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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 of focusing on attachment labels, we look at how internal safety, self-trust, and boundaries change the way we show up in romantic relationships.

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

• The difference between anxious, avoidant, disorganized, and secure attachment and how they often show up in adult relationships
• How self-abandonment fuels insecure attachment patterns like chasing, distancing, and resentment
• Why boundaries aren’t about pushing people away, but about staying connected to yourself
• How boundary work creates internal safety and builds self-trust over time
• Why secure attachment can be developed in adulthood through recovery and consistent boundary practice

Secure attachment isn’t something you either got in childhood or missed forever. When you stop abandoning yourself, you stop building abandonment into your relationships. Boundaries help you stay present, grounded, and connected to who you are, so relationships stop feeling like life or death and start feeling safe.

Be sure to tune in to all the episodes to receive practical tools for building emotional safety, healthier relationships, and a more whole life.

Thank you for listening. If this episode resonated, take a screenshot, share it in your stories, and tag me. And don’t forget to follow, rate, and review the podcast and share your key takeaways.

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

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

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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/

CONNECT WITH BARB NANGLE:

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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/

CONNECT WITH BARB NANGLE:

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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/

CONNECT WITH BARB NANGLE:

Subscribe to “Friday Fragments” weekly newsletter

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Book a “Say No Without Guilt” Session

​​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.