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In this week’s episode 332 of the Fragmented to Whole Podcast, I’m discussing something I often observe, especially during family gatherings: knowing your boundaries, understanding your patterns, and gaining valuable insight, yet still getting triggered. In this episode, I explain why that happens, why it’s not a failure, and what actually helps when your body reacts faster than your thinking brain.

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

• Why your nervous system responds before your intellect, and why “knowing better” isn’t enough in the moment
• The difference between insight and regulation, and why affirmations and reasoning often fail when you’re activated
• Why you don’t train your nervous system during an emergency — you train for emergencies
• The four common nervous system states (freeze, rage, fawn, and flight) and what actually helps each one
• Simple, body-based practices that build internal safety and shorten recovery time when old patterns get activated

You’re not weak. You’re not broken. You’re human.
This work isn’t about never getting triggered — it’s about helping your body learn that now is different from then. When you train your nervous system ahead of time, you create more choice, more capacity, and a faster return to yourself when things get hard.

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/

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/

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In this week's episode 331 of the Fragmented to Whole Podcast, I’m talking about the invisible, unspoken rules you absorbed growing up — the ones you never agreed to, yet have been shaping your entire emotional life. I break down how these hidden rules get installed in childhood, how they operate in adulthood, and how recovery gives you the clarity and safety to finally rewrite them.

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

• The unspoken “family rules” you learned through tone, punishment, silence, chaos, and inconsistency
• How perfectionism, control, all-or-nothing thinking, and the inner critic develop in dysfunctional homes
• The ways these old rules still dictate your choices, boundaries, and emotional reactions
• What happens when you finally recognize that these rules were never yours to begin with
• How recovery helps you create new internal rules rooted in truth, safety, and self-compassion
  
  
  

You don’t have to keep living by rules that were created in a dysfunctional system.
 You get to unlearn perfectionism, control, fear, and judgment.
And you get to replace them with patterns that support freedom, safety, and emotional wholeness.

You don’t have to stay stuck in the old survival strategies. The moment you start seeing the rules clearly, you can choose new ones — rooted in truth, boundaries, and compassion for yourself. Are you ready to rewrite the rules you grew up with?

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/

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/

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In this week’s episode of the Fragmented to Whole Podcast, I’m talking with my long-time recovery friend, Renee N., and her story is absolutely incredible. She grew up in chaos — emotional abuse, addiction, violence, and zero safety — and spent decades dissociated and trying to survive.

Recovery changed everything.

Renee shares how reading the 14 Traits of an adult child made her feel seen for the first time, how meetings and therapy helped her start telling the truth, and how she slowly found enough internal safety to live in her authentic identity. We talk about people-pleasing, overworking, childhood roles, and the shock of finally experiencing serenity when you’ve lived your whole life in chaos.

Now she’s present. She’s grounded. She’s no longer apologizing her way through the day.
 And she’s living a life she truly never thought was possible as a transgener woman.

This conversation is full of honesty, hope, and the kind of transformation that only happens when you stop surviving and start healing.

Be sure to tune in to all the episodes to receive practical tools for 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, share it in your stories, and tag me! And don’t forget to follow, rate, and review the podcast. I’d love to hear your key takeaways.

Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/

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Old family dynamics can feel impossible to change, especially when you’ve spent a lifetime carrying wounds that never had the chance to heal. For years, my relationship with someone I love was distant, tense, and full of unspoken history. I never imagined that could shift… until it did.

This week on the Fragmented to Whole Podcast, I’m sharing how boundaries, emotional safety, and recovery helped me reconnect with my brother in a way I genuinely didn’t think was possible. I talk about the internal transformation that made this reconnection happen and why healing often starts inside of us long before it becomes visible in our relationships.

The key points I go over in this episode include:

• How people-pleasing shaped our relationship
• Why internal safety allowed me to show up differently
• The impact of setting boundaries without guilt
• How making amends opened the door to connection
• What healing old wounds can look like as an adult

You don’t need someone else to change in order for a relationship to transform. When you create safety within yourself, everything shifts. Healing becomes possible, honesty becomes easier, and old wounds finally have the space to mend.

Be sure to tune in to all the episodes to receive practical tools for 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, share it in your stories, and tag me! And don’t forget to follow, rate, and review the podcast. I’d love to hear your key takeaways.

Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/

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Manipulation is often sneaky, sometimes unintentional, and rooted in fear (of abandonment, disapproval, rejection). For those in recovery, recognizing past manipulative habits—learned as dysfunctional ways to get needs met—is key.

In this episode of the Fragmented to Whole Podcast, we break down how manipulation is activated during the holidays, why people-pleasing IS a form of manipulation, and how to choose authentic connection over control.

Key Topics Discussed:

• Why people-pleasing is a manipulative behavior.
• How childhood survival strategies (rescuing, fixing) become adult manipulative patterns.
• The subtle manipulation of guilt, obligation, and emotional pressure during the holidays.
• Deflection: Shifting focus from one's behavior to another's reaction.
• The shift from trying to control others' emotions to owning your own feelings.

You cannot stop others from using guilt or pressure, but you can choose how you show up. Stop managing other people’s feelings and take responsibility for your own to experience true internal safety and freedom. Choose truth over performance, as real connection requires dropping the manipulation and being real.

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. I’d love to hear your key takeaways!

Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/

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The constant focus on things and people outside of your control is draining. I spent too many years of my life in this vicious cycle of external focus and validation, leaving me feeling like a fragmented, boundaryless version of myself. But all that changed with recovery. 

This week on the Fragmented to Whole Podcast, I am sharing the recording of a guest appearance I did with the international recovery community, Friendly Circle Berlin. I share my story of codependency, how ACA and OA shaped my healing, why emotional sobriety is the centerpiece of my life, and five ways to keep the focus on yourself so you can create internal safety from the inside out. 

The five takeaways I go over in this episode include:

1. Shift your focus to what you can control. 
2. Practice the power of self-inquiry. 
3. Mind your own business (and seek consent).
4. Identify and own your feelings. 
5. Pour from the overflow. 

You are not shattered; you are whole. The key to lasting emotional sobriety is caring more about what you think of yourself than what others think of you. Start today by choosing integrity over people-pleasing. 

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/ 

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/ 

LINKS MENTIONED:

Friendly Circle Berlin

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Self-care is the very first personal boundary. It's the essential line between you and burnout, between you and your old perfectionism, and between you and the belief that your self-worth depends on what you produce. Many of us intellectually understand the need for self-care, but when we see it as a non-negotiable boundary, the entire game changes. In this week's episode 326 of the Fragmented to Whole Podcast, I'm sharing jaw-dropping transformation stories from clients and revealing why self-care is the hardest, yet most sacred, boundary to set.

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

• Why self-care is the most difficult boundary, especially for those prone to perfectionism and over-functioning.
• How simple shifts in self-care (like taking a full lunch break or not working weekends) create massive emotional change.
• Real-life stories of mothers who finally stopped enabling their adult sons by setting hard financial and physical boundaries.
• The ripple effect of new boundaries, leading to grounded conversations and a renewed commitment to personal truth in marriage and family.
• The central thread: Boundaries are about creating emotional safety inside yourself, not about control or punishment of others.

You don't have to stay stuck in the cycle of fixing, rescuing, and over-functioning. The moment you learn to take care of yourself first, you show up from peace, not panic, and everything else begins to align. Are you ready to treat self-care as your most sacred boundary?

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/ 

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/ 

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​​Wholeness Haven - From fragmented to whole - together. A monthly community for women who've given too much for too long and are finally ready to reclaim their time, energy and wholeness.

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The bulldozer cycle, in relation to people pleasing, is the concept of feeling perpetually flattened by the demands and needs of others, trapped in a hidden cycle that leads to burnout and frustration. I’ll be the first to admit that setting healthy boundaries that lead to healing is hard but choosing to stay stuck in the never-ending cycle is harder. You’ve got to pick your poison. In this week’s episode 325 of the Fragmented to Whole Podcast, I’m teaching you how to go from flattened to free, escaping the bulldozer cycle. 

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

• The meaning of the “bulldozer cycle” and how it affects relationships.
• The difference between being bulldozed and being a bulldozer (even in subtle ways).
• The importance of self-awareness and responsibility in breaking unhealthy patterns.
• Practical steps for setting boundaries and regulating your nervous system.
• Inspirational questions to reflect on your own patterns of being bulldozed or bulldozing others.

You don’t have to stay flattened or bulldoze others to feel safe. With courage and the right tools, you can stand tall in your own dignity and create healthier, more authentic relationships. Ready to take the next step? Explore my resources at higherpowercc.com, or book a call to see if private coaching is right for 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.

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/ 

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/ 

CONNECT WITH BARB NANGLE:

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LINKS MENTIONED:

Shameless Boundaries Course

Curated bundles

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Too many of us get caught up in perfectionism, thinking that we have to meet every requirement before we're worthy and not to put ourselves out there until we're certain we won't fail. In my case, I was caught up in believing I was “too much” until one day, I came to the realization that the very things I thought were “too much” about me were the things that made me successful. So if you’ve ever hesitated to apply for something because you didn’t tick every single box, or if you worry that you’re “too much,” this episode is for you. 

This week, on episode 324 of the Fragmented to Whole Podcast, I’m talking about why experience matters more than credentials (and how to own yours)!

In this episode of the Fragmented to Whole Podcast, I’m sharing how perfectionism and self-doubt can hold you back from pursuing opportunities and how to identify and leverage your own patterns, both positive and negative, to build a more authentic and fulfilling professional identity. 

Your patterns tell the truth about who you are. Change the ones that hold you back, highlight the ones that move you forward, and trust that you are more qualified than you think. Take the next step—reflect on your work history, own your strengths, and step confidently into new opportunities!

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:

Career Identity Session

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Victim mentality shows up in all areas of our lives, but when it pops up in the workplace, it can derail an entire team of people and quietly take control over the workplace. Today, I want to peel back the curtain on how the victim role can take charge, shifting the focus from what really matters and what you can do to keep your team focused and empowered.

This week’s episode 323 of the Fragmented to Whole Podcast is about how the victim role hijacks workplace meetings (and what to do instead). 

In this episode of the Fragmented to Whole Podcast, I’m sharing how the victim role shows up in workplace scenarios and can take control of group dynamics, and 5 actionable steps you can take to address the situation to foster healthier, more productive workplace interactions. 

Everyone can fall into the victim role at times, but with awareness and the right tools, you can shift the energy in your team meetings and help your team thrive! For more strategies on handling tricky workplace dynamics, check out my upcoming workshop, Beyond Burnout: Setting Boundaries at Work That Stick, on September 18, 2025!

Learn more about Fragmented to Whole at https://higherpowercc.com/podcast/ 

Feeling drained? Take my free Boundaries Drain Quiz to find out where your energy is leaking and how to reclaim it. Start your quiz here: https://higherpowercc.com/drain/ 

LINKS MENTIONED:

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)

Ep. 223 How Building Boundaries Helps You Overcome Victim Mentality and Unrealistic Expectations

Ep. 266. How to Stop Victimizing Yourself and Reclaim Your Power (23 min)

Ep. 313 How to Go from Victim Mentality to Empowered Living – You Have Choices

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