The Upward Spiral

Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

By: Alex Korb PhD.

Narrated by: David deVries

Length: 5 hrs and 34 mins

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.

©2015 Alex Korb (P)2015 Brilliance Audio, all rights reserved

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.

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.

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.

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.

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.

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.

science made simple

recommended by my counselor and found it very informative. working on putting the principles to work.

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!

Way too technical

Not sure if the goal was for this book to be on the science and physiology of depression, but it’s way too technical if you’re just wanting to learn about it and how to handle it in a constructive way. Awesome science though!

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.

Excellent science, average advice

I found the first couple of chapters really interesting with regards to the neurological science and explanations of the chemical structures in the brain. However, the following chapters seem to be a repackaging of generic advice and information available on the web for free. Or via common sense. Anyone who had struggled with depression will be familiar with most of the suggestions here. I was left in doubt if the author really understands depression, giving out such platitudes as "just chill" and "get more sleep". Everybody isn't the same, so 8 hours of sleep might not be the perfect solution. And piers naps might actually be perfect for some people, whereas it's advised against here, with no supporting science.
There's also a section that strongly supports the use of prescription drugs and psychotherapy, and even a suggestion of brain surgery!

My overall opinion is that the book serves as a brief scientific insight to the processes behind depression, and perhaps as some starting point for people new to depression, or suffering mild to moderate depression.

Empowering

Well written and well narrated. If you want to get an understanding of, and thus a modicum of control over depression then read this book. It's not just for those on a journey of depression; I recommend it to those who live with, love or lead people who are on that journey too.

Great insights in depression and cope successfully

Amazing book which goes beyond the usual pop psychology and highlights underlying dynamics of depression

awesome insights!

loved it, making progress already!! it makes it so much easier to make changes when you know how its effecting your brain!

Challenge your depression

Great info and tips. Highly recommended. Useful for those wanting help or those trying to help someone else.

Good evidence based teaching and advice.

Probably some of the best advice. Could do with some tools to help apply it.

Helpful & insightful; mundane voice.

Only just started this book (Feb 1st), but so far can't listen to it for too long (30+mins) compared to other books where I can listen for hours as the monotonous voice makes it difficult for me to concentrate.

I don't know if it's a reflection on the voice teller or whether you just can't get the same feeling from the actual authors voice; with any book. Either way - this samey on&on voice makes feel like switching off.

Depressed? Must Read/Listen to this book

What an amazing in depth knowledge of how and why we feel the way we do, this book is definitely going to change my life, so grateful my friend recommended it to me.

Things we know but don't know the science behind.

It was good to hear what we need to do to really stop the downward spiral of the black dog.

Very good lecture.

Really good start for realising the depressive symptoms in the body and mind . .