The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

Congratulations Alex Korb, you have a book that is accessible to my 11 year old, and I mean that as a good thing. So, I saw a news article on this book recently that had some snippets of advice from the author, which I had agreed with, and so I checked it out from the library to peruse it before deciding to purchase it because I have been hunting for something credible for her that would not be too esoteric or sleep inducing, because we've been having a tough month with pets and people passing away. 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.

I'm not even done reading this book and I'm already giving it a five star review! this book is wonderful because it breaks down which part of the brain causes different aspects of depression such as pessimism or the mental filter that we use to only remember the painful experiences of the past, lack of motivation, etc. The author does so without getting too highly scientific about Brain chemistry yet explains how each of the brain parts interact with each other in the depressive cycle and make suggestions about simple things we can do to improve depression and how those brain parts create an upward spiral. Nothing he suggests I do sounds too overwhelming or difficult. this book has already really helped me a lot and gives me new information that I did not know before. This book doesn't just give you the same old information about depression. It's worth buying it and reading it because it's not the same all basic information about depression he approaches it in a different way. The benefit of all this is twofold: First, it gets me doing some of the simple tasks that help me improve depression in my brain. Second, it gets me to really realize that depression is truly an illness of brain chemistry so it helps me give myself a break and not beat myself up because I have depression and that helps my depression right there. When I'm caught in a depressive downward spiral I tend to beat myself up & that makes my depression worse right there. But, I remember the concepts in this book, that it's a brain disorder so I'm more gentle with myself and realize it's not my fault I'm depressed anymore than if I had cancer and that helps my depression improve!

This is primarily a book about the behavioral aspects of cognitive behavioral therapy. I think it is an extremely valuable resource for someone newly diagnosed with depression and/or anxiety. It is evidence-based, practical, easy to read, and takes a balanced approach to interventions that involve medication. I was relieved to see the author takes a realistic stance on managing depression rather than making unsubstantiated claims. 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.

This book is so much fun reading it. A real self help and it is for everyone who wants tips and tricks to manipulate brain in a good sense.

I am not at all into "self-help" books but this is amazing. It's full of small suggestions, which when taken into account, can really make a difference. It changed my life, for the better. It can take some time to do that but it can be done. I think this is the main message of the book

Amazing book ,easy to read and understand how the brain works when depressed and/or anxious. Packed with practical guides on how rewire your brain even when it feels harder sometimes but practice is key.

Must-read for those who has issues with bad mood, or depressive moods. It really helped me to structure knowledge about ways to make me feel better.

Everyone should know about depression as it can happen at any time of life and great to know how to help a loved one going through it. This Book helps understanding how the brain works when suffering with depression and gives many practical advise on how to get out of the downward spiral.The author writes with empathy .