If you feel like your whole life is one big dumpster fire, you may also believe it is because of circumstances out of your control. While this may be partially true, there are plenty of things that are still within your control that you have the power to change and that is what I hope to share with you today. On this week’s episode 269 of the Fragmented to Whole Podcast, I’m sharing 11 things you can use to put the fire out if your life is a dumpster fire. Support the show by becoming a ...

When you have a lifelong, ingrained pattern of people-pleasing behavior, it can be extremely difficult to undo, especially when it is a behavior we believe is keeping us safe. But I am living proof that it can be undone and it all starts with awareness. This week’s episode 268 of the Fragmented to Whole Podcast is about how to find freedom from people-pleasing habits!Support the show by becoming a Patreon member! In this episode of the Fragmented to Whole Podcast, I’m sharing an update o...

I didn’t understand until I got into recovery that all of my attempts to connect with other people were in fact, me chasing them. I didn’t realize that in both my romantic relationships and friendships I was putting way more work into maintaining the relationship than they were. True connection means each person has a balanced commitment and emotional investment in the relationship, rather than one person doing everything. This week’s episode 267 of the Fragmented to Whole Podcast is about ho...

Learning that I had a victim mentality and coming out of it was - hands down - the biggest mindset shift from my recovery. For that reason, this has been a huge topic of conversation on the podcast and something I will continue talking about as things come up to help others do the same. This week’s episode 266 of the Fragmented to Whole Podcast is about how to stop victimizing yourself and reclaim your power!Support the show by becoming a Patreon member! In this episode of the Fragmented...

Most of us have never been taught to manage our feelings, making this one of the most difficult parts of recovery. When we have been accustomed to pushing our feelings aside, we lose the ability to recognize our feelings or generate our own feelings, and therefore, never get to a place of feeling things on purpose. This week’s episode 265 of the Fragmented to Whole Podcast is about how to embrace emotional sovereignty- taking ownership of your feelings, not others’ feelings.Support the show b...

I had an experience recently that I now refer to as “the pit of doom.” In reflection, I realized that the tools I have gained from recovery have allowed me to recover from this experience in a matter of weeks, whereas, before recovery, this would have weighed on me for years. This week’s episode 264 of the Fragmented to Whole Podcast is about the 10 self-care strategies I used to escape the pit of doom!Support the show by becoming a Patreon member! In this episode of the Fragmented to Wh...

Living with roommates can be challenging, especially when people aren’t pulling their weight with housework. For those of us with a history of people-pleasing and co-dependency, it can be even more difficult to undo the behaviors we have allowed for so long and set boundaries around our peace. On episode 263 of the Fragmented to Whole Podcast, I help Melanie, another coaching client with the tools she needs to approach conflict resolution in her home with confidence!Support the show by becomi...

Since last week’s coaching call was so successful, I wanted to continue the podcast coaching series with another client, Erika. She joins me today hoping to find serenity through a difficult breakup while co-parenting their child and still living under the same roof. On episode 262 of the Fragmented to Whole Podcast, I help Erika find serenity through self-care and managing her expectations!Support the show by becoming a Patreon member! Some of the things Erika and I work through i...

I am doing something different on the podcast this week by hosting a live coaching call with a client to show what working with a boundaries coach might look like. On episode 261 of the Fragmented to Whole Podcast, I am joined by Nancy as we navigate the difficult situations she is dealing with in the workplace.Support the show by becoming a Patreon member! Some of the things Nancy and I work through in this episode include:Other people can’t hurt our feelings, it is our interpretation o...

Content Warning: This episode contains mentions of suicide and suicide attempts.  The trauma we experience as children stays with us and can manifest into mindset blocks, negative self-worth, and coping mechanisms that turn into addiction. Today’s guest Wendy Foster shares how, through recovery, she was able to overcome her addiction, take her power back, and help others do the same. This week’s episode 260 of the Fragmented to Whole Podcast is about loving what is! Support the show by...

I know in the core of my being that just because something looks bad or feels bad doesn’t mean it IS bad, at least not in the long run. This week’s episode 259 of the Fragmented to Whole Podcast is about when unexpected blessings come from bad things- turning adversity into opportunities. Support the show by becoming a Patreon member!  In this episode of the Fragmented to Whole Podcast, I’m sharing a story of how one terrible car accident led to a series of coincidences that changed the...

When I started this series, I only envisioned having two parts. But as I started recording, I realized that between working at Yale and now running my own business, I had so much more to share. After all, so much of our time and energy is spent at our place of work making this a huge area of our lives where boundaries are extremely important. This week’s episode 258 of the Fragmented to Whole Podcast is about how to transform work-life balance with boundaries! If you haven’t listened to parts...

Last week on the podcast, I shared some scenarios in which I helped some of my clients set boundaries in the workplace, helping them achieve the work-life balance they have been longing for. This week’s episode is a continuation of that as I continue to share my advice for creating balance in your workplace through boundaries. This week’s episode 257 of the Fragmented to Whole Podcast is about how to transform work-life balance with boundaries! If you haven’t listened to part 1, I recommend...

Many of my group and private clients come to me specifically for issues in the workplace. Interestingly enough, even when they come to me for help in other areas of their lives, they often have massive shifts in the workplace, realizing they can have the work-life balance they never thought was possible. This week’s episode 256 of the Fragmented to Whole Podcast is about how to transform work-life balance with boundaries! Support the show by becoming a Patreon member!  In this episode of...

It will be impossible for you to walk through life with any kind of confidence and compassion if you don’t stop beating yourself up. That’s why the thought work I do every single day is hands down the most important work I do. This week’s episode 255 of the Fragmented to Whole Podcast is about how to move through life with confidence, self-love, and compassion! Support the show by becoming a Patreon member!  Some of the talking points I go over in this episode include: The motives that...

One of the most important things I’ve learned to do in recovery is how to have difficult conversations. My inability and unwillingness to have difficult conversations perpetuated my codependence, leading me to suffer in situations just because I was not willing to have the conversations that would resolve them. This week on episode 254 of the Fragmented to Whole Podcast I’m sharing 10 steps for how to prepare for and have difficult conversations!  Support the show by becoming a Patreon...

Traditionally, step 5 in 12-step recovery is where we admit to God, to ourselves, and to another person the exact nature of our own wrongs. The idea is that we get to take a look at the things we’ve been doing in our lives that are creating chaos, dysfunction and wreckage and acknowledge them. In the ACA version of the 12 steps, we instead inventory our family system, acknowledging that we are a product of our environment. This week’s episode 253 of the Fragmented to Whole Podcast is about...

Through recovery, I have radically changed my ways, healed my trauma, and changed my deeply entrenched patterns of behavior. By sharing my and my family’s secrets, I hope to show that dysfunction doesn’t always look the way you might think so that you might recognize patterns of your own dysfunction and begin to heal in the ways that I have healed. This week on episode 252 of the Fragmented to Whole Podcast, I am spillin’ more tea on my family secrets, sharing how family dysfunction gets...

We often say in recovery, “You’re as sick as your secrets.” That being said, I've decided to share my family’s secrets (as well as some of my own) as part of my journey to heal and to identify with other people so they know they’re not alone. This week on episode 251 of the Fragmented to Whole Podcast, I am spillin’ the tea on my family secrets, sharing how family dysfunction gets passed down. Support the show by becoming a Patreon member!  In this episode of the Fragmented to Whole...

There is more to addiction than the need to get drunk or high. And when Arlina Allen realized this and began to uncover the root causes of her addiction, it was then that she was able to shed the layers of her trauma and begin to heal. This week’s episode 250 of the Fragmented to Whole Podcast is about healing the root causes of addiction! Support the show by becoming a Patreon member!  In this episode of the Fragmented to Whole Podcast, my guest Arlina Allen shares how she turned to...

Whenever I hear clients say something along the lines of “I have to…” I like to reframe their sentence to instead say, ‘I get to…” or “I could do…”. The language change is so small, and yet the conceptual change is HUGE. This week’s episode 249 of the Fragmented to Whole Podcast is about choosing freedom: how a simple shift in language can change your life! Support the show by becoming a Patreon member!  In this episode of the Fragmented to Whole Podcast, I’m talking about how building...

The reparenting journey that I’ve been on for the last year has been nothing short of miraculous. I cannot tell you the level of healing I’ve achieved through my reparenting work. I hope that by sharing my journey and process on the podcast, other people can also find some healing. This week’s episode 248 of the Fragmented to Whole Podcast is about how I heal my inner teenager: unveiling the magic of reparenting!  Support the show by becoming a Patreon member!  Some of the talking points...

Last week, I shared the first half of the steps I take all of my boundary clients through to build their personalized boundary system. Today, I’ll be sharing the final half of the steps so that you can create a boundary system that works for you! This week’s episode 247 of the Fragmented to Whole Podcast is part 2 of the steps to build your own personalized boundary system!  Support the show by becoming a Patreon member!  If you missed part 1 of these steps, refer back to episode 246 where...

I take all of my boundaries clients through a series of steps to build their personalized boundary system and I wanted to share these steps with you today. This week’s episode 246 of the Fragmented to Whole Podcast is part 1 of the steps to build your own personalized boundary system! Support the show by becoming a Patreon member!  In this episode of the Fragmented to Whole Podcast, I’m sharing the importance of determining your top 5 values BEFORE starting any boundary work and...