10% Happier with Dan Harris A Three Part Plan for Anxiety | Dr. Luana Marques
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May 24, 2023 
Dr. Luana Marques, an Associate Professor at Harvard Medical School and former president of the Anxiety and Depression Association of America, candidly discusses her journey from a chaotic childhood in Brazil to becoming a mental health expert. She reveals a three-step plan to transform anxiety into power, emphasizing the importance of confronting fears rather than avoiding them. Listeners learn about aligning daily actions with core values, the role of social support, and how to turn anxiety into a catalyst for personal growth.
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Avoiding Anxiety
- Avoiding anxiety makes the source of anxiety worse, creating a cycle of fear and limitation.
- Luana's grandmother helped her overcome sociophobia by encouraging her to talk to strangers, demonstrating the power of approaching discomfort.
Three R's of Avoidance
- Recognize the three R's of avoidance: reacting impulsively, retreating by overthinking, and remaining paralyzed.
- Identify your avoidance patterns to begin transforming anxiety into power.
Shifting Perspective
- When anxiety arises, pause, examine your thoughts, and challenge negative self-talk.
- Practice talking to yourself with kindness and compassion, as you would to a friend.
