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The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, by Alex Korb PhD
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Depression can feel like a downward spiral, pulling you into a vortex of sadness, fatigue, and apathy. In The Upward Spiral, neuroscientist Alex Korb demystifies the intricate brain processes that cause depression and offers a practical and effective approach to getting better. Based on the latest research in neuroscience, this book provides dozens of straightforward tips you can do every day to rewire your brain and create an upward spiral towards a happier, healthier life.
Whether you suffer from depression or just want a better understanding of the brain, this book offers an engaging and informative look at the neuroscience behind our emotions, thoughts, and actions. The truth is that there isn’t one big solution to depression, but there are numerous simple steps you can take to alter brain activity and chemistry. Some are as easy as relaxing certain muscles to reduce anxiety, or getting more sunlight to improve your mood. Small steps in the right direction can have profound effects—giving you the power to become your best self as you literally reshape your brain, one small change at a time.
- Sales Rank: #11347 in Books
- Brand: Korb, Alex, Ph.D./ Siegel, Daniel J., M.D. (FRW)
- Published on: 2015-03-01
- Original language: English
- Number of items: 1
- Dimensions: 8.82" h x .49" w x 7.21" l, .0 pounds
- Binding: Paperback
- 240 pages
Review
“Alex Korb’s The Upward Spiral is a masterful account of the neuroscience behind depression, as well as of concrete steps that will lead to an ‘upward spiral’ out of depression. Korb explains neuroscience in a clear and accessible way, and shows how various brain malfunctions lead to different symptoms of depression. … Throughout the [book], Korb circles back to some of his own experiences, making his account all the more powerful and real. This book is a must-read for those who struggle with depression and want some guidance on how to understand and manage it—as well as for therapists who want to learn more about the neuroscience of depression and its treatment.”
—Elyn Saks, Orrin B. Evans Professor of law, psychology, psychiatry, and the behavioral sciences at the University of Southern California Gould School of Law, and author of The Center Cannot Hold
“Alex Korb's The Upward Spiral is a clear and engaging explanation of the neuroscience behind depression. Korb sheds light on this mysterious and often misunderstood disorder, and, in the process, enlightens the reader about the basics of the brain and how it shapes—and is shaped by—our moods, motivations, decisions, and actions.”
—Anson Dorrance, head coach of the UNC-Chapel Hill Women's Soccer team and coauthor of The Vision of a Champion
“The Upward Spiral presents an engaging, accessible, and informative synthesis of the current thinking on depression and its treatment. A cohesive neuroscience perspective is skillfully interwoven with a practical guide to strategies that can both attenuate pathological negative moods, as well as enhance emotional well-being across the clinical spectrum.”
—Helen S. Mayberg, professor of psychiatry in neurology and radiology, and Dorothy C. Fuqua Chair in psychiatric neuroimaging and therapeutics at Emory University School of Medicine
About the Author
Alex Korb, PhD, is a neuroscientist who has studied the brain for over fifteen years, starting with an undergraduate degree in neuroscience from Brown University. He received his PhD in neuroscience from the University of California, Los Angeles, where he wrote his dissertation and numerous scientific articles on depression. He is currently a postdoctoral neuroscience researcher at UCLA in the department of psychiatry. Outside of the lab, he is a scientific consultant for the biotech and pharmaceutical industry, and is head coach of the UCLA Women’s Ultimate Frisbee team. He has a wealth of experience in yoga and mindfulness, physical fitness, and even stand-up comedy.
Foreword writer Daniel J. Siegel, MD, is executive director of the Mindsight Institute and associate clinical professor of psychiatry at the University of California, Los Angeles School of Medicine. He is author of The Developing Mind, The Mindful Brain, and other books, and founding editor of the Norton Series on Interpersonal Neurobiology.
Most helpful customer reviews
212 of 218 people found the following review helpful.
For the discerning depressive
By everyone's a critic
I don't want to make any unscientific claims here, but I've found that a lot of the people I know who are depressed are also pretty smart. Which means that self-help books by celebrity rehab graduates and costumed spiritual gurus aren't going to be of any help. Another unscientific conjecture: in my experience, depressives tend to have finely tuned aesthetic sensibilities, which means reading clunky technical literature is a daunting challenge, particularly through the fog of one's symptoms.
The Upward Spiral stands out from the pack for three significant reasons:
1. It's based in evidence.
This book isn't made up of snake oil panaceas, or Hallmark platitudes, or overblown pep-talk rhetoric. It's built on a foundation of clinical trials and observations of the brain, as up-to-date with contemporary neuroscience as possible.
2. It reads well.
The problem with writing based on scientific evidence often ends up being that the prose is dry and boring, or patronizingly dumbed-down, or frustratingly abstract. Korb is no Adam Phillips, but he writes about the structure and function of the brain more clearly than anyone else I've read in the past, frequently deploying effective analogies to familiar objects and ideas.
3. It includes advice.
Another problem with some science-based texts is that knowing what synapses fire at what time doesn't really help you figure out what to do outside your skull. Korb gives a suggestion on practically every page.
This book isn't going to cure you. It addresses a specific aspect of depression: the way symptoms reinforce themselves and inspire new ones, resulting in the downward spiral that drags you down to your deepest depths. The optimistic implication of the title is that just like a small trigger can drag you down, an effective intervention can start enough momentum to carry you up.
I'm of the belief that if you're depressed, you probably have to figure out how and why it started, and determine what specific patterns of thought originated as a result. That means seeing a therapist or analyst, possibly for a long time. But in the meantime, you have to get yourself out of bed every day, and this book gives you some idea how. To my knowledge, it's the best of its kind.
172 of 183 people found the following review helpful.
The proof is in the eating of the pudding
By Kevin Stokes
I've never written a review on Amazon before. It never really mattered to me. This book compelled me to pop my cherry. Ever since my father passed away 5 years ago via an unexpected heart attack, I've been duking it out with severe depression and anxiety. I was on a downward spiral before then, but I went much deeper into the abyss. Up until I read this book this past Friday, I suffered atleast one panic attack a day. Chances are if you're here, you know what I'm talking about, for the uninitiated, it literally feels like you're drowning under a tidal wave. I wouldn't recommend it..but I do recommend The Upward Spiral by Alex Korb because since that day I haven't suffered one. Don't get me wrong, the waves are still there, but more calm, less electric. There is no miracle cure, but with this book I know I'm on my way, and that is not an ordinary utterance from me. I don't want it to sound like I drank the koolaid, or ate some sort of special pudding, this book requires no leap of faith, it requires experimentation and pragmatism. Please, if any of this makes sense to you, check it out. No one deserves to feel that way (with very few exceptions), and take it from me, a downward spiral is just an upward spiral waiting to happen. Lots of love.
52 of 56 people found the following review helpful.
This is the best no-nonsense, no BS book on depression I've ever ...
By Deborah L. Hampton
This is the best no-nonsense, no BS book on depression I've ever read. Alex explains everything in a science-based but easily understandable way that anyone can understand without having to be a neuroscientist. I also appreciates that he emphasized neither the "victim of biology/circumstance" nor the Pollyanna "just think positive thoughts" approach to depression. A depressed brain is just a brain with certain patterns that can be changed. Alex provides a firm scientific foundation for how a person can begin the process of changing the depressed patterns of their brain. The book empowers the individual to take control of their mind and brain. I'm a brain blogger and got many good blogs out of this book. Thank you, Alex!
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