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/
Episodes
353 episodes
How to Overcome Guilt and Handle Pushback When Setting Boundaries | Episode 349
In this week's episode 349 of the Fragmented to Whole Podcast, I’m zooming out on everything we’ve covered about time and energy boundaries to talk about the hardest part of all: the guilt you feel and the reactions you get when you start chang...
How to Stop Tolerating What Drains You and Reclaim Your Time and Energy | Episode 348
In this week's episode 348 of the Fragmented to Whole Podcast, I’m talking about one of the biggest hidden drains on your time and energy—and something most people don’t even realize is happening.It’s not over-scheduling. It’s not poor t...
How I Stopped Giving My Time Away and Took My Life Back | Episode 347
In this week's episode 347 of the Fragmented to Whole Podcast, I'm sharing a very real and practical look at time boundaries, what they actually look like in daily life, and how they changed everything for me.Before recovery, I thought m...
How Time and Energy Boundaries Help You Start Where You Actually Are | Episode 346
In this week's episode 346 of the Fragmented to Whole Podcast, I’m sharing a deeply personal experience that reshaped how I think about time and energy boundaries.After a period of illness, I noticed something unexpected: my capacity had...
How to Build Internal Boundaries So You Stop Fixing Everyone | Episode 345
In this week's episode 345 of the Fragmented to Whole Podcast, I’m bringing together the core ideas we’ve been exploring in this recent series on internal boundaries and explaining how they actually get built in real life.Many people thi...
How to Stop Your Inner Torment and the Urge to Fix Everyone | Episode 344
In this week’s episode 344 of the Fragmented to Whole Podcast, I’m sharing how internal boundaries help you stop the exhausting cycle of emotional over-responsibility and the urge to fix everyone around you.This episode was inspired by p...
Other People’s Chaos Is Not Danger: How to Build Internal Boundaries | Episode 343
In this week's episode 343 of the Fragmented to Whole Podcast, I'm sharing a powerful shift that changes the way we relate to other people’s crises. When you grow up feeling responsible for everyone else’s emotions, someone else’s chaos doesn’t...
Why Adult Friendships Can Feel Like Middle School and What to Do About It | Episode 342
In this week's episode 342 of the Fragmented to Whole Podcast, I'm exploring why adult friendships can sometimes feel surprisingly similar to middle school dynamics.Many people stay in friendships where they feel like they have to stay q...
The Inner Safety Skill Building Method: How to Build Boundaries That Actually Hold | Episode 341
In this week’s episode of the Fragmented to Whole Podcast, I’m sharing the origin story of my Inner Safety Skill Building Method and why most boundary work fails without internal containment.I didn’t learn boundaries from books. I learne...
When Life Gets Lifey with Guest Spencer T | Episode 340
In this week’s episode of the Fragmented to Whole Podcast, I’m joined by guest Spencer T, Al-Anon member and host of The Recovery Show, for a deeply grounding conversation about what it looks like to practice recovery when life gets ha...
How to Build Emotional Boundaries That Keep You Whole | Episode 339
In this week’s episode of the Fragmented to Whole Podcast, I’m exploring what it really means to be whole and how emotional boundaries are what make that wholeness possible.Inspired by the image of a plant that is always changing yet nev...
Why Avoiding Discomfort Keeps You Stuck and How to Get Unstuck | Episode 338
In this week’s episode of the Fragmented to Whole Podcast, I’m unpacking a topic that sits at the core of emotional healing and change: discomfort. Not all discomfort is the same, and confusing them is one of the main reasons people stay stuck ...
How Internal Safety Changes Your Emotional World | Episode 337
In this week’s episode of the Fragmented to Whole Podcast, I’m exploring what actually shifts when emotional safety stops coming from outside of you and starts being built internally. We talk about how our relationship with emotions changes whe...
Learn to Tolerate Ease: How Compassion Softened What Pressure Never Could | Episode 336
In this week’s episode of the Fragmented to Whole Podcast, I’m sharing a deeply personal realization about how long I treated myself like a project instead of a person, and how learning to tolerate ease required far more courage than pushing ev...
The Art of Listening: How to Break Free from Chronic Conflict Loops | Episode 335
In this week’s episode of the Fragmented to Whole Podcast, I’m talking about why so many couples get stuck having the same arguments over and over, and how real listening isn’t about communication techniques, but about the assumptions we bring ...
How to Change Your Love Life by Becoming Emotionally Available | Episode 334
In this week’s episode of the Fragmented to Whole Podcast, I’m sharing a powerful realization from my own recovery journey: the pattern of emotionally unavailable partners wasn’t just about who I was choosing, it was about my own emotional avai...
How Boundaries Create Secure Attachment in Romantic Relationships | Episode 333
In this week’s episode of the Fragmented to Whole Podcast, I’m exploring attachment from a different angle and sharing how boundaries and recovery can actually create secure attachment, even if you didn’t grow up with it.Instead...
Why Knowing Better Isn’t Enough and How to Train Your Nervous System Instead | Episode 332
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 ...
The Hidden Rules You Learned Growing Up and How to Rewrite Them | Episode 331
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 hidd...
Lost in Serenity with Guest Renee N. | Episode 330
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...
Healing Old Wounds: How Boundaries Helped Me Reconnect With Someone I Love | Episode 329
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 nev...
How Manipulation Shows Up During the Holidays and How to Get Away from It | Episode 328
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...
Five Ways to Keep the Focus on You to Create Internal Safety | Episode 327
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...
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Letting Go Without Falling Apart: Real Stories of Boundaries and Self-Care | Episode 326
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 u...
From Flattened to Free-How to Escape the Bulldozer Cycle | Episode 325
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 he...
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