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The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time Paperback – Illustrated, March 1, 2015
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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.
- Print length240 pages
- LanguageEnglish
- PublisherNew Harbinger Publications
- Publication dateMarch 1, 2015
- Dimensions7.21 x 0.49 x 8.82 inches
- ISBN-101626251207
- ISBN-13978-1626251205
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From the Publisher
From the Book: The 'Feeling' Brain
In contrast to the highly evolved prefrontal cortex, the limbic system is an ancient collection of structures located much deeper in the brain (even early mammals one hundred million years ago had limbic systems). The limbic system is the emotional part of the brain and is responsible for things like excitement, fear, anxiety, memory, and desire. It is primarily composed of four regions: the hypothalamus, the amygdala, the hippocampus, and the cingulate cortex. The hypothalamus controls stress. The amygdala is the key to reducing anxiety, fear, and other negative emotions. The hippocampus is responsible for creating long-term memories, and because its neurons are very sensitive to stress, it often acts as the canary in the coal mine of depression. Lastly, the cingulate cortex controls focus and attention, which is of huge importance in depression, because what you focus on, whether by automatic habit or willful choice, makes a huge difference to your mood.
Editorial Reviews
Review
―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
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.
Product details
- Publisher : New Harbinger Publications; Illustrated edition (March 1, 2015)
- Language : English
- Paperback : 240 pages
- ISBN-10 : 1626251207
- ISBN-13 : 978-1626251205
- Item Weight : 11.7 ounces
- Dimensions : 7.21 x 0.49 x 8.82 inches
- Best Sellers Rank: #21,946 in Books (See Top 100 in Books)
- #35 in Depression (Books)
- #46 in Popular Neuropsychology
- #75 in Anxiety Disorders (Books)
- Customer Reviews:
About the author
Alex Korb, PhD, has studied the brain for over a decade. He earned an undergraduate degree in neuroscience from Brown University, and received his PhD in neuroscience from the University of California, Los Angeles. He wrote his dissertation on depression, and has published numerous scientific articles on depression. He is currently a postdoctoral neuroscience researcher at UCLA in the department of psychiatry, and is also a scientific consultant for several biotech companies. He has a wealth of experience in yoga and mindfulness, physical fitness, and even stand-up comedy.
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So overall, I actually really thought this was a well done book. It is solidly written in an engaging, conversational manner, which is what makes it feel more accessible I think. The author does frequently refer to different structures in the brain, but he also provides a couple of diagrams to show you the location of what he is talking about. All of the self-help techniques mentioned are backed by research. It is true that probably you as a reader may have heard many of these things before, but you may be like some people I know and not so interested in trying them unless you understand that they have been studied and proven effective for improving symptoms of sadness or depression, and this book does a good job of backing up the methods. The author also steers entirely clear of spiritual or religious matters, which I also tend to think could be a benefit. I am a deeply spiritual person myself, but not everybody is and I think the neutrality in that matter makes it accessible to a wider range of people.
This book does not really go much into thought or behavioral modification therapies (though arguably the sections on focusing on more positive memories and gratitude certainly overlap), but I tend to think often without some of the other lifestyle supports that encourage optimal hormone levels included in this book, those methods alone aren't going to present as much of an improvement, and they are involved enough that it is appropriate to mention them only and direct someone to seek further for more detailed information elsewhere.
The only think that had me quirking an eyebrow on this book was the brief dip into chaos theory in the introduction, where the author likened the methods in this book to the beating of a butterfly's wings in LA breaking up a storm in New York. I'm going to be up front and say chaos theory isn't something I am very well versed in, while I am capable of going all sciency on someone, my happy place actually tends to be the arts. However, I have read enough to know that there are thinkers of the opinion that there are so many different systems acting upon one another when it comes to butterflies and the weather that it would actually be difficult to demonstrate a relationship in real world conditions between any one butterfly and any one meteorological event.
However, I think relationships between the methods described in this book and positive outcomes can be more strongly demonstrated, as the author has done throughout the book. My only reason for mentioning this is that the reference occurs in the beginning of the book, and I offer it as a word of encouragement to anyone who might read the butterfly sentence and either think it didn't make sense or that it was nonsensical and that therefore the rest of the book would be as well. There is actually a mathematical theory the statement is based on, so I can kind of see the point he was trying to make with it about how small changes in your routines can lead to big effects, but...I personally think an oft used analogy about a very small turning of the helm in a ship leading to a totally different destination might have been something easier related to by many, and I think that's pretty much what he was trying to say with that whole butterfly thing.
Overall though, I think this is a well done book, one I believe in enough to provide to my daughter for reading, and on a personal note, I totally endorse and use many of the techniques the author mentions and have for years and have found that they can help get me through some of the of the more difficult things life can offer.
However, I found that this book probably would not help much as a starting point for someone who suffers from very severe MDD that impacts basic functioning, or someone who has dealt with depression for a long time and reached a point where the disease is managed rather than constantly improving. At one point the author makes the statement that if you had healthy coping mechanisms, you wouldn’t have a problem with anxiety. That’s not very relatable when his example of himself being a “nervous wreck” is getting a bit scatterbrained cooking and cleaning in preparation for a dinner.
If you have already done significant research on your disease and been in treatment for a long time, this book has some nice facts about depression and neural circuitry, but the advice is not revolutionary. It basically boils down to the usual “get outside, exercise, try deep breathing, stop doing counterproductive things like drinking and binge eating” and some useful but not very nuanced advice about how to deal with negative thought spirals.
Bottom line: if you feel depressed or anxious and want a crash course on an effective therapy you may be able to implement yourself, this book is for you. If you already have an arsenal of tools and coping strategies from years of therapy, you are not likely to learn much.
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Reviewed in Canada on December 29, 2023