How Manipulation Shows Up During the Holidays and How to Get Away from It | Episode 328
Send us a textManipulation 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/CONNECT WITH BARB NANGLE:Subscribe to “Friday Fragments” weekly newsletterLinkedinWork with Barb! Book a “Say No Without Guilt” Session
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Five Ways to Keep the Focus on You to Create Internal Safety | Episode 327
Send us a textThe 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:Shift your focus to what you can control. Practice the power of self-inquiry. Mind your own business (and seek consent).Identify and own your feelings. 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 BerlinCONNECT WITH BARB NANGLE:Subscribe to “Friday Fragments” weekly newsletterFacebookInstagramWork with Barb! Book a “Say No Without Guilt” Session
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Letting Go Without Falling Apart: Real Stories of Boundaries and Self-Care | Episode 326
Send us a textSelf-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/ CONNECT WITH BARB NANGLE:Subscribe to “Friday Fragments” weekly newsletterFacebookInstagramWork with Barb! Book a “Say No Without Guilt” SessionWholeness 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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From Flattened to Free-How to Escape the Bulldozer Cycle | Episode 325
Send us a textThe 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:Subscribe to “Friday Fragments” weekly newsletterFacebookInstagramWork with Barb! LINKS MENTIONED:Shameless Boundaries CourseCurated bundlesBook a call to see if coaching is right for you
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Why Experience Matters More Than Credentials (And How to Own Yours) | Episode 324
Send us a textToo 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 SessionCONNECT WITH BARB NANGLE:Subscribe to “Friday Fragments” weekly newsletterFacebookInstagramWork with Barb!
About Fragmented to Whole: Life Lessons from 12 Step Recovery
Tired of feeling fragmented and overwhelmed? Fragmented to Whole: Life Lessons from 12-Step Recovery is your guide to creating a life of wholeness, authenticity, and healthy boundaries. Join Barb Nangle, a boundaries coach and speaker, as she shares raw and honest insights from her own journey and the principles of 12-step recovery. Discover how to set boundaries without guilt or shame, overcome people-pleasing tendencies, manage your emotions effectively, cultivate a stronger sense of self, and build healthier relationships. Barb's approach is raw, honest, and sometimes a little bit (okay, a lot) sweary. Barb doesn't speak for or endorse any particular 12 step program of recovery. Though she's a huge fan of 12 step recovery, and a member of two 12 step fellowships, she cannot speak for them. If you're ready for real talk and practical tools for transformation, tune in! To learn more about Barb, go to https://higherpowercc.com/
Listen to Fragmented to Whole: Life Lessons from 12 Step Recovery, Digital Social Hour and many other podcasts from around the world with the radio.net app
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