Fragmented to Whole: Life Lessons from 12 Step Recovery

Barb Nangle
  • 4.9 (150)
  • MENTAL HEALTH
  • UPDATED WEEKLY

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/

  1. Back to School, Not Back to Chaos- 5 Scripts for Sanity This Fall | Episode 322

    AUG 25

    Back to School, Not Back to Chaos- 5 Scripts for Sanity This Fall | Episode 322

    Send us a text The beginning of the school year is a difficult time for teachers and parents alike. Volunteer and extra curricular requests come in, calendars fill up, and before you know it, you’ve reached your capacity and your calendar is in chaos. Today, I want to give you a head start to set yourself up for a peaceful school year, protecting your time, energy, and sanity. This week’s episode 322 of the Fragmented to Whole Podcast is about back to school, not back to chaos: 5 scripts for sanity this fall! In this episode of the Fragmented to Whole Podcast, I’m sharing 5 scripts to help you set boundaries around information, requests, and obligations that come in this school year, and a new metaphor for healthy boundaries: your personal “weather pattern”. Here are the scripts: Reset and transition boundaries: We’re doing a slow start to the year—adding one thing at a time Academic and volunteer boundary: I’m not available to volunteer this semester, but I wish you a successful event Communication boundary: Please contact me via email instead of text for anything school-relatedSocial and peer boundaries: I’m not discussing other people’s kids—that’s private.Mental and emotional boundary: I won’t be sacrificing my sleep for school-related stress anymore. The back-to-school season doesn’t have to be chaotic. When you practice setting boundaries, you set yourself up for a peaceful semester ahead! Don’t forget to sign up for my Back to School, Back to Sanity boundaries workshop for parents and teachers on August 28, 2025! 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 Free boundaries resources Facebook Instagram Work with Barb!  Buy Barb a tea Get a free chapter of my upcoming book: Roadside Recovery  Go to barbchat.net to learn more about coaching and access the free bonus.

    13 min
  2. Why Boundaries are the Rules of the Road for Life with 10 Examples | Episode 321

    AUG 11

    Why Boundaries are the Rules of the Road for Life with 10 Examples | Episode 321

    Send us a text The reason we have rules of the road is because they're social boundaries. They exist to prevent harm, to reduce accidents and to create flow.  When everyone keeps the focus on themselves, staying in their lane, following the rules, respecting others, boundaries, things run much more smoothly. These rules translate very well to social and emotional boundaries. Today, I'm going to walk you through some of the most common rules of the road and how they map onto the concept of boundaries and life. This week’s episode 314 of the Fragmented to Whole Podcast is about why boundaries are the rules of the road for life! In this episode of the Fragmented to Whole Podcast, I’m sharing how traffic rules mirror personal boundaries, what happens when these boundaries are ignored, and what we can do to respect them. Just like learning to drive, boundary setting takes practice—it's about awareness, not perfection. By treating your personal boundaries like the rules of the road, you can move through life with the calm, clarity, and control of a skilled driver. 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  Go to barbchat.net to learn more about coaching and access the free bonus.

    16 min
  3. The Planets Aligned with Guest Kelly Walker | Episode 320

    JUL 28

    The Planets Aligned with Guest Kelly Walker | Episode 320

    Send us a text Kelly Walker's story today is a powerful reminder that "the planets align" when we commit to our healing journey, even when it's terrifying.This week’s episode 320of the Fragmented to Whole Podcast is about when the planets align! In this episode of the Fragmented to Whole Podcast, Kelly Walker shares her experience with a profound spiritual awakening after years of sobriety and emphasizes that sobriety alone isn't enough; spiritual living and untangling past issues are crucial. Some of the talking points Kelly and I go over in this episode include: How setting boundaries is not just about saying "no," but about developing the emotional and psychological capacity to be with yourself, withstand difficult feelings, and manage pushback from others.Understanding the vital role of connecting with and reparenting your inner child for true healing and self-compassion.Incorporating practices like Kundalini yoga can facilitate deep healing by helping to move energy, promote awareness, and connect you with your body and breath.Embracing authenticity in relationships to honor your true desires, capacity for intimacy, and need for honesty with yourself. If you're ready to stop feeling fragmented and start building a life of wholeness, this episode is for you. What steps can you take today to honor your inner child and set healthier 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 KELLY WALKER: Kelly’s personal Instagram account Baltimore Art Star account CONNECT WITH BARB NANGLE: Subscribe to “Friday Fragments” weekly newsletter Free boundaries resources Facebook Instagram Work with Barb!  Go to barbchat.net to learn more about coaching and access the free bonus.

    43 min

  4. JUL 14

    Why Mindset Matters More Than You Think: Boundaries, Recovery, and Belief | Episode 319

    Send us a text What we believe is real becomes real in its consequences. And when our beliefs are negative, self-depricating, or otherwise limiting, they can create barriers in our lives. But when we rewire our brains and our beliefs shift, our behavior also shifts. This week’s episode 319 of the Fragmented to Whole Podcast is about why mindset matters more than you think: boundaries, recovery, and belief!  In this episode of the Fragmented to Whole Podcast, I’m sharing the importance of defining our limiting beliefs and actionable steps you can take right now to rewire your brain away from them.  Your mindset is your most powerful tool for transformation. What single limiting belief are you ready to challenge today? Start by identifying its opposite and begin seeking evidence for your new truth. 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: David Bayer’s podcast A Changed Mind and his book A Changed Mind 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  Go to barbchat.net to learn more about coaching and access the free bonus.

    16 min
  5. How to Go From Permeable to Protected- Building an Emotional Force Field | Episode 318

    JUN 23

    How to Go From Permeable to Protected- Building an Emotional Force Field | Episode 318

    Send us a text One of the most common themes I see in my clients (and something I have experienced myself) is that we literally feel other people’s feelings. We’re permeable to them because we don’t have a boundary. This week’s episode 318 of the Fragmented to Whole Podcast is about how to go from permeable to protected- building an emotional force field.  In this episode of the Fragmented to Whole Podcast, I’m sharing how, through setting healthy boundaries, you can create an energetic force field that keeps you from absorbing other people’s emotions and protects your inner peace! If you're tired of feeling overwhelmed by others' emotions and ready to create meaningful boundaries, this episode is your first step towards emotional freedom. Take a moment to reflect on your own emotional patterns and consider how setting healthy boundaries can transform your life, one intentional choice at a time. 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  Go to barbchat.net to learn more about coaching and access the free bonus.

    13 min
  6. Why Controlling Everything Still Doesn't Make You Feel Better | Episode 317

    JUN 9

    Why Controlling Everything Still Doesn't Make You Feel Better | Episode 317

    Send us a text Many of us find ourselves in this delusional thinking that the outside world could give us satisfaction, if only things went our way. The truth? There is no external solution to internal pain, and it only brings you deeper into a victim mentality. This week’s episode 317 of the Fragmented to Whole Podcast is about why controlling everything still doesn’t make you feel better! In this episode of the Fragmented to Whole Podcast, I’m sharing my insights about the dangerous illusion of external control and its impact on recovery and how, through internal healing and self-acceptance, we can find serenity.  Identify one area where you're trying to control external circumstances. Instead, turn your focus inward and ask yourself, "What can I change about myself?" Remember, you can't control the world, but you can always control your response to it.  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  Go to barbchat.net to learn more about coaching and access the free bonus.

    12 min
  7. How to Backfill the Love You Didn't Get as a Child | Episode 316

    MAY 26

    How to Backfill the Love You Didn't Get as a Child | Episode 316

    Send us a text Recovery showed me that I abused and neglected myself physically, psychologically, emotionally, and spiritually. I stayed in relationships and workplaces that were toxic, and I put up with abuse from bosses, colleagues, sweethearts, and others. This was all because I had this internalized belief from my family that you just put up with things like that. It wasn’t until I was reading the ACA (Adult Children of Alcoholics and Dysfunctional Families) Big Red Book and read about backfilling the love you didn’t get as a child that I realized I could make a change. This week’s episode 316 of the Fragmented to Whole Podcast is about how to backfill the love you didn’t get as a child! In this episode of the Fragmented to Whole Podcast, I’m sharing how recovery has taught me to backfill the love I was missing from my childhood and how you, too, can rewrite your emotional narratives, set healthy boundaries, and cultivate deep self-love.  Your childhood doesn't define your future. By committing to inner healing, you can break generational cycles and create the emotional support you always 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 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  Go to barbchat.net to learn more about coaching and access the free bonus.

    17 min
  8. Keep the Focus on Yourself- The #1 Boundary Setting Rule | Episode 315

    MAY 12

    Keep the Focus on Yourself- The #1 Boundary Setting Rule | Episode 315

    Send us a text People tend to hear the motto “keep the docus on yourself” and think it means “be selfish.” That could not be further from the truth. It’s actually about stopping your focus on what other people, places, and things are doing (or not doing) and turning that focus inward. This week’s episode 315 of the Fragmented to Whole Podcast is about the number one boundary-setting rule: keep the focus on yourself.  In this episode of the Fragmented to Whole Podcast, I’m sharing what it really means to keep the focus on yourself and 5 actionable pieces of advice you can take to start practicing this today.  Your journey to wholeness begins with turning the focus inward. Start today by asking yourself what you truly want, need, and prefer. Remember, you are a unique "peach" - not everyone will like you, and that's exactly how it should be. 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  Go to barbchat.net to learn more about coaching and access the free bonus.

    14 min
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4.9
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150 Ratings

About

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/

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