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Learning how to be accepting of myself and others was one of the most important things I learned in recovery. I have made several episodes on the life-changing impact of this acceptance, and today, I wanted to continue that by sharing the long-term impact of being accepting of the people, places, and circumstances of your life. This week’s episode 297 of the Fragmented to Whole Podcast is about how acceptance changed my life: peace, resilience, and self-love!

In this episode of the Fragmented to Whole Podcast, I’m sharing the profound impact that learning to be accepting has had on my relationships and circumstances in hopes that you, too., can move towards a more accepting, peaceful 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/ 

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 2: Acceptance

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The practice of keeping a daily gratitude journal has had such a considerable impact on my life that I now make a gratitude list both morning and night. I’ve found that the benefit of creating this list is that you have to search for things to be grateful for. You almost become wired to look for things to be grateful for in every moment, shifting your perspective to focus on the positives. This week’s episode 296 of the Fragmented to Whole Podcast is about the ripple effect of gratitude- how small moments spark big changes. 

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

• Using morning and nightly gratitude journaling as a way to shift my perspective and recognize more good in my life. 
• How practicing gratitude has helped me recognize the pivotal moments and people that have shaped the trajectory of my life. 
• Two powerful instances where a chain of events led up to something bigger, for which I am incredibly grateful. 

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/ 

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:

Simple Abundance: 365 Days to a Balanced and Joyful Life by Sarah Ban Breathnach

Ep 11: Gratitude

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As we know, boundaries are essential for our well-being, but communicating them effectively can be a challenge. Last week on the podcast, I shared the importance of mastering communication to create healthy relationships. As a continuation of that, I wanted to share my tips for how to clearly communicate our boundaries with others. This week’s episode 295 of the Fragmented to Whole Podcast is about how to communicate clearly, honestly, and politely

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

• Boundaries only become more difficult when you wait to set them.
• Politeness can go a long way in communicating boundaries. 
• Take ownership of your boundaries; be truthful and avoid lying to justify them.
• Setting a boundary is not something to apologize for - it's your right to protect your needs and boundaries.
• Establish clear, consistent rules to depersonalize boundaries and make them about you, not the other person.
• If you’re unsure what your boundaries are, take time to pause, gather your thoughts, and communicate your boundaries when you’re sure.
• Offer an alternative or compromise to show your willingness to collaborate. 

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/ 

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 294: How to Master Communication, Avoid Conflict, and Create Healthier Relationships

CONNECT WITH BARB NANGLE:

Subscribe to “Friday Fragments” weekly newsletter

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Work with Barb! 

Buy Barb a tea

Get a free chapter of my upcoming book: Roadside Recovery 

Send us a text

Before getting into recovery, I thought that I was a good communicator. While that may have been the case when it came to my work, I came to realize that interpersonally, I was actually a horrible communicator. This week’s episode 294 of the Fragmented to Whole Podcast is about how to master communication, avoid conflict, and create healthier relationships!

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

• Examples of how I communicated poorly by speaking indirectly, beating around the bush, and expecting people to automatically know things or read my mind. 
• How I experimented with the ways I communicated my boundaries early in my recovery from compulsive overeating and sugar addiction. 
• Practical tips you can use to communicate more effectively, especially when setting 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/ 

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 “Friday Fragments” weekly newsletter

Free boundaries resources

Facebook

Instagram

Work with Barb! 

Buy Barb a tea

Get a free chapter of my upcoming book: Roadside Recovery 

Send us a text

Most people know that the goal of Alcoholics Anonymous (AA) is sobriety, but what they don’t know is that the goal of Adult Children of Alcoholics and Dysfunctional Families (ACA) is emotional sobriety. And if you’ve listened to my podcast for some time, you will not be shocked to hear that the way to achieve emotional sobriety is through building healthy boundaries! This week’s episode 293 of the Fragmented to Whole Podcast is about how building healthy boundaries helps you achieve emotional sobriety. 

In this episode of the Fragmented to Whole Podcast, I’m sharing some literature that helped me achieve emotional sobriety, with my own struggles and illuminating insights sprinkled in. Whether you’re navigating addiction, codependency, reparenting, or simply seeking greater emotional balance, I hope these excerpts help you as much as they helped me.

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:

Emotional Sobriety - The Next Frontier

The ACA Yellow 12-Step Workbook

12 Essential Insights for Emotional Sobriety: Getting Your Sobriety Unstuck by Allen Berger

CONNECT WITH BARB NANGLE:

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I have been following a guy named David Bayer for some time now and have been greatly influenced by him. One of the many pieces of wisdom he shares about limiting beliefs is that when we have a core limiting belief that we can’t seem to let go of, no matter how many tools we use, it’s often because that belief is connected to a person. Specifically, it may be connected to a resentment toward that person. When I heard that, I had the epiphany that my core limiting belief is that there will never be enough, particularly when it comes to money. And this belief stems from experiences I had with my dad. This week’s episode 292 of the Fragmented to Whole Podcast is about rediscovering love for my father- a journey through resentment and healing!

In this episode of the Fragmented to Whole Podcast, I’m sharing my process of doing resentment and forgiveness inventories to uncover underlying resentments I was holding about my father and the reparenting work that came as a result of it - leading me to the realization of how much I truly loved my father as a child. The work I did as a result of this realization allowed me to experience profound emotional healing and vulnerability that was not possible in my real-life relationship with him. 

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/ 

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:

Reclaiming My Inner Teen's Voice- How to Say No With Inner Strength | Episode 291

David Bayer

CONNECT WITH BARB NANGLE:

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As part of my ACA recovery journey, I have been making daily conscious contact with my inner family members, one of which includes my inner teenager. Through this inner work and checking in with my inner teen, I have realized that my people-pleasing ways have put me in harm’s way. Since I was often not able to say no, I found myself in situations I didn’t want to be in with feelings I could not handle, so I turned to using substances as a coping mechanism to numb myself. Recovery has since allowed me to rewrite these scenarios, let go of old patterns, and heal. This week’s episode 291 of the Fragmented to Whole Podcast is about reclaiming my inner teen’s voice- how to say no with inner strength!

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

• The major breakthrough I had with my inner teenager who has been preventing me from asking for help and expressing my needs.
• How reparenting my inner teenager has allowed me to revisit past experiences, honor my feelings, and respond with boundaries. 
• The support of my other inner family members has been crucial in my reparenting process, providing the love, guidance, and reassurance my teenage self needed. 

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/ 

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:

AdultChildren.org 

CONNECT WITH BARB NANGLE:

Subscribe to “Friday Fragments” weekly newsletter

Free boundaries resources

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Work with Barb! 

Buy Barb a tea

Get a free chapter of my upcoming book: Roadside Recovery 

Send us a text

Everyone is on their unique path to healing. While there are many things we can gain from others’ journeys, every journey is ultimately different, so it is important to find the path that works for you. Jesse Harless came to terms with this realization once he was introduced to what some may view as an unconventional form of healing, cold exposure, and plant medicine. What he didn’t understand at first slowly became the thing to lower his extreme anxiety and keep him going on his path to healing. This week’s episode 290 of the Fragmented to Whole Podcast is about connection, cold exposure, and plant medicine!

In this episode of the Fragmented to Whole Podcast, Jesse Harless shares his profound journey from being born into addiction to his journey to recovery through focusing on the 12 steps, physical fitness, and nervous system regulation. 

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

• Jesse’s build up of addiction over time and the breaking point that ultimately forced him into recovery. 
• The crucial role that connection played in Jesse’s recovery, from finding a mentor and therapist to building meaningful relationships within 12-step fellowships.
• How cold therapy has helped regulate his nervous system and build resilience. 
• Jesse’s approach to researching and incorporating psychedelic-assisted therapy into his recovery plan.

When it comes to your own healing journey, trust your own heart, trust your own path and see what works for you, and then study the people who have gone before as guides to see if that serves you.

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!

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 JESSE HARLESS:

JesseHarless.com

Jesse’s podcast “Entrepreneurs in Recovery”

Instagram

YouTube

LINKS MENTIONED IN THIS EPISODE:

Listen to Barb’s episode of Jesse’s podcast: “The Transformative Power of Boundaries”

A Dose of Hope by Dr. Dan Engle and Alex Young

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If you’re not familiar with the term acting “as if”- it's a common saying in 12-step recovery and one of the ways we learn to adopt new ways of being in the world. Acting “as if” is essentially engaging in behaviors toward the goal of achieving something positive in your life by emulating the person you want to be or the life you want to have. But often, I get people questioning how this is different from pretending, something those of us in recovery are tired of doing. That’s what I am here to talk about today! This week’s episode 289 of the Fragmented to Whole Podcast is about how to go beyond pretending- build your authenticity through acting “as if”! 

In this episode of the Fragmented to Whole Podcast, I’m sharing how acting “as if” differs greatly from pretending (it has everything to do with your intentions) and how you can use this practice to move closer to the person you want to become and live the life you want to have.  

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/ 

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 276: From Pretending to Purpose- The True Power of Acting "As If"

CONNECT WITH BARB NANGLE:

Subscribe to “Friday Fragments” 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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Last week on the podcast, I talked about how setting healthy boundaries was the key to changing the four patterns of overgiving. I want to further that conversation today by providing actionable guidance on understanding yourself better, setting boundaries that reflect your actual wants and needs, and upholding your boundaries once you decide on them. This week’s episode 288 of the Fragmented to Whole Podcast is about how boundaries restore balance and energize your life!

If you missed part 1 of this episode, you can listen to it here: Overgiving No More - Part 1: Recognizing the Four Patterns that Drain You.

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

• What boundaries are, including some examples of the boundaries I uphold for myself and others. 
• Why setting boundaries is an essential step to overcome the habit of overgiving. 
• Knowing when and where to set boundaries starts with understanding what matters to you first. 
• Advice for how to actually set and uphold boundaries with other people

Overgivers often overgive because we feel like we must do that to earn our place. But when you're clear on your identity, you know that you belong because of who you are, not because you've given them extra, and they're therefore allowing you to belong. 

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/ 

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 “Friday Fragments” weekly newsletter

Free boundaries resources

Facebook

Instagram

Work with Barb! 

Buy Barb a tea

Get a free chapter of my upcoming book: Roadside Recovery