Depression is an illness that can affect anyone, with many college students feeling their own range of anxiety and depressive symptoms throughout their academic careers. Contrary to popular belief, there is no such thing as a person born with a depressed brain, which is exactly what Alex Korb seeks to highlight in his book, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. In his book, Korb details scientific experiments that showcase the impact of new practices and treatments toward improvements in depression. By encouraging the audience to view depression as the mood disorder that is it, the author works to advance the audience’s understanding of successful treatments based in modern neuroscience.
The first portion of this book focuses on the idea of depression’s “Downward Spiral” or how a depressed state or set of depressive symptoms may arise in the first place. It is critical to understand that although depressive symptoms and depression as an illness themselves are separate experiences, they both present many of the same characteristics and can therefore be treated with the same methods, albeit at different levels of effectiveness and frequency. Throughout the downward spiral, the brain devolves deeper into depression, making it more difficult for the brain to overcome the depressive symptoms. Found primarily in the prefrontal cortex and the limbic system (and their interconnected brain regions), depression-inducing firing patterns arise and are influenced by factors such as natural genetics, childhood experiences, stress, and social support—factors all largely outside of one’s control and therefore only managed by altering one’s perception and processing of said factors. Additionally, ongoing bad habits contribute to one’s downward spiral, since they cause the brain to react more strongly to negative stimuli than positive stimuli, which can lead to excessive worrying, difficulty recalling positive memories, and an increase in the perception of pain.
The second part of the book is focused on the “Upward Spiral”, which entails working oneself out of a depressive state through deliberate small adjustments. Some of these small practices include altering how one processes options and how optimistic decisions are made. Since other practices within the upward spiral are difficult to maintain due to the possible reemergence of bad habits, these are some of the first steps in working to leave a depressive state. The beginning portion of the upward spiral involves an optimism circuit reset, which entails simply imagining the possibility of positive future events and expecting that they will happen. Korb also specifically recommends the mindset-reframing mechanism known as the “ABCs”, which follows the process of sounding the “Alarm” to indicate that something is wrong, forming a specific “Belief” after evaluating and analyzing the situation, and then “Coping” by making a specific decision about how to sort through it. By utilizing the ABCs and practicing clear goal setting to increase one’s control of life, the brain is able to begin the slow process of formulating new firing patterns to work towards healthier habits.
The upward spiral also attests to specific behavioral practices that can be incorporated in day-to-day habits. Exercise has been proven to boost helpful neurotransmitter production, so Korb recommends small daily or weekly exercise routines in whatever manner the individual prefers. Establishing a proper sleep schedule both enhances memory and improves one’s mood. This can be organized by setting a clear nighttime routine, only utilizing one’s bed for sleeping, and ensuring that you can schedule a full 8 hours of sleep. A third behavioral practice is rooted in biofeedback, the process of being self-aware and self-regulating. Thus, smiling, good posture, facial expression relaxation, and breathing control are all inputs that can establish a sense of positive control. One may also express appreciation for oneself, strengthening what are known as gratitude circuits. In turn, this fortifies an individual’s ability to trust more openly and boosts positive self-perception.
Finally, the author explains how professional guidance is an extremely effective solution to ameliorate the symptoms of depression, since it often involves a combination of psychotherapy and medication. By incorporating specific treatment options such as antidepressants, transcranial magnetic stimulation, and vagus nerve stimulation, professionals are able to approach depression medicinally and address the electrophysiological features of depression and blood flow.
Overall, I found this book to be incredibly informative and heartfelt, as Korb makes it feel as though someone is kindly speaking to an individual taking the first step in seeking practical help. His thorough explanations of the neuroscience findings behind each solution and the emotional toll that may make it difficult to put these techniques into practice allows the reader to understand the benefits in truly improving one’s health and mental state. Despite it being an incredibly dense piece of writing, I never once felt like my engagement with Korb’s work was anything less than completely rewarding. His personal accounts with depressive symptoms and how these “upward” practices impacted his life make his writing approachable, despite being filled with meticulous neuroscience findings and treatments. Consequently, he also finds a subtle way to address the emotional stigma that surrounds depression and its range of experiences. Although a downward spiral is incredibly easy to fall into, the knowledge that an upward spiral is a true possibility is empowering to all and healing to those who actually take Korb’s word as guidance.
About the Author
Mia Rodriguez is a sophomore at Harvard College concentrating in Sociology with a secondary in Mind, Brain, and Behavior.
References
The first portion of this book focuses on the idea of depression’s “Downward Spiral” or how a depressed state or set of depressive symptoms may arise in the first place. It is critical to understand that although depressive symptoms and depression as an illness themselves are separate experiences, they both present many of the same characteristics and can therefore be treated with the same methods, albeit at different levels of effectiveness and frequency. Throughout the downward spiral, the brain devolves deeper into depression, making it more difficult for the brain to overcome the depressive symptoms. Found primarily in the prefrontal cortex and the limbic system (and their interconnected brain regions), depression-inducing firing patterns arise and are influenced by factors such as natural genetics, childhood experiences, stress, and social support—factors all largely outside of one’s control and therefore only managed by altering one’s perception and processing of said factors. Additionally, ongoing bad habits contribute to one’s downward spiral, since they cause the brain to react more strongly to negative stimuli than positive stimuli, which can lead to excessive worrying, difficulty recalling positive memories, and an increase in the perception of pain.
The second part of the book is focused on the “Upward Spiral”, which entails working oneself out of a depressive state through deliberate small adjustments. Some of these small practices include altering how one processes options and how optimistic decisions are made. Since other practices within the upward spiral are difficult to maintain due to the possible reemergence of bad habits, these are some of the first steps in working to leave a depressive state. The beginning portion of the upward spiral involves an optimism circuit reset, which entails simply imagining the possibility of positive future events and expecting that they will happen. Korb also specifically recommends the mindset-reframing mechanism known as the “ABCs”, which follows the process of sounding the “Alarm” to indicate that something is wrong, forming a specific “Belief” after evaluating and analyzing the situation, and then “Coping” by making a specific decision about how to sort through it. By utilizing the ABCs and practicing clear goal setting to increase one’s control of life, the brain is able to begin the slow process of formulating new firing patterns to work towards healthier habits.
The upward spiral also attests to specific behavioral practices that can be incorporated in day-to-day habits. Exercise has been proven to boost helpful neurotransmitter production, so Korb recommends small daily or weekly exercise routines in whatever manner the individual prefers. Establishing a proper sleep schedule both enhances memory and improves one’s mood. This can be organized by setting a clear nighttime routine, only utilizing one’s bed for sleeping, and ensuring that you can schedule a full 8 hours of sleep. A third behavioral practice is rooted in biofeedback, the process of being self-aware and self-regulating. Thus, smiling, good posture, facial expression relaxation, and breathing control are all inputs that can establish a sense of positive control. One may also express appreciation for oneself, strengthening what are known as gratitude circuits. In turn, this fortifies an individual’s ability to trust more openly and boosts positive self-perception.
Finally, the author explains how professional guidance is an extremely effective solution to ameliorate the symptoms of depression, since it often involves a combination of psychotherapy and medication. By incorporating specific treatment options such as antidepressants, transcranial magnetic stimulation, and vagus nerve stimulation, professionals are able to approach depression medicinally and address the electrophysiological features of depression and blood flow.
Overall, I found this book to be incredibly informative and heartfelt, as Korb makes it feel as though someone is kindly speaking to an individual taking the first step in seeking practical help. His thorough explanations of the neuroscience findings behind each solution and the emotional toll that may make it difficult to put these techniques into practice allows the reader to understand the benefits in truly improving one’s health and mental state. Despite it being an incredibly dense piece of writing, I never once felt like my engagement with Korb’s work was anything less than completely rewarding. His personal accounts with depressive symptoms and how these “upward” practices impacted his life make his writing approachable, despite being filled with meticulous neuroscience findings and treatments. Consequently, he also finds a subtle way to address the emotional stigma that surrounds depression and its range of experiences. Although a downward spiral is incredibly easy to fall into, the knowledge that an upward spiral is a true possibility is empowering to all and healing to those who actually take Korb’s word as guidance.
About the Author
Mia Rodriguez is a sophomore at Harvard College concentrating in Sociology with a secondary in Mind, Brain, and Behavior.
References
- Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. New Harbinger Publications, Inc.
