PDF or EBOOK (The Upward Spiral) ✓ Alex Korb


  • Paperback
  • 240
  • The Upward Spiral
  • Alex Korb
  • English
  • 08 September 2019
  • 9781626251205

Alex Korb â 4 characters

Alex Korb â 4 characters Read & Download é PDF, DOC, TXT or eBook â Alex Korb The Upward Spiral characters Ç 104 N a downward spiral but you may feel too tired too overwhelmed and too scared to try and pull yourself back up The good news is that just one small step can be a step in the right directionIn 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 ar. Very straightforward and easy to understand Alex Korb does a great job explaining difficult neuroscience concepts for the layperson in plain English

Read & Download é PDF, DOC, TXT or eBook â Alex KorbThe Upward Spiral

Alex Korb â 4 characters Read & Download é PDF, DOC, TXT or eBook â Alex Korb The Upward Spiral characters Ç 104 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 towards a happier healthier lifeDepression 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 i. This book was recommended to me as being of interest to anyone rather than just people with depression and indeed I found it so The author is a neuroscientist and all the points he makes about positive and negative behaviours are backed up with descriptions of what is going on in the brain I rather skimmed these technical details and concentrated instead on the practical advice he was giving The book is well designed with grey boxes for suggestions that can be put into action At the end of reading the book you could just flick back and pick out these boxesI found his knowledge about research relating to depression extremely interesting I was familiar with some of the ground he covered but some of it was new and some of it I needed to hear again I learnt some valuable lessons from this book All in all I thought it was an excellent read I end with my usual smattering of notes view spoiler Different neural connections different vulnerabilities in each personWhen a circuit in your brain is activated easily we say it is reactive or excitable For example depending on the excitability of the worrying circuit some people worry and some people worry less Also depending on the neural connections in the decision making circuit some people are decisive than others Other people s social circuitry will make them experiences loneliness than others The different tendencies of our various brain circuits means that everyone has different downward spirals they re likely to get stuck in and thus need different upward spirals to make them feel better For example someone prone to loneliness might do well to spend time at the library or in a coffee shop whereas someone prone to worry might do well to practice mindfulnessDepressionYour genes can give you brain circuitry that is prone to depression Mood disorders run in familiesOur brains are wired to pay attention to emotional events and emotions are easily activated by the negative Plus some people s brains automatically focus even on the negative than others eg they have a bias towards pain loss the emotional toll of mistakes distorted memories of the past distorted expectations of the future In truth reality is almost certainly better than it appearsNegative events carry weight with our brains than positive ones We are unhappy at losing 5 than we are happy at finding 5In the face of uncertainty depressed people assume the worst But uncertainty is just uncertainty It s not bad it s just unknownAntidepressants will help 30 out of 100 people feel 100% better Another 20 people will get substantially better but will still be somewhat depressed If the last 50 people are put on a different medication 15 will get better Psychotheraphy by itself will help about 50% of people get better combined with antidepressants and almost all of them will improveCharacter traitsA lot of our negative behaviourstraits are just the downside of positive behaviourstraitsegPlanning solving problemsWorryingKeeping us safeAnxietyGood behaviours for anxious or worrying peopleReduce your options and make uick decisions wherever possible As soon as you make a decision however small everything starts to feel manageablePay attention to what you CAN control Feeling in control reduces anxietyBreathe deeply Take a deep breath and let it out slowlyA splash of cold water can slow down the heart rate If you are feeling overwhelmed or stressed find a sink splash some cold water on your faceGet support from friendsGo for good enough Worrying is often triggered by wanting to make the perfect choice If you try and have the best of everything you re likely to be paralysed by indecision or dissatisfied with your choiceAvoid catastrophising ie imagining the worst case scenario Remind yourself of possible positive outcomes Make a plan to deal with the issue facing you don t just worry about itMindfulness stay in the now Pay attention to things that are happening now and don t pay attention to things that aren t happening nowPractice non judgemental awareness about your negative or negatively biased thinkingTemptationIt is much easier to avoid temptation that it is to resist temptations Get unwanted temptations out of your life where possibleHabitsResisting impulses is like fighting an army of zombies with a limited number of bullets Eventually you will run out of bullets But you can create better habits With habits you are using a different part of the brain Ultimately it comes down to practice practice practice To create new good habits you have to repeat them over and over again until your brain rewires itselfRegrettably bad habits don t need much repetition because they often release a lot of dopamine so you easily get hookedWhen you first try a new habit it reuires a lot of effort Starting a new habit reuires the intervention of the prefrontal cortex and that take mental effort The good news is that the dorsal striatum responds to repetition every time you do something it gets further wired into this part of the brain which governs habitsChanging your habits while stressed will have a powerful effect than when you are not stressedChanging habits means that you will make mistakes You won t succeed 100% of the time maybe you won t even succeed most of the time You may have many slip ups Be as patient and kind with yourself as you would be with a puppy you were trying to house train Keep trying and eventually the new habit will stickExerciseExercise if very good for your brain and psychological well being You may not want to exercise in which case save pleasurable pastimes as rewards for doing so Exercise alters your dopamine circuits and releases endorphins If you can t aim for the runners high go for the walkers buzzDecisionsThese are important It s better to make a decision than to do nothing It s better to do something partly right than do nothing at all Making decisions includes setting goalsIt helps you find solutions to your problems and calms your limbic systemIndecisiveness gets in the way of happinessA decision with an action is a robust way to start an upward spiralOne of the most important conseuences of decision making is that it guides our attention to the things that matter most just as Google biases your research towards the things that matter most Making a decision even a tiny one starts shedding light on ways to improve your lifeIt also helps us a lot to have control over our decisions rather than having them made for usWe don t just choose the things we like we like the things we chooseIt is okay to change your mind It s much better to make a decision and then change direction than it is to do nothing You are still in control of your lifeEvery time you make a decision instead of procrastinating worrying or acting impulsively you strengthen your decision making circuit for the futureIf you have to make a lot of decisions in a row the decision making circuit gets fatigued and the brain falls back into indecisiveness or impulsivitybut that s okayas with physical exercise you re training your brain for the futureGoalsDeciding on a goal and achieving it feels rewarding than if something good happens to you by chanceIt is better to decide to DO a positive than to decide to AVOID a negative eg I want to do a great job not I don t want to do a bad job People are often at their best when working towards a long term meaningful goalGoals have to be clearly defined not nebulous Be specificWe also need to set goals we believe we can achieve If necessary break them down into smaller goalsSleepGetting enough sleep is very importantIf you are worrying and can t sleep write down your thoughts Get them out of your head and onto a piece of paper and be done with itYogaThis is incredibly helpful and does a particularly good job in increasing positive emotionsMusicThis can be motivating and enjoyable can help you regulate your emotions It can also lower blood pressure So sing along with the radio or even better go dancingPostureStand up straight and put your shoulders back Your posture is an important source of sending messages to the brain People with confident postures are decisive confident It can also increase your energyMusclesThe interesting thing about muscles is that they don t tense on their own When they are tight it s because the brain is telling them to be tightTo remind your brain to relax your muscles it s sometimes helpful to clench them first just for a few secondsThe most important muscles to relax are your facial muscles and they have the largest effect on emotion Relaxing your hands butt and stomach are also importantGratitudeThis is a potent antidote to negativity because it doesn t depend on your life circumstances Gratitude is a state of mind The effect of gratitude is greatest in people with the highest levels of hopelessness When everything appears bleak and meaningless a little gratitude goes a long wayGratitude also reduces anxiety The brain can only focus on so many things at once so gratitude replaces those negative feelings and the worry evaporatesTry keeping a gratitude journal and noting 3 things every day even 1 thing a day would be helpfulEven if a situation is 90% what you don t want you can still be grateful for the other 10%Gratitude for the futureOptimism combats negativity and is a form of gratitude because we are grateful for the possibility of good things to come You don t have to believe that good things will happen you just have to believe that they could happen or that no matter what happens you will be okayGratitude that involves social comparisons isn t helpful It means you are likely to assume other people are engaging in social comparisons about you and that can make you feel judged and excluded On the other hand showing gratitude kindness and compassion towards others activates positive social circuits And when you feel those emotions towards other people you are likely to feel that other people are feeling the same about youWith gratitude it is often the searching for things to be grateful for that triggers the positive brain response actually finding something to be grateful for is a bonusPeopleWe need them Social interactions change the activities of numerous brain circuitsAs has been demonstrated in an fMRI experiment social exclusion activates the same brain circuitry as physical painA good social network even improves the effects of antidepressant medicationsSocial support can come in many forms a church following a football team joining an activity groupeven text messages social media comments and emailsLevels of happiness are contagiousAfter examining 4000 people over 20 years Harvard researches found that if you have a friend nearby who becomes happy your chances of becoming happy increase by 25%Pets are goodThis is partly due to companionship partly due to looking after another creature hide spoiler

Free download The Upward Spiral

Alex Korb â 4 characters Read & Download é PDF, DOC, TXT or eBook â Alex Korb The Upward Spiral characters Ç 104 E as simple as relaxing certain muscles to reduce feelings of anxiety while others involve making small efforts toward positive social interactions Small steps in the right direction can have profound effects giving you the power to literally reshape your brainLike 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 book will show you how. There is some great advice in here for when you get in a funk or start to have anxiety He explains a little of the mechanics of the downward loop in emotion and feeling and he gives a few helpful pointers none of which are groundbreaking to stop the doom loop


10 thoughts on “PDF or EBOOK (The Upward Spiral) ✓ Alex Korb

  1. says: PDF or EBOOK (The Upward Spiral) ✓ Alex Korb

    PDF or EBOOK (The Upward Spiral) ✓ Alex Korb This book was recommended to me as being of interest to anyone rather than just people with depression and indeed I found it so The author is a neuroscientist and all the points he makes about positive and negative behaviours are backed up with descriptions of what is going on in the brain I rather skimmed these technical details and concent

  2. says: PDF or EBOOK (The Upward Spiral) ✓ Alex Korb

    Read & Download é PDF, DOC, TXT or eBook â Alex Korb PDF or EBOOK (The Upward Spiral) ✓ Alex Korb Alex Korb â 4 characters This is the most comprehensive yet economical overview of the biological psychological and social factors that contribute to depression that I have come across yetOf course there is much much to be said on each subject But author Alex Korb touches on just about all of the important stuffAll of the advice he gives

  3. says: Free download The Upward Spiral PDF or EBOOK (The Upward Spiral) ✓ Alex Korb Read & Download é PDF, DOC, TXT or eBook â Alex Korb

    Free download The Upward Spiral Read & Download é PDF, DOC, TXT or eBook â Alex Korb Alex Korb â 4 characters “Be as patient and kind with yourself as you would be with a cute little puppy that you’re trying to house train” Well I am now seriously considering a PhD in neuroscienceBlog | Bloglovin’ | Instagram | Tumblr | Twitter

  4. says: PDF or EBOOK (The Upward Spiral) ✓ Alex Korb

    PDF or EBOOK (The Upward Spiral) ✓ Alex Korb Very straightforward and easy to understand Alex Korb does a great job explaining difficult neuroscience concepts

  5. says: Free download The Upward Spiral PDF or EBOOK (The Upward Spiral) ✓ Alex Korb Alex Korb â 4 characters

    PDF or EBOOK (The Upward Spiral) ✓ Alex Korb A great book for anyone dealing with depression or for someone who knows of someone dealing with depression A must read book that has helpful hints within the book

  6. says: PDF or EBOOK (The Upward Spiral) ✓ Alex Korb

    PDF or EBOOK (The Upward Spiral) ✓ Alex Korb Read & Download é PDF, DOC, TXT or eBook â Alex Korb Dr Korb does an outstanding job of making the neuroscience of depression understandable to the common person In

  7. says: PDF or EBOOK (The Upward Spiral) ✓ Alex Korb

    PDF or EBOOK (The Upward Spiral) ✓ Alex Korb December 26 2017 Fantastic very informative with a huge amount of suggestions and things to do to get one on an upward spiral again December 21 2017 Fascinating book so far I'm only on page 79 Already I've learned so much For instance the cir

  8. says: PDF or EBOOK (The Upward Spiral) ✓ Alex Korb Alex Korb â 4 characters Read & Download é PDF, DOC, TXT or eBook â Alex Korb

    PDF or EBOOK (The Upward Spiral) ✓ Alex Korb There is some great advice in here for when you get in a funk or start to have anxiety He explains a little of the mechanics of the downward loop in emotion and feeling and he gives a few helpful pointers none of which are groundbreaking to stop the doom loop

  9. says: PDF or EBOOK (The Upward Spiral) ✓ Alex Korb

    PDF or EBOOK (The Upward Spiral) ✓ Alex Korb Read & Download é PDF, DOC, TXT or eBook â Alex Korb Pretty interesting and for most parts understandable book on depression I think the central idea of the upward spiral is uite doable but I may have to read it again to get it fully

  10. says: PDF or EBOOK (The Upward Spiral) ✓ Alex Korb

    Free download The Upward Spiral Read & Download é PDF, DOC, TXT or eBook â Alex Korb Alex Korb â 4 characters This is the kind of depression literature that we need Practical optimistic without the typical shallowness Just the act of reading this was a small boost to my mood A rare five star review from me because I can wholeheartedly recom

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