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The Upward Spiral
- Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
- Narrated by: David deVries
- Length: 5 hrs and 34 mins
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Publisher's summary
Depression can feel like a downward spiral, pulling you down into a vortex of sadness, fatigue, and apathy. Based in the latest research in neuroscience, this audiobook offers dozens of little things you can do every day to rewire your brain and create an upward spiral toward a happier, healthier life.
Depression doesn't happen all at once. It starts gradually and builds momentum over time. If you go through a difficult experience, you may stop taking care of yourself. You may stop exercising and eating healthy, which will end up making you feel even worse as time goes on. You are caught in a downward spiral, but you may feel too tired, too overwhelmed, and too scared to try to pull yourself back up. The good news is that just one small step can be a step in the right direction.
In The Upward Spiral, neuroscientist Alex Korb demystifies the neurological processes in the brain that cause depression and offers effective ways to get better--one little step at a time. In the book, you'll discover that there isn't "one big solution" that will solve your depression. Instead, there are dozens of small, practical things you can do to alleviate your symptoms and start healing. Some are as simple as relaxing certain muscles to reduce feelings of anxiety while others involve making small efforts toward more positive social interactions. Small steps in the right direction can have profound effects--giving you the power literally to "reshape" your brain.
Like most people, you probably didn't wake up one day and find yourself completely depressed. Instead, it probably happened over time, as a series of reactions to difficult situations and negative thinking. But if you are ready to reverse the trajectory of your depression and find lasting happiness, this audiobook will show you how.
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Mindfulness—the art of paying attention with openness and curiosity to the present moment—has attracted ever-growing interest and tens of thousands of practitioners. This uniquely accessible guide provides a scientific explanation for how mindfulness positively and powerfully affects the brain and body, as well as practical guidance.
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Decent information but very boring
- By Dan on 10-20-15
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Say Good Night to Insomnia
- The Six-Week, Drug-Free Program Developed at Harvard Medical School
- By: Gregg D. Jacobs PhD, Herbert Benson
- Narrated by: Timothy Andrés Pabon
- Length: 7 hrs and 46 mins
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For nearly 20 years, sleep-deprived Americans have found natural, drug-free relief from insomnia with the help of Dr. Gregg D. Jacobs' Say Good Night to Insomnia. In this updated edition, Jacobs surveys the limitations and dangers of the new generation of sleeping pills, dispels misleading and confusing claims about sleep and health, and shares cutting-edge research on insomnia that proves his approach is more effective than sleeping pills.
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Why no template sleep diaries?
- By Ning Zhu on 06-06-19
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The Leading Brain
- Powerful Science-Based Strategies for Achieving Peak Performance
- By: Friederike Fabritius, Hans W. Hagemann
- Narrated by: Karen Saltus
- Length: 8 hrs and 15 mins
- Unabridged
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There's a revolution taking place that most businesses are still unaware of. The understanding of how our brains work has radically shifted, exploding long-held myths about our everyday cognitive performance and fundamentally changing the way we engage and succeed in the workplace. Combining their expertise in both neuropsychology and management consulting, neuropsychologist Friederike Fabritius and leadership expert Dr. Hans W. Hagemann present simple yet powerful strategies.
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Understand your brain for a better life!
- By Khalid Sul on 02-23-18
By: Friederike Fabritius, and others
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A User's Guide to the Brain
- Perception, Attention, and the Four Theaters of the Brain
- By: John J. Ratey
- Narrated by: Eric Martin
- Length: 16 hrs and 38 mins
- Unabridged
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John Ratey, best-selling author and clinical professor of psychiatry at Harvard Medical School, lucidly explains the human brain's workings, and paves the way for a better understanding of how the brain affects who we are. Ratey provides insight into the basic structure and chemistry of the brain, and demonstrates how its systems shape our perceptions, emotions, and behavior. By giving us a greater understanding of how the brain responds to the guidance of its user, he provides us with knowledge that can enable us to improve our lives.
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Great book, mediocre narration
- By Dr. B on 09-25-18
By: John J. Ratey
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Brain Rules for Aging Well
- 10 Principles for Staying Vital, Happy, and Sharp
- By: John Medina
- Narrated by: John Medina
- Length: 8 hrs and 38 mins
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How come I can never find my keys? Why don't I sleep as well as I used to? Why do my friends keep repeating the same stories? What can I do to keep my brain sharp? Scientists know. Brain Rules for Aging Well, by developmental molecular biologist Dr. John Medina, gives you the facts - and the prescription to age well - in his signature engaging style. With so many discoveries over the years, science is literally changing our minds about the optimal care and feeding of the brain. All of it is captivating. A great deal of it is unexpected.
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Scientific and practical
- By symya08 on 04-29-18
By: John Medina
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Transcendence
- Healing and Transformation Through Transcendental Meditation
- By: Norman E. Rosenthal
- Narrated by: Gildart Jackson
- Length: 8 hrs and 4 mins
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Norman E. Rosenthal, M.D., a 20-year researcher at the National Institute of Mental Health and the celebrated psychiatrist who pioneered the study and treatment of Season Affective Disorder (SAD), brings us the most important work on Transcendental Meditation since the Maharishi Mahesh Yogi's Science of Being and Art of Living - and one of our generation's most significant books on achieving greater physical and mental health and wellness.
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Inspirational yet "Informercional"
- By James on 05-24-13
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The Expectation Effect
- How Your Mindset Can Change Your World
- By: David Robson
- Narrated by: John Sackville
- Length: 8 hrs and 45 mins
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Melding neuroscience with narrative, science journalist David Robson takes lstenersi on a deep dive into the many life zones the expectation effect permeates. We see how people who believe stress is beneficial become more creative when placed under strain. We see how associating aging with wisdom can add seven plus years to your life. People say seeing is believing but, over and over, Robson proves that the converse is truer: Believing is seeing.
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Every leader and teacher must read!
- By Myron Golden on 09-18-22
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The Molecule of More
- How a Single Chemical in Your Brain Drives Love, Sex, and Creativity - And Will Determine the Fate of the Human Race
- By: Daniel Z. Lieberman MD, Michael E. Long
- Narrated by: Tom Parks
- Length: 8 hrs and 13 mins
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In The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity—and will Determine the Fate of the Human Race, George Washington University professor and psychiatrist Daniel Z. Lieberman, MD, and Georgetown University lecturer Michael E. Long present a potentially life-changing proposal: Much of human life has an unconsidered component that explains an array of behaviors previously thought to be unrelated, including why winners cheat, why geniuses often suffer with mental illness, why nearly all diets fail, and more.
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Did you know conservatives have more orgasms?
- By Josh on 10-21-20
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The Depths
- The Evolutionary Origins of the Depression Epidemic
- By: Jonathan Rottenberg
- Narrated by: Walter Dixon
- Length: 4 hrs and 27 mins
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Nearly every depressed person is assured by doctors, well-meaning friends and family, the media, and ubiquitous advertisements that the underlying problem is a chemical imbalance. Such a simple defect should be fixable, yet despite all of the resources that have been devoted to finding a pharmacological solution, depression remains stubbornly widespread. Why are we losing this fight?
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Great read for understanding
- By Adam on 02-04-15
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Your Brain at Work
- Strategies for Overcoming Distraction, Regaining Focus, and Working Smarter All Day Long
- By: David Rock
- Narrated by: Bob Walter
- Length: 9 hrs and 42 mins
- Unabridged
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In this book, we travel inside Emily's and Paul's brains as they attempt to sort the vast quantities of information they're presented with, figure out how to prioritize it, organize it, and act on it. Fortunately for Emily and Paul, they're in good hands: David Rock knows how the brain works - and more specifically, how it works in a work setting. Rock shows how it's possible for Emily and Paul, and thus the listener, not only to survive in today's overwhelming work environment but succeed in it - and still feel energized and accomplished at the end of the day.
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Interesting Insights into the Brain
- By Tom Johnson on 11-28-12
By: David Rock
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Game Changers
- What Leaders, Innovators, and Mavericks Do to Win at Life
- By: Dave Asprey
- Narrated by: Dave Asprey, Rick Adamson
- Length: 11 hrs and 12 mins
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The best-selling author of Head Strong and The Bulletproof Diet answers the question, “How can I kick more ass at life?” by culling the wisdom of world-class thought leaders, maverick scientists, and disruptive entrepreneurs to provide proven techniques for becoming happier, healthier, and smarter.
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Game Changers is game changing
- By Anwar S on 01-05-19
By: Dave Asprey
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Mental illness loves to tell lies. One of those lies is that you really should be able to manage what you're struggling with. Pastor and psychotherapist Ryan Casey Waller says no. Mental health issues are not a symptom of a spiritual failing or insufficient faith; rather, suffering is the very thing our Savior seeks to heal as he leads us toward restoration. And yet, as Waller has experienced personally, the battle can be lonely and discouraging. But it doesn't have to be.
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So insightful, helpful, and comforting!
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With uncommon humanity, candor, wit, and erudition, National Book Award winner Andrew Solomon takes the listener on a journey of incomparable range and resonance into the most pervasive of family secrets. The Noonday Demon examines depression in personal, cultural, and scientific terms. Drawing on his own struggles with the illness and interviews with fellow sufferers, doctors and scientists, policymakers and politicians, drug designers and philosophers, Solomon reveals the subtle complexities and sheer agony of the disease.
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If you want to get depressed....
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What listeners say about The Upward Spiral
Average customer ratingsReviews - Please select the tabs below to change the source of reviews.
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- Sara
- 07-05-15
Practical & Positive
This is a fascinating look at the neuroscience of the brain and depression. It is very accessible and offers small, easy changes that can be implemented to alter the way you feel. I particularly liked the reasoning and science presented to back up and explain the changes the author suggests. This makes these new behaviors understandable and action oriented. Whether you are suffering from depression or just feeling stuck and not as happy and positive as you have in the past--this book and theory offers a way forward. I found the book to be supportive, simple, and engaging.
My only suggestion is that if the science bogs you down--fast forward past those parts and focus on the changes suggested. You can always go back and listen to the science later. It is a quick listen and helpful if you hear it more than once. Also, to me, the narrator starts out speaking overly fast--this improves as the book progresses. Overall, a positive and informative book that is worth the time and filled with sensible advice.
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93 people found this helpful
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- Holly Cechvala
- 11-06-17
Over 20 years depressed
I have struggled with depression on and off for over 20 years. I am also a healthcare worker who loves learning about the body and this book doesn't disappoint! I learned so much about my brain and why I think and feel the way I do. It also gave me a better understanding of my symptoms and how to recognize when I begin to spiral. Reading this book has given me a sense of control over my depression which has helped me feel so much better along with psychotherapy and medication. I have truly created an upward spiral for myself because of this book. I highly recommend it to anyone with depression or anyone wanting to learn about depression and anxiety.
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59 people found this helpful
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- Hodges Fam
- 01-05-17
The Science Behind Stress Management
Anyone who has suffered from depression, anxiety, etc has heard that it helps to "stay positive," smile at someone, help someone else, think of things you are grateful for. This book explains the science behind why those techniques and more really are not just platitudes. They really work if you apply them. Many of us have known that horrible moment when you realize that you are I'm a downward spiral and you feel helpless to pull yourself out of it. This book can help.
The narration was right for the material and the material was presented succinctly.
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41 people found this helpful
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- ou812gregg
- 03-25-16
Good overview.
Lots of good information but nothing new or ground breaking. It's one of those books that reinforces ideas that you may already know and that can be helpful.
The author uses numerous neurological terms and brain area functions. There are terms and certain brain areas that he
repeatedly references that becomes (to me) distracting. Overall this is a bite size, easy to understand book if you ignore the jargon.
I found a Great Courses dvd program at my library titled understanding the brain by Jeanette Norden . It is an amazing wealth of information about the brain in an understandable format.
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31 people found this helpful
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- Belinda
- 06-29-15
Helpful and simple
The methodologies mentioned in the book are very straightforward and useful. The new concept here to me is “spiral”. Many people can have some down time at certain point of life. If you let this continue, some may develop into different stages of depression. You either do nothing and let everything slip into “downward spiral”, or do something and start to trigger a series of positive effects, or “upward spiral”. After listening to the book, the first thing I plan to do is to add some workout routines with group settings.
This book is more about non-surgical and non-medical ways to treat depression. It does mention about medicines and claim that if you cannot benefit from one medicine, you may well benefit from the other. However, it doesn’t describe any side effects from those medicines, and I would suggest sticking to the non-medical ways recommended by this book.
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23 people found this helpful
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- Dani
- 04-13-18
Weird tone and organization
First off let me start by saying that I did get a few tips out of this book that were applicable to my depression. With that out of the way, this book had a lot of repetition, was organized in a confusing manner and didn't always produce the best advice. A lot of things said earlier in the book were then contradiced later. The tone was pretty bad in my honest opinion. It oscillated between overly complicated medical jargon to overly simple methods of actually helping your depression. Still worth a read, but doesn't get my recommendation if you don't already own it.
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16 people found this helpful
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- P M CODY
- 07-05-15
Excellent blend of theoretical explanation and practical suggestions!
Alex Korb offers very practical ideas for small steps that people can take, to have a profound effect on their mood and wellbeing, along with all the neuroscientific background to explain how these small steps lead to such great change. An excellent book, highly recommended!
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- Lucas Liw
- 10-18-15
Information Overload and Uninspiring
Would you try another book from Alex Korb and/or David deVries?
No
Would you ever listen to anything by Alex Korb again?
Never say never, but this is not the book for me, maybe it's because I don't have depression; but after listening to this book, I felt a bit depressed.
What aspect of David deVries’s performance would you have changed?
I felt like the audiobook was playing at 1.5x speed when in fact it was normal speed. Maybe it was the way the book was written.
Was The Upward Spiral worth the listening time?
No. I feel like this audiobook is a bit "dated". After listening to profound works from Brene Brown and Kelly McGonigal, I had expected "Upward Spiral" to be similarly inspiring, given that the title seemed to set-out to do just that. However, what I got was something like a 101 to dealing with depression.
Any additional comments?
As a "normal" person who is occasionally depressed, but does not suffer from chronic depression, I find it hard to conceive of spending time listening to this book if I "AM" depressed. I think this book could have benefited from a more modest title, i.e. "Introduction to Neuroscience of Depression".
Buyers beware, this is a book on the introduction on the neurosciences of depression; if you are looking for something nuanced, inspiring or ground breaking, I recommend that you check out something else.
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Best Depression Book I Have Read.
What did you love best about The Upward Spiral?
The well thought out explanations and specific behavioral recommendations. Very, very useful.
Who was your favorite character and why?
The narrator. Mercy but he is clear and has an interesting rhythm. Very upbeat. An excellent choice for this material.
Which scene was your favorite?
There are no scenes per se. I did like the discussion about the brain, its various components. Very clear and interesting.
Did you have an extreme reaction to this book? Did it make you laugh or cry?
Made me appreciate crystal clear explanations of sometimes abstruse material.
Any additional comments?
If you suffer from depression you Must listen and read this book.
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- biogenex
- 05-01-15
Great book
Quite a help though sometimes tend to trivialize hard matters. Well spoken and in good pace for listeners seeking out soul pain release.
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10 people found this helpful