Episode Summary:
In this episode of Normal but Not, Krystal delves into a complex topic that resonates with many adult children of alcoholics: growing up with a “fun” or “functional” alcoholic parent. This parent may have seemed like the life of the party, but beneath the surface, their actions often brought hidden dysfunction and unspoken pain. Krystal is joined by Jess Frost, a self-leadership and empowerment coach and co-founder of The 3E Space, who works specifically with adult children of alcoholics (ACoAs). Together, they explore the lasting effects of these early family dynamics and share ways to break free from roles that continue to impact relationships and self-worth in adulthood.

Topics Covered:

• The emotional strain behind the “fun” alcoholic parent and why it might have felt normal at the time.
• Understanding the roles of Enabler, Hero, Scapegoat, Lost Child, and Mascot in families affected by addiction.
• How these roles can shape self-esteem, vulnerability, and relationships well into adulthood.
• Actionable steps for ACoAs to start healing and create healthier patterns in their lives.

About Our Guest:
Jess Frost is a Self-Leadership and Empowerment Coach, Co-Founder of The 3E Space, and Founder of COurAgeous Healing and COurAgeous Connections, initiatives designed to support and empower adult children of alcoholics. After facing her own journey of burnout and recovery, Jess integrates a range of tools—including NLP, hypnotherapy, somatic EMDR, and breathwork—to help ACoAs reconnect with themselves and reclaim their lives.

Key Takeaways:

1. Redefining Normal – Growing up with a “fun” but unpredictable parent may feel normal, but it often masks deeper emotional tension.
2. Understanding Roles – Uncover and release the roles like Hero, Scapegoat, and Lost Child that we unconsciously adopt to cope in dysfunctional family dynamics.
3. The Healing Journey – Small, intentional steps can create powerful shifts. Jess shares actionable advice for ACoAs to begin healing and developing a healthy sense of self.

Resources & Links:

• Jess Frost's Website - The 3E Space
• National Association for Children of Alcoholics (Nacoa) - nacoa.org.uk
• Jess’s Nacoa Article: Being a COA in the Workplace
• Instagram: @iamjessfrost and @the_3e_space
• Facebook: @jessfrostempowerment
• LinkedIn: Jess Frost