silver Bullet

    There is no magic bullet that's going to solve all your problems. It's okay to accept that the road to healing takes time and is not linear. 

    In this week's episode, we'll discuss how to use tools and skills that we can learn to help propel us forward on our journey of healing and growth.

    Resources:

     

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enFebruary 23, 2024
    self-care
    adult children of alcoholics
    al-anon
    acoa

    Episode 100: Dealing with Perfectionism

    Episode 100: Dealing with Perfectionism

    Perfectionism can be cloaked in your trying to be there for everyone and in doing "all the things." 

    Take time to reflect and be honest with yourself:

    • How do you handle failure?
    • Are you taking care of yourself?
    • Can you handle change?

    If you have Netflix, be sure to watch the film Nyad (watch the trailer). It's a good film about marathon swimmer Diana Nyad that shows how perfectionism can be admirable yet also devastating to the people around you.

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enFebruary 16, 2024
    self-care
    adult children of alcoholics
    al-anon
    acoa

    Episode 99: How to Face Your Fears

    Episode 99: How to Face Your Fears

    Each of us has a choice: We can continue to try and hit our light from the rest the world to just "get by" or we can live up to our full potential.

    In today's episode, we'll talk about stepping out of our comfort zone in order to grow and embrace hope.

    We all have fears. Pretending that we don't and trying to ignore or repress our fears will only make them stronger.

    Shining a light on what we fear, admitting to that, and taking healthy risks can take us on the path toward healing and happiness.

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enFebruary 09, 2024
    self-care
    adult children of alcoholics
    al-anon

    Episode 98: Learning How to Be Calm During a Difficult Time

    Episode 98: Learning How to Be Calm During a Difficult Time

    When difficult problems come upon you in life, how do you deal with those times?

    If you grew up in a dysfunctional family or where one (or both) of your parents struggled with addiction, you might never have seen healthy problem-solving behaviors.

    Building a network to help you during times of stress, along with learning skills to help you with process your emotions, effectively communicate, and solve problems are all ways to growth.

    Some good skills to learn are:

    • Differentiating between what you cannot change and what you can is key.
    • Building strong boundaries between you and others.
    • Strengthening your adult voice (e.g., "Is this true?" or "Is this healthy for me?") is also essential.

    The tools mentioned in this episode are:

    • The Twelve Steps
    • The Serenity Prayer
    • Journal writing
    • Attending ACOA (Adult Children of Alcholics and Dysfunctional Family) meetings
    • Talking with a therapist

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enFebruary 02, 2024
    self-care
    adult children of alcoholics
    al-anon
    acoa

    Episode 97: How to Cure Loneliness and Feeling Like You Don't Fit In

    Episode 97: How to Cure Loneliness and Feeling Like You Don't Fit In

    In this episode, we'll learn how to overcome feeling lonely and like we don't fit in as well as the importance of building a social network around us.

    What are some basic steps that we can do to help ourselves? 

    1. Identify and allow yourself to feel your emotions. 

    2. Step out (slightly) of your comfort zone. 

    3. Be easy on yourself. 

    Resources:

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enJanuary 26, 2024
    loneliness
    self-care
    adult children of alcoholics
    acoa

    Episode 95: Avoiding Drama in Your Life

    Episode 95: Avoiding Drama in Your Life

    Take time to do the following:

    • Perform an inventory of people in your life to see who tries to pull you into their drama or is a chaotic friend.
    • Strengthen your boundaries and give yourself time to take of yourself.
      • We don't have to jump to answer a call or text immediately. Give yourself the space your need.
    • With the extra time you have by creating distance from those chaotic friends, use the time to heal and have fun.

    Resources:

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enJanuary 19, 2024
    self-care
    aca
    adult children of alcoholics
    acoa

    Episode 95: Time to Forgive

    Episode 95: Time to Forgive

    As we continue onward on our journey for 2024, let's talk about the importance of forgiveness.

    When I look back at my life, I see some of the mistakes that I made or weaknesses I had that trapped me in a circle of dysfunctional behaviors.

    But as I learned, practiced new communication and self-care skills, I realized that I needed to let go of the past before I could fully move forward.

    A big part of that was to forgive my past self.

    To become a fully indvidualized person, I needed to embrace all of who I was and let go of feeling bad for myself.

    From a practical perspective, that meant that I needed to forgive myself and then create a support system around me.

    Let's learn how to do that together.

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enJanuary 12, 2024
    self-care
    aca
    adult children of alcoholics
    acoa

    Episode 94: Let's Start with the Basics: Begin Again

    Episode 94: Let's Start with the Basics: Begin Again

    In 2024, we have a chance to start anew, continue onward on our journey, and find the happiness and peace that we so desperately want.

    What can you do to focus on starting 2024 off right?

    • Eat healthy, hydrate, exercise (light!), and get decent sleep
    • Write (morning pages, journal to help express and process how you're feeling)
    • Be curious and open to learning new skills
    • Embrace compassion for yourself (self-care is critical)

    Remember: Take things slowly. As my grandmother used to say: "Rome wasn't built in a day."

    Help keep the podcast going in 2024:

    More Information:

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enJanuary 05, 2024
    self-care
    adult children of alcoholics
    al-anon
    acoa

    Episode 93: Believe in Yourself

    Episode 93: Believe in Yourself

    With a new year upon us, let's recommit ourselves to choosing to continue onward on our journey toward a healthy and happy life. That means we'll need to invest time and energy into supporting ourselves.


    When we believe that we are worth it and take time to help ourselves, we're investing not only in our present, but in our future happiness.

    Support the podcast:

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enDecember 29, 2023
    self-care
    adult children of alcoholics
    al-anon
    acoa

    Episode 92: Healing Your Mind

    Episode 92: Healing Your Mind

    A deep dive in how mindfulness and meditation can help us heal our minds. 

    Take the mindfulness challenge:

    Don't have time to take on this challenge before the holidays? Save it and start fresh in the new year.

    Support the podcast:

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

     

     

    Let Go and Be Free
    enDecember 22, 2023

    Episode 91: How to Save Yourself

    Episode 91: How to Save Yourself

    What are the next steps to freeing yourself from your dysfunctional upbringing?

    Step 0: Stop trying to fix or save others
    Step 2: Let go (looking for a higher power to help you).
    Step 3: Learn the skills you need to move forward.

    Cultivate the tools your need: Writing, speaking, expressing emotional, processing feelings, practicing self-care.

    It's a whole package and not just one simple thing.

    Support the podcast:

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enDecember 15, 2023
    self-care
    al-anon
    acoa

    Episode 90: Overcoming Victimhood

    Episode 90: Overcoming Victimhood

    Defining how you see yourself is the first step on the journey to overcoming your dysfunctional childhood upbringing. 

    Do you see yourself as a victim or a survivor? 

    In today's episode, we discuss the importance of hope, starting your journey, and learning the tools you will need to thrive and be happy.

    When we take accountability for our actions, our future can then become open to possibility.

    But this isn't the time to wear rose-colored glasses: The truth is that living a healthy and happy life means that we have to learn the skills to get us to our goal.

    We might stumble at times, backslide, fall, and struggle to get up.

    The good news is that you are not alone.

    There are people from more than 35 countries around the world who listen to this podcast. 

    Together, we can achieve the happiness and love we so long for.

    Support the podcast:

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enDecember 08, 2023
    self-care
    adult children of alcoholics
    al-anon
    acoa

    Episode 89: Dealing with the Ghost of Christmas Past

    Episode 89: Dealing with the Ghost of Christmas Past

    With the holiday season fast approaching, let's talk about how to overcome bad memories from the past and how to create new traditions that are healthier for you.

    Support the podcast:

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enDecember 01, 2023
    self-care
    adult children of alcoholics
    al-anon
    acoa

    Episode 88: Parenting and You

    Episode 88: Parenting and You

    If you're a parent, how do you exhibit healthy and positive behaviors for your children? And if you're not a parent, what are you doing to self-parent and take care of yourself? 

    Learning how to heal from our past trauma can be a complicated and drawn out process.

    Parenting is a double-sided coin: No matter if you are a parent or not, you still have learned behaviors from your childhood. By learning to trust, respect, and unconditionally love yourself, you'll then be able to build a strong foundation for becoming a parent.

    This week's episode was inspired by:

    Sir Patrick Stewart interview on the Rich Roll podcast. Listen now. 

    Support the podcast:

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enNovember 24, 2023
    self-care
    al-anon
    acoa
    self-parenting

    Episode 87: When to Quit (and Let Go)

    Episode 87: When to Quit (and Let Go)

    Knowing when to quit can be difficult. If you grew up in a dysfunctional family, surrounded by substance abuse, you might find it challenging to let go of things in the present.

    But quitting doesn't always equal failure.

    Letting go and moving on can be healthy and a transformational experience.

    In this episode, I'll share some personal stories of how I've struggled with learning when to quit and how that's allowed me to grow as a person.

    Afterward, I invite you to take a look at your own life and ask: What would be healthy for me to quit and let go?

    Let's learn together.

    Support the podcast:

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

    Let Go and Be Free
    enNovember 17, 2023
    self-care
    al-anon
    acoa

    Episode 86: Stop Repeating Past Mistakes

    Episode 86: Stop Repeating Past Mistakes

    Substance abuse is multi-generational. What can you do to stop the chain? You can't just try to "cut" that part of you out.

    And on a micro level: How can you stop repeating past mistakes in your relationships?

    To shed the unhealthy learned behaviors that we grew up with, we need a plan:

    What does your net look like? 

    What skills and tools will you turn to when you fall and need help?

    In this episode, we'll learn how to help ourselves (as well as when to go get professional help) so that we can live a healthier and happier life.

    Skills that you can learn:

    • Empathy
    • Communicating effectively
    • Listening
    • Self-care techniques
    • Setting boundaries
    • Building your self-confidence and loving yourself

    Support the podcast:

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

     

    Let Go and Be Free
    enNovember 10, 2023

    Episode 85: How to Stop Fearing That the Worst Will Happen

    Episode 85: How to Stop Fearing That the Worst Will Happen

    Are you always waiting for the other shoe to drop?

    And are afraid that the worst is going to happen in any given situation?

    Why is that?

    Did this copying technique help you survive a dysfunctional upbringing?

    Or, deep down, do you feel that you're not worthy of happiness. That you feel you are broken or deserve to fail?

    Sometimes it's important to let go of what may have worked in the past and grow beyond the fears that held us captive as kids. 

    More Information about Let Go and Be Free:

    Want to learn more about Let Go and Be Free? Check out the Let Go and Be Free book series or 30 Days of Gratitude: A Daily Guide for Adult Children of Alcoholics.

    Subscribe to the weekly newsletter to get additional help and support the podcast.

    I’m not a medical expert. If you need help, please reach out to a medical professional.

    Listen to the podcast on:

     

    Let Go and Be Free
    enNovember 03, 2023
    self-care
    adult children of alcoholics
    al-anon
    acoa
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