The Spark Pack Podcast with Dr. Angela Gala: Recent Episodes
Dr Angela Gala Gonzalez
The Spark Pack Podcast is dedicated to radical self-improvement. Get ready to have some daring insights backed up by research and loads of personal anecdotes! Clients from all over the world email Dr. Angela Gala with their problems--from sleep droughts to body issues. Learn from her successes as she tackles those tough cases so you can find peace within your own messy life! Conversations on this show tackle topics such as: handling hard conversations, overcoming fear, and making yourself available for love and connection again. Support this podcast: https://anchor.fm/drgala/support
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.--- Send in a voice message: https://podcasters.spotify.com/pod/show/drgala/messageSupport this podcast: https://podcasters.spotify.com/pod/show/drgala/support
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
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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
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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!
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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
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A new season of mindfulness exercises and practices.
Noticing and understanding emotions in oneself is considered one of the four key ingredients of emotional intelligence
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Agradezco sinceramente que se haya tomado el tiempo para hacer este desafío con nosotros. Realmente espero que haya sido útil para usted e inspirado un su FE... Me llena de alegría saber eso.
¡Mantente sintonizado para más!
Con Amor,
Dra. Angela Gala
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I sincerely appreciate you taking the time to do this challenge with us. I truly hope it was helpful for you and inspired some level of trust...It fills me with joy knowing that.
Stay tuned for more!
With Love,
Dr. Angela Gala
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Grieving from Loss: Pray for and Trust in God’s Grace.
Grief is the natural emotional response to losing someone (or something) we love. Often, when you grieve, there will be intense sadness and sometimes feelings of shock, numbness, or even anger. Grief affects everyone differently. It can be exhausting, emotionally draining, and intrusive, making it hard to do simple things or even leave the house.
We all grieve a loss at some point in our lives, but when we are going through a loss and all these emotions, it’s important to remember that God is with us during times of loss. He is our comfort and our strength. Psalm 34:18 says, “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” When we are grieving, we can turn to God for comfort. We can also trust that He has a plan for us, even when we don’t understand what is happening. If you are grieving a loss, please know that you are not alone. God is with you and will help you through this difficult time.
Homework:
Spend time today reflecting on a loss you have experienced. Write about how you coped with the loss and how your faith was affected. If you are grieving a loss, reach out to a brother or sister from your church for support and pray for God’s comfort.
Romans 5:3 (ASV)
And not only so, but we also rejoice in our tribulations: knowing that tribulation worketh stedfastness;
Romans 5:4 (ASV)
and stedfastness, approvedness; and approvedness, hope:
Romans 5:5 (ASV)
and hope putteth not to shame; because the love of God hath been shed abroad in our hearts through the Holy Spirit which was given unto us.
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Hi! It is so remarkable how time flies. Today is episode 5 of the seven-day challenge at the Spark Pack Podcast with Dr. Angela Gala.
And today's topic is one very sensitive but so necessary! The Sexual-Abuse Epidemic: Pray for and Trust in God’s Grace
You Are Not Alone
If you have been sexually abused, you need to know that you are not alone. Many people have gone through what you’re going through, and help is available.
Turn to God
First and foremost, turn to God. He is the ultimate source of comfort and healing and wants to help you. Pray to him, and trust that he will give you the strength to overcome this difficult time.
Talk to Someone
If you’re struggling to cope with what happened, talk to someone who can help. Talk to a friend, family member, therapist, or support system. It’s essential to get the support you need to heal.
Get Help
Many organizations offer help to victims of sexual abuse. These organizations can provide counseling, legal assistance, and other forms of support. Find an organization in your area that can help you.
You are not alone in this. God is with you, and some people want to help you. Seek the help you need, and trust that God will see you through this difficult time.
Isaiah 40:31 is one verse Rita turns to often for comfort.
"but those who hope in the Lord
will renew their strength;
they will fly up on wings like eagles;
they will run and not be tired;
they will walk and not be weary."
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Sentirse insatisfecho en su carrera: un tiempo para orar y confiar en la gracia de Dios
Si te sientes insatisfecho o insatisfecha en tu carrera, no estás solo, no estás sola. ¡Dios está contigo!
Unos pocos versículos a los que Skip recurre cuando necesita sentir la presencia de Dios son Romanos 12:1-2. Por lo tanto, hermanos, tomando en cuenta la misericordia de Dios, les ruego que cada uno de ustedes, en adoración espiritual,[a] ofrezca su cuerpo como sacrificio vivo, santo y agradable a Dios. 2No se amolden al mundo actual, sino sean transformados mediante la renovación de su mente. Así podrán comprobar cuál es la voluntad de Dios, buena, agradable y perfecta.
Read full chapter
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Feeling Unfulfilled in Your Career: a time to Pray for and Trust in God’s Grace
If you feel dissatisfied or dissatisfied in your career, you are not alone, you are not alone. God is with you!
A few verses that Skip turns to when he needs to feel God’s presence are Romans 12:1-2.
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In today's challenge, we pay homage to our veterans, who have been through the horrors of the war. We also remember the civilians, who have been through different types of traumatic events. may they all find healing and comfort in the grace of God. Amen.
"He will cover you with His feathers, and under His wings you will find refuge; His faithfulness will be your shield and rampart." -Psalm 91:4
Te invito a que ores en voz alta el Salmo 91, al Bob llama la oración del soldado.
Salmo 91
Morando bajo la sombra del Omnipotente
1El que habita al abrigo del Altísimo
Morará bajo la sombra del Omnipotente.
2Diré yo a Jehová: Esperanza mía, y castillo mío;
Mi Dios, en quien confiaré.
3Él te librará del lazo del cazador,
De la peste destructora.
4Con sus plumas te cubrirá,
Y debajo de sus alas estarás seguro;
Escudo y adarga es su verdad.
5No temerás el terror nocturno,
Ni saeta que vuele de día,
6Ni pestilencia que ande en oscuridad,
Ni mortandad que en medio del día destruya.
7Caerán a tu lado mil,
Y diez mil a tu diestra;
Mas a ti no llegará.
8Ciertamente con tus ojos mirarás
Y verás la recompensa de los impíos.
9Porque has puesto a Jehová, que es mi esperanza,
Al Altísimo por tu habitación,
10No te sobrevendrá mal,
Ni plaga tocará tu morada.
11Pues a sus ángeles mandará acerca de ti, Mt. 4.6; Lc. 4.10.
Que te guarden en todos tus caminos.
12En las manos te llevarán,
Para que tu pie no tropiece en piedra. Mt. 4.6; Lc. 4.11.
13Sobre el león y el áspid pisarás;
Hollarás al cachorro del león y al dragón. Lc. 10.19.
14Por cuanto en mí ha puesto su amor, yo también lo libraré;
Le pondré en alto, por cuanto ha conocido mi nombre.
15Me invocará, y yo le responderé;
Con él estaré yo en la angustia;
Lo libraré y le glorificaré.
16Lo saciaré de larga vida,
Y le mostraré mi salvación.
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In today's challenge, we pay homage to our veterans, who have been through the horrors of the war. We also remember the civilians, who have been through different types of traumatic events. may they all find healing and comfort in the grace of God. Amen.
"He will cover you with His feathers, and under His wings you will find refuge; His faithfulness will be your shield and rampart." -Psalm 91:4
Pray with the PSALMS 91 (The soldier's prayer) 1He that dwelleth in the secret place of the Most High
Shall abide under the shadow of the Almighty.
2I will say of Jehovah, He is my refuge and my fortress;
My God, in whom I trust.
3For he will deliver thee from the snare of the fowler,
And from the deadly pestilence.
4He will cover thee with his pinions,
And under his wings shalt thou take refuge:
His truth is a shield and a buckler.
5Thou shalt not be afraid for the terror by night,
Nor for the arrow that flieth by day;
6For the pestilence that walketh in darkness,
Nor for the destruction that wasteth at noonday.
7A thousand shall fall at thy side,
And ten thousand at thy right hand;
But it shall not come nigh thee.
8Only with thine eyes shalt thou behold,
And see the reward of the wicked.
9For thou, O Jehovah, art my refuge!
Thou hast made the Most High thy habitation;
10There shall no evil befall thee,
Neither shall any plague come nigh thy tent.
11For he will give his angels charge over thee,
To keep thee in all thy ways.
12They shall bear thee up in their hands,
Lest thou dash thy foot against a stone.
13Thou shalt tread upon the lion and adder:
The young lion and the serpent shalt thou trample under foot.
14Because he hath set his love upon me, therefore will I deliver him:
I will set him on high, because he hath known my name.
15He shall call upon me, and I will answer him;
I will be with him in trouble:
I will deliver him, and honor him.
16With long life will I satisfy him,
And show him my salvation.
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En este encuentro de hoy estaremos compartiendo el testimonio de alguien que sufrió por las cadenas de atadura a las drogas. Si tu estas pasando, o si conoces a alguien que está atado por la adicción, entonces comparte con el o ella, quizá podamos llevarle un rayito de esperanza.
A la persona que nos compartió el testimonio de hoy, le fue de muchísima inspiración leer los siguientes versículos bíblicos:
- Isaías 54:17 Ninguna arma forjada contra ti prosperará, y condenarás toda lengua que se levante contra ti en juicio. Esta es la herencia de los siervos de Jehová, y su salvación de mí vendrá, dijo Jehová.
Te aconsejo que leas el capitulo completo para que entiendas todo el contexto.
Te espero mañana con otro testimonio.
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Today we will be sharing the testimony of someone who suffered from addiction to drugs. If you are going through, or if you know someone who is bound by addiction, then share with he or her, maybe we can bring a ray of hope. The person who shared today's testimony with us was very inspired to read the following Bible verses: * Isaiah 54:17 No weapon that is formed against thee shall prosper; and every tongue that shall rise against thee in judgment thou shalt condemn. This is the heritage of the servants of Jehovah, and [a]their righteousness which is of me, saith Jehovah.
I advise you to read the entire chapter so that you understand the context. I'll wait for you tomorrow with another testimony.
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¿Está usted enfrentando un momento desafiante en tu vida? Tal vez esté luchando con una enfermedad o pasando por un divorcio o separación. Tal vez esté lidiando con la pérdida de un trabajo o con la pérdida de un ser querido. Cualquiera que sea su crisis particular, puede ser difícil encontrar esperanza y fortaleza en medio de todo.
Pero hay buenas noticias. A pesar de los desafíos que podamos enfrentar, podemos encontrar fortaleza y esperanza en Dios. Cuando nos volvemos a Él, Él nos dará la gracia que necesitamos para superar cualquier crisis que estemos enfrentando.
Únase a nosotros en este viaje de 7 días y la gracia se le revelará a través de las historias de otras personas.
Aquí hay algunas lecturas adicionales:
Día 1
1 Pedro 1:13 - Por tanto, ceñid los lomos de vuestro entendimiento, sed sobrios, y esperad por completo en la gracia que se os traerá cuando Jesucristo sea manifestado;
Hechos 11:18 - Entonces, oídas estas cosas, callaron, y glorificaron a Dios, diciendo: ¡De manera que también a los gentiles ha dado Dios arrepentimiento para vida!
2 Corintios 9:13 - pues por la experiencia de esta ministración glorifican a Dios por la obediencia que profesáis al evangelio de Cristo, y por la liberalidad de vuestra contribución para ellos y para todos;
Gálatas 1:24 - Y glorificaban a Dios en mí.
Puedes enviar un mensaje de voz si quieres compartir tu testimonio para glorificar a Dios e inspirar a otras personas.
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Are you facing a challenging time in your life? Maybe you're struggling with an illness, or going through a difficult divorce. Perhaps you're dealing with the loss of a job, or coping with the death of a loved one. Whatever your particular crisis may be, it can be hard to find hope and strength in the midst of it all.
But there is good news. In spite of the challenges we may face, we can find strength and hope in God. When we turn to Him, He will give us the grace we need to get through whatever crisis we're facing.
Come join us on this 7-day journey and grace will be unveiled to you through other's peoples' stories.
Here are some additional reading:
Day 1
1 Peter 1:13
Acts 11:18
2 Corinthians 9:13
Galatians 1:24
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The goal of this meditation is to allow you to a self that is beyond the constructed self or the ego. This observing self allows you to view yourself and your experiences from a distance and at the same time connect to something that is deeper than the experiences themselves. By connecting to this observing self on a regular basis, you may learn to gain some distance to domains in life with which you have become over-identified (e.g. certain roles).
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We all experience urges every day, though some can manage them better than others. People have difficulty managing common urges (or cravings) include food, smoking, alcohol, and gambling. Urges can be thought of as an impulse to engage in an old habit, and they are usually experienced as physical sensations in the body. Like a wave, an urge rises in intensity, has a peak, and eventually crashes. Urges, like waves, are constantly evolving and impermanent.
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Cuando las cosas van mal en la vida, podemos fácilmente quedarnos atrapados pensando en lo decepcionados y arrepentidos que nos sentimos, criticando y culpándonos a nosotros mismos o a los demás por el percance y centrándonos por completo en lo que hemos perdido y lo que nos ha costado la situación. En este ejercicio, vamos a practicar lo contrario, porque mirar el lado positivo de una situación que de otro modo sería desalentadora genera optimismo y resiliencia.
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We all make mistakes, yet many have great difficulty coming to terms with our mistakes. A healthy response to a transgression is self-forgiveness. The following meditation practice is designed to help you move toward self-forgiveness.
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Authenticity means to know yourself and to act accordingly. Scientists have argued that authenticity is not just a component or prerequisite to well-being but rather the very core of well-being.
During an individual’s life, many factors can hurt authenticity. Examples include exposure to control strategies, such as salient rewards and punishments (e.g., punishment for voicing one’s opinion), the internalization of unhelpful beliefs (e.g., crying is a sign of weakness), and an environment where expression is expressed management is the norm and others. Over time, an individual’s authenticity can become increasingly obscured, leading to a significant reduction in well-being. In this tool, a metaphor is described that illuminates how positive psychology interventions can help increase authenticity.
In this podcast, Dr. Angela Gala shares the prime insights of a powerful metaphor authored by Dr. Hugo Alberts: The Metaphor of David.
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Noticing and understanding emotions in oneself is considered one of the four key ingredients of emotional intelligence. According to scientists, mindfulness can help one develop emotional intelligence by increasing people’s understanding of their own emotions. Since the practice of mindfulness involves noticing one’s current thoughts and feelings without judgment or interference, one learns to observe different emotional states. In line with this notion, Feldman, Hayes, Kumar, Greeson, and others (2007) found that mindfulness is positively correlated with increased clarity of feelings, increased attention to emotions, and lower distraction. Just as intellectual intelligence is manifested through reading and learning, we can foster emotional intelligence by mindfully attending to current emotional states.
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Dr. Angela Gala is committed to supporting the community of midlife women facing this stage of life challenges. With stress and burnout rates on the rise [2], it is more important than ever to develop strategies that enhance resilience and manage stress. While significant life events can increase stress levels, everyday stress may also have a cumulative effect, with minor stressors building on top of one another.
Created by Elaine Houston, the 5-4-3-2-1 grounding exercise is a simple yet powerful sensory awareness exercise. Drawing upon the five senses, this method helps calm and orient one’s attention to the present space.
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Sexual health is essential for a women's overall sense of self and wellbeing, but it's important to note that there is no standard to meet for sexual activity and desire. Let's explore the relationship between menopause and sexual desire. Here are some tips!
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Loving-kindness refers to tender and benevolent affection. It is the wish that all beings (including you) may be happy, and those good things may come their way. Loving-kindness meditation teaches us to be better friends with ourselves. It is a way to increase compassion. Loving-kindness meditation is a form of single-focus meditation. Just as the breath is used as a focal point in the sitting mediation, compassionate phrases in loving-kindness meditation are the focus of our attention.
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We all have an inner critic. It is that voice inside our head that berates us and beats us down when we make a mistake or fail in some way (e.g., “You are a failure,” “You can’t do anything right,” “You are a loser”). This inner critic is thought to be there to help us, though more often than not, these words do more harm than good, leading us to self-doubt and, in some cases, self-hatred.
Thankfully, we also have an inner coach within us. This is the voice inside our head that encourages us and offers us words of support when things go wrong (e.g., “You’ve got this,” “You can handle this,” “You are more capable than you think!”). The only issue is that our inner coaches are often far less vocal than our inner critics. Some of us may have even lost touch with our inner coach altogether. This meditation is designed to help you tap into your inner coach, become more familiar with it, and learn how to listen to it over your inner critic in times of need.
This meditation was created by Dr. Lucinda Poole and Dr. Hugo Alberts.
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Getting ready for what comes next is an excellent decision, and it does not matter at what age you begin. Here are some contributions to this area!
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Every woman has a story about her experience with menopause. Whether or not it is hot flashes, weight gain, moodiness, or simply the life stage of being 50+, if you are a woman over 40, chances are you have experienced some form of this phenomenon in your lifetime. In today's episode, we will take an in-depth look at what happens when women go through menopause and how to cope with the changes that occur during this time.
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Created by Hugo Alberts (Ph.D.).
This meditation is about self-acceptance. Self-acceptance means accepting ourselves for who we are at this very moment. It means relating to ourselves the same way we would relate to someone for whom we love and care deeply. When we accept ourselves, we permit ourselves to be human, fail, make mistakes, and learn and grow. We accept our weaknesses instead of feeling somehow less because of them. Likewise, we accept our strengths but do not feel superior because of them. Self-acceptance means that you allow yourself to be as you are.
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Created by Hugo Alberts (Ph.D.) and Lucinda Poole (PsyD).
In this mindful awareness practice, you will visualize a wheel; and this wheel has a central hub, an outer rim, and four quadrants in between. In this metaphor of how the mind is structured, the hub represents our experience of awareness. The quadrants represent anything we can be aware of, including sensory awareness (i.e., what we see, hear, smell, taste, and touch), bodily awareness (i.e., what we can sense physically), mental activities (such as emotions, thoughts, memories, and urges), and our sense of connection to things outside ourselves (such as other people and other things). The purpose of the practice is to cultivate a full sense of connection and awareness to yourself and the world around you.
After completing your meditation, please look at the wheel of awareness (you should click on the text to display it).
Wheel of Awareness
Below, reflect on what you noticed during the meditation (Part 1). Write down as much as you can remember from each of the four quadrants and from becoming aware of awareness itself (the hub). There are no wrong answers here! Everyone’s wheel of awareness experience is unique.
Quadrant 1: Mental activities
My observations:
Quadrant 2: Interior of the body
My observations:
Quadrant 3: Touch – Taste – Smell – Sight – Hearing
My observations:
Quadrant 4: Interconnectedness
My observations:
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Menopause is a medical term that was used to describe the time when a woman stops menstruating. The word's etymology can be traced back to Ancient Greece, meaning "to stop bleeding." In the 1800s, doctors started using the term as an analogy for what happens in women's bodies during menopause
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