The Upward Spiral Workbook, A Practical Neuroscience Program for Reversing the Course of Depression

The Upward Spiral Workbook, A Practical Neuroscience Program for Reversing the Course of Depression

Alex Korb, PhD

Positive life changes lead to positive brain changes. Drawing on the huge success of his groundbreaking book, The Upward Spiral, neuroscientist Alex Korb offers actionable, step-by-step skills to help you reshape your brain and create an upward spiral towards a happier, healthier life.

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Positive life changes lead to positive brain changes. Drawing on the huge success of his groundbreaking book, The Upward Spiral, neuroscientist Alex Korb offers actionable, step-by-step skills to help you reshape your brain and create an upward spiral towards a happier, healthier life.

Depression is defined by a collection of symptoms. You feel crappy most of the time. Nothing seems interesting, and everything seems overwhelming. You have trouble with sleep. You feel guilty and anxious and have thoughts that life isn’t worth living. Each symptom reinforces and inspires new symptoms, and this is a sign that your brain circuits are caught in the downward spiral of depression. So, how can you reverse it?

In his first book, The Upward Spiral, neuroscientist Alex Korb demystified the intricate brain processes that cause depression and outlined a practical and effective approach for getting better. Based on the latest research, this evidence-based workbook takes the theory behind Korb’s breakthrough book and distills it into concrete, actionable exercises and skills.

Just as one small trigger can drag you down, an effective intervention can start enough momentum to carry you back up. Exercise, attention to breathing, gratitude, sleep hygiene, and positive social interactions are just some of the offerings in this workbook that can help alter activity in specific neural circuits, setting you on the path toward an upward spiral to happiness and well-being.

Details
Item TUSW
ISBN# 9781684032426
Pages 232
Cover softback
Year 2019

Authors

Alex Korb, PhD, is a neuroscientist who has studied the brain and mental health 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 (UCLA), where he wrote his dissertation and numerous scientific articles on depression. He is author of The Upward Spiral, and is currently adjunct assistant professor at UCLA in the department of psychiatry. Outside of the lab, he is a scientific consultant for the biotech 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.

Contents

Foreword

Introduction

The Understanding and Awareness Spiral

The Activity Spiral

The Movement Spiral

The Breath and Body Spiral

The Sleep Spiral

The Social Spiral

The Goals and Decisions Spiral

The Mindfulness and Acceptance Spiral

The Habit Spiral

The Gratitude and Compassion Spiral

The Continuing Spiral

Acknowledgements

References

Excerpts

Depression is a terrible condition that impacts far too many people every year, creating a profound impact on both individuals and their communities. As a psychiatrist, I understand the importance of utilizing the latest medical interventions in the treatment of mental health conditions, but I’m also frustrated by their limitations. I have studied neuroscience and depression for over forty years ane have come to understand that medicine alone cannot adequately address the complexity of human depression.

In his excellent first book, The Upward Spiral, Dr. Korb illuminated the brain processes that lead to depression and provided a few helpful suggestions to getting better. This workbook extends and complements The Upward Sprial, focusing less on what’s happening in the brain and more on what you can do about it. It is more prescriptive, offering actionable suggestions and exercises that you can implement in your daily life.

Excerpted from the Foreword, by Peter C. Whybrow, MD

Reviews

“The Upward Spiral is a helpful and eminently sensible approach to changing the thoughts and behaviors associated with depression. Alex Korb provides a practical guide for getting a handle on the disruption and pain caused by this common and painful condition.”

—Kay Redfield Jamison, author of An Unquiet Mind, and Pulitzer Prize finalist for Robert Lowell, Setting the River on Fire

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