A Three Part Plan for Anxiety | Dr. Luana Marques

Three-Step Plan

Dr. Luana Marques introduces a transformative three-step plan to manage anxiety, emphasizing the importance of shifting perspectives, approaching discomfort, and aligning actions with personal values. She explains that psychological avoidance often manifests through the three R's: react, retreat, and remain, which are instinctive responses to perceived threats 1. By understanding that the brain is a faulty predictive machine, individuals can begin to challenge their automatic responses and reduce anxiety 2. Marques's plan encourages people to live boldly by confronting these avoidance patterns and aligning their actions with their core values 3.

   

Empowering Discomfort

Approaching discomfort rather than avoiding it can empower individuals, as Dr. Marques explains through the concept of being 'comfortably uncomfortable.' She shares her personal journey of overcoming fear through exposure therapy, highlighting the importance of gradually facing fears to build confidence 4. Marques emphasizes that avoiding discomfort can lead to a smaller life, while embracing it can be empowering and lead to personal growth 5.

   

Aligning Values

Aligning daily actions with personal values is a crucial strategy in reducing anxiety and finding meaning, according to Dr. Marques. She draws on Simon Sinek's Golden Circle to illustrate the importance of understanding one's 'why' before determining 'how' and 'what' 6. Marques shares her own experiences of misalignment and the stress it caused, emphasizing that identifying and aligning with one's values can lead to a more fulfilling life 7.