The Spark Pack with Dr. Angela Gala

Menopause can be a confusing and challenging time for many women. You may feel overwhelmed by the physical and emotional changes that come with this phase of life, leaving you feeling lost and unsure of how to cope. That's why we've put together this episode to help you thrive through menopause. We understand the difficulties you may be facing, and we want to support you every step of the way. In this episode, we'll share five practical tips that you can start implementing today to help you better manage your symptoms and feel more in control. You don't have to suffer through menopause alone. With our guidance, you can take charge of your health and wellbeing during this important transition. Join us and discover how you can make this time of change a positive and empowering experience.

Ejemplos de recompensas gratuitas o de bajo costo Descansa y relájate Pasar tiempo haciendo un pasatiempo. Mira un episodio de tu programa de TV favorito disfruta de un cafe Leer un capítulo de un libro. Sumérjase en un baño de burbujas caliente escuchar un pódcast jugar un juego de computadora Escribe sobre tu logro en tu diario. Escucha tu lista de reproducción de música favorita Mira una película que nunca has visto antes Vuelve a ver tu película favorita Reflexiona sobre tu logro en tu mente y permítete saborear el momento. Encuentra un lugar tranquilo para sentarte al sol. Pasa un tiempo en la naturaleza Llamar a un amigo Ir a dar un paseo tranquilo Participa en un diálogo interno positivo. Por ejemplo, "¡Lo hiciste, bien hecho!" o “Estoy muy orgulloso de ti”. Tómese un momento para estar agradecido y pensar en su éxito. Utilice una aplicación para realizar un seguimiento de su logro Alimenta tu cuerpo y mente con una delicia saludable y deliciosa Colorea en un libro para colorear consciente Pasa tiempo aprendiendo un nuevo pasatiempo. Escuchar un capítulo de un audiolibro

This tool is a brief version of the Personal Needs Meditation tool, which is an experiential exercise designed to help people explore and clarify what they need in the context of a stressful life event. The Personal Needs ‘Check-In’ tool can be used in everyday life, given people often fail to take the time to sufficiently notice and attend to their underlying needs as they move through their busy days. The practice consists of three steps to help people (1) acknowledge what they are thinking and feeling, (2) identify what they need in a situation, and (3) come up with an action to move toward meeting this need. Psychological need satisfaction has been shown to foster immediate well-being and strengthen inner resources for resilience (Vansteenkiste & Ryan, 2013) Author: This tool was created by Dr. Lucinda Poole and Dr. Hugo Alberts. Voice: Dr. Angela Gala 

When you think about self-compassion, you might be familiar with its tender, gentle side. However, there are two sides to every coin, and self-compassion can also be fierce and protective. While tender self-compassion can help alleviate personal suffering, sometimes you also need to take action, set boundaries, or say no in order to protect yourself from harm. Fierce self-compassion can help motivate you to take action and do what you need to do to protect yourself. The components of fierce self-compassion are mindfulness, common humanity, and self-kindness. Mindfulness allows you to see the truth of a situation with clarity and wisdom. Common humanity is the understanding that your struggles and failures are what make you human. They are a universal part of the human experience. Knowing you are not alone can help you stand up for what is right. Self-kindness can empower you to take fierce, courageous action to protect yourself. This exercise will help you practice empowering, protective, and fierce self-compassion. In doing so, you can learn to accept and hold your pain, speak up for what is right, and cultivate the clarity and courage to protect yourself and others from harm. Make sure you leave your feedback! Did you know you can record your voice?  Here are some questions to guide your Reflection: How was it to complete this exercise? How does it feel to show yourself fierce self-compassion? After completing this exercise, how have your feelings about the situation changed? How might you call on fierce self-compassion to take action in the future? What part of this exercise did you find most rewarding? Come by and check out our new podcasts! 

Imagine you are in a boat and out to sea when wild stormy weather arises. The first thing you would likely do is drop your anchor so that you and your boat remain steady and the storm does not sweep you away. This exercise, called Dropping Anchor, is a way for you to hold steady during an emotional storm. An emotional storm is when you are in the throes of one or more strong, challenging emotions, such as anger, panic, or sadness. To drop an anchor in this sense, you can use things that you can see, hear, touch, taste, and smell; your breath; your body posture; body movements; or anything else that can help you stay present, stay grounded and stay in contact with where you are and what you are doing. You can drop an anchor using a simple formula: ACE A: Acknowledge your thoughts and feelings C: Come back into your body E: Engage in what you are doing