Bold Move: A 3-Step Plan to Transform Anxiety into Power

by Luana Marques

"If you’re timid when you should be tough and resigned when you should be resolute, this book is the antidote. Drawing on her own life story along with a stack of research, Dr. Luana Marques will help you break free from limiting patterns and create a life of meaning and purpose.” — Daniel H. Pink, #1 New York Times bestseller author of  Drive, When,  and  The Power of Regret Turn your anxiety into strength with Harvard-based psychotherapist Dr. Luana Marques’ 3-step method to living boldly—her clinically-proven approach inspires her clients from CEOs to at-risk teens and echoes lessons learned growing up in challenging circumstances in Brazil. Bold Move  is Harvard-based psychotherapist Dr. Luana Marques’ unique, tried and tested method to get you out of your rut and give you the courage to create a more confident and meaningful life. Dr. Luana pinpoints the anxiety at the root of avoidance and shows you how to overcome it and achieve your goals. Dr. Luana understands anxiety. After decades of research, teaching, and clinical practice, she realized that the coping techniques she learned from her mother and grandmother while growing up in challenging circumstances in Brazil mimicked science-based CBT therapy. Now, she has synthesized that knowledge, developing a 3-step path that works for everyone—from teens in crisis to executives experiencing burnout. Bold Move  includes concrete examples and exercises backed by the most recent clinical and scientific research. Dr. Luana’s 3-step ·        Helps you recognize thinking patterns that leave you feeling tense, anxious, and worried ·        Outlines the many forms that avoidance can take ·        Explains the importance of being your own “thought lawyer” ·         Shows you why “just do it” doesn’t get it done. ·        Strategizes how you can build on your values to establish boundaries and make room for your dreams A blend of  Unwinding Anxiety ,  Don’t Believe Everything You Think , and  Do Hard Things,   Bold Move  is a groundbreaking, transformative program that works for everyone. This book will be invaluable for people looking to jumpstart their dreams and for clinicians working with a diverse client community.

Genres: Self Help, Nonfiction, Psychology, Personal Development, Mental Health, Science, Personal Growth

304 pages, Kindle Edition

Published May 23, 2023

Reviews

[Corrica · Rating 4 out of 5]

An easily digestible and attainable read on anxiety. This is a great starting point for someone who has only just realized they struggle with anxiety. This book has helpful tools even if you don't think you have diagnosable anxiety and just struggle with stress or occasional anxiety.

Thank you to Net Galley and the Author for providing me with an advance copy of this book.

[eyes.2c · Rating 4 out of 5]

An easily read basic book on anxiety. Anxiety 101 to be sure. Great starting point on the topic. Nicely presented and easily accessed.
A comprehensive guide to expert research and opinions in the Notes at the end gives us a clue to the wide spread knowledge Dr. Marques brings to her book.
I found it helpful.

A HarperOne ARC via NetGalley.
Many thanks to the author and publisher.

[Grant]

I encountered Marques through 10% Happier, and I was hopeful her book would feel similarly lively and conversational. Marques is likeable, grounded, and very transparent in discussing her own challenges in a way that many mental health professionals are not, but ultimately, I think a reader's mileage will depend a lot on their familiarity with the concepts.

I didn't find that there was a whole lot new in the book per se. There were a few tidbits and takeaways that stuck out to me, but a lot of the book is about ACT and tried-and-true CBT. If one is already familiar with these concepts, or if they don't resonate with the reader as tools, it may feel a bit repetitive or underwhelming. ACT in particular has never really jived with me, and although the book does suggest a few ways to approach it that I may find helpful, it still ultimately leans hard on the "my kids!" value that won't really work for everyone. However, readers who are new to CBT, DBT, and ACT will probably find the book to be a well-rounded introduction to using these approaches in a fairly straightforward way.

Marques isn't always the most smooth audiobook narrator, but she brings a lot of authenticity and earnestness to the text.

[Maria · Rating 3 out of 5]

Some helpful excursions on psychological avoidance.

The later parts were more annoying to me. Oversimplified, unnuanced, unambiguous.

((Often Weirdly unnuanced in its use of the word emotions. The author keeps problematizing „emotion driven behavior“ and „acting based on emotion“ when she is talking about fear, stress and anxiety based (unhelpfully automatized) behavior patterns, as if those were the only emotions and as if they and all our other emotions didn’t interact in more ambiguous ways and weren’t essential in making decisions and finding more helpful behaviors.))

[Shalana · Rating 5 out of 5]

Shift, approach, align: tips and tricks for living a bold life.

[Laina Johnston]

After 10%, I was no longer interested.

[Thiago · Rating 5 out of 5]

Me encanto, siempre agradeceré la cantidad de enseñanzas que he aprendido de la autora, tanto en su curso "Harvard University: Building Personal Resilience: Managing Anxiety and Mental Health" como en este libro.

Si hablamos un poco del contenido siento que a pesar de no tener la misma cantidad de herramientas (si las aglutinamos al final serían como 4 en total ) que en el curso que anteriormente mencioné siento que han tenido un impacto mucho más grande todavía, no sé si será por el formato de libro pero con cada una de las "reflexiones" en dónde hacíamos actividades siento que realmente las pude aplicar y si tuvieron un impacto aún más grande, me hicieron poder volver a estudiar, pude volver a entender cuál es el camino en mi vida, mis valores, que me gusta crear, me gusta respetarme a mí mismo, me gusta el presente y siento que me dio el paso que necesitaba para que ahora haya empezado un tratamiento de TCC y seguir construyendo un mejor camino en mi vida.

Pude:
1) saber que hacer en una situación de estrés, por ejemplo: estoy armando un sitio web como proyecto, me invaden los pensamientos negativos (ej. "No valgo", "a nadie le importo" etc.), ahora saco mi cuaderno y cambio mi perspectiva para no seguir estancado.
2) Dormirme temprano, fue muy difícil luchar contra mi emoción de ir a buscar mi teléfono inmediatamente cuando me voy a dormir. (Ahora con lo que lidio a veces es despertarme temprano ajajak, pero sé que en algún momento lo voy a lograr)
3) Pude encontrar mis valores personales y aprendí a ver qué soy creativo y que no estaba estaba creando nada y eso me hacía infeliz, que el respeto propio a mi mismo me es importante y no lo estaba practicando.

Obvio todas estas habilidades las digo practicando, no soy perfecto y siempre voy cambiando mis estrategias, pero, estoy seguro que cualquiera que está dispuesto a esforzarse para mejorar mentalmente y leer este libro con paciencia este mismo le va a ayudar mucho, más que cualquier vídeo de YouTube en dónde te hablan de que lo único que tenes que hacer es pensar en positivo, comer sano y hacer ejercicio(cosas que recontra respeto y no le sacan mérito) siento que este libro te da las verdaderas estrategia para lograrlo.

[Sara Landricombe · Rating 4 out of 5]

I would like to take this opportunity to thank NetGalley for the opportunity to read this book before its publication date. Bold Move: A 3-Step Plan to Transform Anxiety into Power by Luana Marques is an empowering guide that offers practical tools for managing anxiety and building confidence. Grounded in both psychology and real-world application, Marques provides a framework that is as approachable as it is transformative.

A Science-Backed Approach
Dr. Marques draws on her expertise as a clinical psychologist to create a clear and actionable plan for readers struggling with anxiety or self-doubt. The three-step framework—detect, disrupt, and reframe—is easy to understand and backed by research, making it accessible for individuals at any stage of their journey.

Practical and Relatable Advice
What sets Bold Move apart is Marques’s ability to translate complex psychological concepts into practical strategies. Her writing is relatable and encouraging, peppered with real-life examples that help readers see how they can apply her advice to their own lives. The exercises and tips are straightforward, making the book a hands-on guide for anyone ready to take control of their mental health.

A Focus on Empowerment
Rather than framing anxiety as something to eliminate, Marques encourages readers to view it as an opportunity for growth. This empowering perspective is woven throughout the book, fostering a sense of hope and resilience. By shifting the focus from avoidance to action, Bold Move helps readers channel their energy into meaningful change.

Warm and Accessible Tone
Marques writes with warmth and empathy, making readers feel supported as they tackle challenging emotions. Her conversational style creates a sense of connection, as if she’s speaking directly to the reader. This tone, combined with her expertise, makes the book both informative and engaging.

Final Thoughts
Bold Move is a powerful resource for anyone looking to transform anxiety into a source of strength and confidence. Dr. Luana Marques offers a roadmap to overcoming self-imposed limitations and embracing personal growth, making this book an invaluable addition to the self-help genre.

[Georgina · Rating 4 out of 5]

I really appreciated the insights this book afforded me about the different flavors of psychological avoidance and how avoidance may be impacting your life and making it so you don’t live according to your deepest held values. I also really loved hearing Dr Marques’s personal story and a couple examples from her patients. Now to figure out ways to do the many exercises she introduces in the book!

[Penny Pieper · Rating 4 out of 5]

Excellent read and added a lot of value to my life. Definitely not a cure all for anxiety but it does cover in great detail anxiety related to avoidance. The more I read, the more I could relate and learn some skills to implement into my own life. A little wordy at times. Sometimes I felt like things were being examined in fifteen different ways but it did help me to fully understand and cement the ideas in my head.

[Kris · Rating 5 out of 5]

Great book from a fantastic presenter

I participated in a virtual conference where Dr Luana Marques spoke and her insights inspired me. This book helped me to understand that stress happens when your actions are not aligned with your values or when values collide with each other. Developing a plan for your values allows you to move forward boldly and exceed your personal goals.
Worth a read (and Google for her presentations)

[Gail Jurczyk · Rating 3 out of 5]

(Rating based on Audible version) There are journaling exercises that I think would help to personalize the content and yield the insights the book intends, only possible when pondering the written word, pen and paper or keyboard and screen at hand, instead of listening on the go. The ever-present references to her son felt sometimes like the friend who brings her 5 year old with her to your girls’ night out because he’s so adorably precocious.

[Rachel Pollock · Rating 4 out of 5]

Really more of a 3.5* read. This is one of the current self-help-literally/memoir hybrids that have become hot sellers. Great advice, relatable personal anecdotes, nothing new or earthshaking. Or at least that was my reading, someone who more closely identifies with the specific experiences the author relates (Brazilian-American, mother of a young child, etc) might really love it.

[Stephanie · Rating 5 out of 5]

A look at how to use our values to guide our decisions and shape our lives. I appreciate the use of examples and storytelling to get her point across and think it's a very effective book to inspire anyone with stress/anxiety about their work life or personal life to put their values into action.

[Carol Palmer · Rating 3 out of 5]

Because of Mel Robbins

I checked out this book because I heard the author interviewed on the Mel Robbins’ podcast. I ended up skimming most of the book. I personally did not get much from this book, but maybe you will.

[Sarah · Rating 4 out of 5]

I enjoyed this and found it easy to read- good anecdotes and stories of clients she has had and overall I found it helpful.

[Julie Simons · Rating 3 out of 5]

I thought this offered good basic info on CBT with sprinkles on DBT & ACT. Practical with personal anecdotes. I especially liked the spin on reactive avoidance.

[Lingesh AJ · Rating 5 out of 5]

Great book. It showed ways to improve our mental health.

[Janiela Cid · Rating 5 out of 5]

Una maravilla.

[Karen · Rating 5 out of 5]

The information provided is just what I need at this moment to head back towards my "why". Not earth shattering, but she distilled it to a good outline for action.

[Grace Lemire · Rating 2 out of 5]

2 ⭐️ listened to the audiobook and felt like the flow of the reading was hard to follow.

[DD · Rating 4 out of 5]

Picked this up for work purposes but it’s got good tools for all facets of life really.

[Alora · Rating 3 out of 5]

Sometimes u just need a self help book cause u can’t find anything else. CBT cures all is what the kids are telling me. I hate The Alchemist. Not avoiding shit does help anxiety, who knew.

[Kseniya Kosmina · Rating 3 out of 5]

some useful techniques. wish this was a bit more specific, less examples and elaboration on those examples, and more concrete stategies and steps

[Taff Lavv · Rating 3 out of 5]

It is a great read for someone who is just starting to learn about anxiety. However I still learned a thing or two. At times it was very repetitive, although I loved the conclusion in the end.

[Rachel · Rating 5 out of 5]

This book was incredible! I really appreciated her humor, personal stories, and all of the science-backed information and advice. Highly recommend - don't shit around the bush!!

[Sergio Fernández · Rating 4 out of 5]

He aprendido sobre los tipos de evitación psicológica, y la clave de las verdades fundamentales para entender las reacciones de las personas.

[Lynn · Rating 5 out of 5]

A Primer On Avoidance

What a clear explanation of the role avoidance plays in our lives, what to do about it and why we must lean in to the lessons it is revealing.

[Denise Morse · Rating 3 out of 5]

Bold Move is a practical self help book that explains thoughts, behaviors and feelings in a easy to read way. I enjoyed the book as a good companion to my therapy journey. I liked the patient stories and thought that those were the most helpful as well as her personal experiences. Some of the stuff directly related to core beliefs that I am currently working through so it was particularly resonant.