Luana Marques, PhD

As we look back on our month of December, let's be real with ourselves - were our to-do lists truly aligned with our values?

Did we prioritize what truly mattered to us, or did we get caught up in the whirlwind of busyness and external expectations?

It's time to face these questions head-on and embrace the truth.

This is not about dwelling on past missteps or beating ourselves up.

This is an opportunity for realignment in the year ahead.

By aligning our to do list with our values, we open ourselves up to a life with less stress and less anxiety.

Your dream life is within reach if you are willing to make bold moves towards it.

My challenge to you is this: Take that honest look at your calendar, at your commitments and obligations, and ask yourself if they truly reflect who you are and what you want from life.

And if they don't, don't be afraid to make the necessary changes.

Here's to a BOLD 2024! 🌟

Your past doesn't define you, but your old stories can keep you stuck.

As adults, many of our fears stem from outdated narratives planted in our minds long ago.

For most of my life, my brain tricked me into thinking I wasn't good enough due to my childhood experiences.

But here's the truth: you have the power to rewrite those narratives.

By embracing change and shifting your perspective, you can break free from the limitations of those old stories.

Recognizing that your past doesn't define your present or future opens up a world of possibilities. 💕

Joe De Sena

As we approach the end of the year, it's a perfect moment to pause, take a deep breath, and reflect on all the incredible lessons life has taught us along the way.

Before we dive into that, though, I just want to express my heartfelt gratitude for each and every one of you.

Your unwavering support has been a cornerstone of my growth this year, and for that, I am immensely grateful.

Speaking of growth, 2024 has taught me some valuable lessons, the most important of which is the gift of slowing down.

Can you relate?

I used to be a master of spreading myself too thin, trying to juggle a million things at once and inevitably ending up completely drained and burnt out.

I thought that constantly hustling was the key to success, but boy, was I wrong.

Life had a way of reminding me, not so subtly, that my mental, emotional, and physical well-being should always take priority.

So now, I'm unapologetically learning to prioritize rest, self-care, and finding boundaries that respect my own needs.

And you know what? This doesn't mean I'm giving up or being lazy.

It means I'm giving myself the space to recharge and show up as the best version of myself.
So as we reflect on the lessons of this year, I'd love to hear from you.

What's the biggest lesson you've learned?

As we approach the end of 2023, let's take a moment to reflect on an important lesson: You are the narrator of your life.

No one else can write your story for you. It's you who holds the pen and has the power to create the life you truly desire.

So, as we gear up for the exciting possibilities that 2024 has in store for us, let's get crystal clear on our values.

Let's take a moment to pause and discover what truly matters to us.

Once we have that clear sense of our values, it's time to take action.

Let's consider how we can align our daily actions with what truly matters to us, so that every step we take brings us closer to the life we desire.

I'm curious: What is that one thing you'd like to accomplish in 2024?

Is it finally starting that passion project you've been dreaming of? Or perhaps it's taking that leap of faith in your career, or making a commitment to prioritize your health and well-being?

However big or small your goal may be, know this: You have the power within you to make it happen, one bold move at a time.

It won't always be easy, but with each step you take, you are creating a life that is true to your dreams and desires.

I've been hearing from a lot of high school students lately about how anxious they are as college application deadlines approach.

Trust me, I get it.

The pressure to make the "right" choices for your future can feel overwhelming.

But here's the thing: despite what society may make us believe, there isn't just one predetermined path that leads to success.

Everything happens for a reason. This may sound cliché, but it's true.

The universe has a funny way of working things out, even when it doesn't seem like it in the moment.

So if things don't go exactly as planned in your college application process, trust that there is a greater purpose behind it.

But let's not forget the most important factor in all of this: you. Now is the perfect time to really tap into your own values.

What truly matters to you? This is YOUR life.

It's not about what your parents want or what your friends are doing.

Don't lose sight of your own aspirations as you navigate through this process.

Wishing you all the very best in your college application journey!

Is work keeping you up at night? Are you constantly questioning why you're putting yourself through a job that doesn't align with your values?

If you're feeling this way, it's time to make a change. Staying stuck won't lead to happiness.

Instead, it's time to confront the situation and take action.

We spend so much of our lives at work, and it's essential that our values align with our environment.

Trying to fit into a culture that doesn't match our beliefs is like wearing ill-fitting shoes – uncomfortable and stunting our growth.

Your values deserve to be honored, not compromised.

Growing up in Brazil, my family didn't have much.

We faced daily struggles, and as a child, I often felt overwhelmed by the world around me.

The weight of anxiety was always with me, and I stumbled upon a seemingly harmless coping mechanism - food.

At first, eating became my escape, a way to numb the anxiety. But little did I know, this coping mechanism would soon turn into a battle with obesity.

But here's the thing about life - it challenges you to grow and to change. After years of struggling, I've finally reached a significant milestone - I've lost 50 pounds.

This journey wasn't just about shedding weight; it was about confronting my deepest fears and learning to approach life, rather than avoid it.

I understand what it's like to feel stuck, to believe that you're not strong enough to face your challenges.

I've been right there, in those shoes, feeling completely lost and overwhelmed.

Through my own journey, I discovered powerful skills that not only transformed my life but also ignited a purpose within me.

And that purpose is to equip the world with the tools to turn their anxiety into power.

By making bold moves, I believe we all have the power to live our best lives, regardless of our current circumstances.

If you're feeling overwhelmed or struggling to find your path, please know that you are not alone.

There is hope, and I am here to support you every step of the way.

Hope4Life

Have you ever felt lost in the midst of life's transitions, unsure of which path to take?

It can be like wandering through a maze in the dark, grasping for a sense of purpose and direction.

But what if I told you that there's a powerful guiding light within you that can illuminate your path and lead you toward a life of fulfillment and meaning?

Our values, like hidden treasures, have the potential to transform our lives if only we give them the attention they deserve.

They are the driving force behind our actions, the compass that points us toward our true north.

Yet, all too often, we overlook our values, relegating them to the background noise of our daily lives. We get caught up in the hustle and bustle, chasing external markers of success, and neglecting the intrinsic motivators that truly define who we are.

But here's the secret: when we consciously define and align our decisions with our values, something extraordinary happens.

Suddenly, the fog lifts, and our path becomes crystal clear. We gain an unwavering sense of purpose and direction, allowing us to navigate life's transitions with grace and ease.

When faced with change, whether it's a career shift, a relationship breakup, or a personal reinvention, our values become our guiding stars.

They anchor us and provide a solid foundation as we weather the storms of uncertainty.
With our values as our allies, we become resilient and adaptable.

Have you ever felt like you're constantly fighting an uphill battle in life? That every decision you make feels like a struggle?

I've been there too.

But if you're living a values-driven life, you will enter a state of flow.

When your actions align with your core beliefs and values, things start to fall into place.

Of course, life can still be challenging, but discomfort doesn't have to be a negative force in your life. In fact, if you embrace it and use it as a catalyst for growth, discomfort can be a powerful tool to help you push forward toward your goals.

So, the next time life throws you a curveball, identify your values and use them as a guide to navigate those tough moments.

Mel Robbins Mel Robbins Show

Navigating life's transitions can be a rollercoaster of emotions.

Whether you're starting a new job, moving to a new city, or embarking on a personal journey, change can be really scary.

1️⃣ Change your perspective. Instead of dreading the challenge, look at the transition as a chance to grow and learn about yourself. Be your own best friend and give yourself positive affirmations when you're feeling down. Trust me, you have the strength to overcome anything that comes your way.

2️⃣ Get comfortable with discomfort. Yes, this is easier said than done. But the magic happens when you step outside of your comfort zone. Embrace the unknown and discover new sides of yourself that you never knew existed. It's scary, but it's worth it.

3️⃣ Stay true to yourself. Take some time to reflect on your core values. What matters the most to you? Once you understand what you believe in, let those beliefs guide your actions. This way, you'll find a sense of peace and purpose on your journey.

Ultimately, you can conquer any transition. Believe in yourself, trust the process, and take a leap of faith. You've got this!

Are you holding yourself back from dating because of the fear of rejection?

I get it, putting yourself out there can be daunting. The possibility of rejection can send shivers down your spine and make you question if it's even worth it.

Here's the truth - rejection is inevitable. It's a natural part of life, and yes, it can sting. But if you let that fear paralyze you, you'll never discover the incredible connections that await.

When it comes to dating, it's important to embrace your authentic self and anchor in your values.

Dating isn't just about finding someone to fill a void; it's about finding someone who shares your values.

By staying true to your values, you'll attract a partner who truly appreciates and respects you.

Remember, behind every rejection, there is a lesson waiting to be learned. Every experience, good or bad, brings you closer to finding the person who will truly cherish you. 🫶

Let's set something straight right off the bat: breakups suck.

But listen, it's okay to feel hurt, angry, and confused about how things ended.

It's all part of the healing journey.

I know your brain might be playing tricks, making you think the good times outweighed the bad.

But here's the truth: your brain's protecting you from the pain of letting go.

Deep down, you know something wasn't right. That's why you made the tough call to end the toxic relationship.

Your values mattered, and your well-being couldn't be compromised.

It's rough, I know, but it's time to face reality.

Sometimes, facing reality means acknowledging that the future is uncertain.

It means boldly stepping into the unknown and leaving behind what's comfortable.
And yes, that can be scary.

But remember: you are worthy of a love that honors and respects your true self.

You've got this.

Feeling a bit stuck in life lately? Trust me, we've all been there.

Life has a funny way of throwing challenges our way and making us feel like we're trapped in a never-ending cycle.

But let me remind you- there's always one bold move that you can make towards the life of your dreams.

It may seem scary at first, but taking that leap of faith is actually one of the best things you can do for yourself.

When you step outside of your comfort zone, amazing things start to happen.

You discover strengths you didn't know you had, you meet incredible people who inspire and support you, and you start to see a change in how you feel both physically and emotionally.

And that empowering feeling of making progress toward your dreams?

It motivates you to keep pushing forward, even when things get tough.

It reminds you of your strength and resilience.

What's one bold move you can make right now to move closer to your goals?

Ever felt like life was happening to you instead of you steering your own destiny?

Here's a truth bomb: You are the narrator of your own story! You have the power to create your reality.

So if you've been waiting for a sign to take charge, this is it.
Here's a secret to empower you on this journey: Change how you perceive pain. Pain now is knowledge later, as Sawyer Hartman said.

Pain can be tough. It knocks us down, challenges us, and leaves us feeling broken.

But what if we saw pain as a teacher, a guide on our path to growth? Think of it as an opportunity to learn, gain insights, and become stronger.

Transforming pain into knowledge isn't easy, but it's worth it. It requires embracing discomfort, confronting fears, and facing our shadows.

It's about rewriting the narrative that pain is a setback and seeing it as a stepping stone towards a better version of ourselves.

Let's rewrite our stories and reclaim our power. It won't always be smooth sailing, but it's in our struggles that we find our greatest strengths.

The truth about psychologists? We don't have it all figured out.

Recently, I experienced a devastating loss when my father-in-law passed away.

And let me tell you, the grief and avoidance I've been feeling are overwhelming at times.

If you're struggling right now, I want you to know that you're not alone.

It's so easy to believe that all psychologists have the perfect answers and can effortlessly navigate through life's trials.

But the reality is, we're human too, and we have our own share of struggles.

What keeps me going is the realization that I am equipped with the skills and knowledge that I teach my clients.

I strive to apply them every day, including during these difficult times.

Each small step is a testament to your strength and determination.

If you're feeling stuck, remember that one bold move at a time can make a world of difference.

Have you ever experienced that overwhelming feeling of being frozen in the face of anxiety, like a deer caught in headlights?

We all encounter moments where life's challenges seem to paralyze us.

But here's something to consider: the true magic happens when we take that bold first step.

It starts with a simple pause—a moment to collect ourselves, breathe, and contemplate our next move.

In this pause, we discover the space we need to breathe, reevaluate, and strategize our response.

By mastering this pause, seizing the chance to gather our strength, we equip ourselves with a powerful tool to approach life's obstacles with purpose and clarity.

Studying for an exam can be a real rollercoaster of emotions, especially when you've experienced failure before.

That little voice in your head starts whispering some pretty mean things, doesn't it? "You're a failure." "You're never going to pass this exam."

I've definitely been there!

In fact, I remember the time I failed my licensing exam by just one point. It felt like my brain was stuck telling me that I would be a failure forever.

But here's the thing: thoughts are not facts!

Imagine if you spoke to yourself as if you were your own best friend. What would they say?

I bet they'd tell you things like, "You've got this." "You've put the work in, you are going to do great!"

By shifting our perspective and offering ourselves the same support we would give others, we can start to see things in a clearer light.

So, if you've got a major exam or test coming up, remember to be your own best friend. Remind yourself of your dedication and the effort you've poured into your studies.

Tell yourself, "You've got this!" Because you absolutely do. 💓

👉Do you have a burning question that you'd like me to answer? Send me a message to my Instagram DMs.

I'll be answering one of your questions every week in my new series, 'Transform With Dr. Luana.'

Together, we'll turn anxiety into power and build a bold world!

This is why I do what I do.

There's something incredibly powerful about hearing your stories, your triumphs, and your journey to overcoming psychological avoidance.

Your transformations not only touch my heart, but also ignite a fire within me to keep pushing forward on this mission.

Every day, I'm driven by your inspiring experiences, knowing that by teaching you how to unleash the strength that already resides within you, I'm helping you live the bold life you truly deserve.

I firmly believe that we all have the power to break free from the chains of avoidance and unlock our fullest potential.

It's not always easy, and I've seen firsthand the struggles many of us face.

But I also know that deep within each and every one of us lies a infinite source of strength and resilience.

Real friends, the ones who have your back no matter what, are like rare gems that sparkle in the depths of your heart.

They're the ones who aren't afraid to keep it real with you, even when it gets a little tough.

They understand that sugarcoating things won't lead to growth or progress.

But you know what? The most beautiful part about these true friends is that they inspire you to be bold.

They'll push you to step out of your comfort zone, challenge your limiting beliefs, and encourage you to dream bigger.

Tag a friend and let them know how grateful you are to have them in your life.

What matters most to you? Take a second and truly reflect on it.

It could be a passionate career, a fulfilling relationship, personal growth, or making a difference in the world.

Now, here's the truth: no matter what your dream is, there's always one bold move you can take to bring it closer to reality.

Being bold isn't about being completely fearless; rather, it's about embracing the discomfort that comes with growth and taking action toward the life you've always dreamed of.

It may not be easy, but remember, the most remarkable journeys are often the ones that push us beyond our comfort zones.

What is one bold move you can take today?

Are your thoughts a reliable source of truth, or are they subject to bias and distortion?

The truth is, our minds can be a tricky place to navigate.

We often find ourselves stuck in negative patterns of thinking that leave us feeling drained, anxious, and hopeless.

But what if I told you that you have the power to rewire your brain and shift your thoughts to a more positive and uplifting place?

It's not easy, and it won't happen overnight, but it starts with questioning the validity of our thoughts and choosing to see the world through a different lens.

We may not believe it at first, but with time, practice, and patience, we can transform our lives from the inside out. Let's take the first step towards a brighter future together. Mel Robbins Mel Robbins Show

It warms my heart to see so many of you reaching out to me with your questions about anxiety and living your best, boldest life.

With that being said, I'm beyond excited to introduce 'Transform with Dr. Luana', my brand new series!

In this series, I'll be answering your questions and sharing powerful insights to help you create the life you've always dreamed of.

To submit your questions, simply send me a voice memo on Instagram and each week, I'll choose a few to answer. I cannot express just how thrilled I am to connect with each and every one of you.

Together, we'll conquer anxiety, embrace our inner strength, and unlock our full potential.