The Upward Spiral 1st Edition by Alex Korb,Daniel Siegel 9781626251205 1626251207
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ISBN 10:1626251207
ISBN 13:9781626251205
Author:Alex Korb,Daniel Siegel
Depression can feel like a downward spiral, pulling you into a vortex of sadness, fatigue, and apathy. In The Upward Spiral, neuroscientist Alex Korb demystifies the intricate brain processes that cause depression and offers a practical and effective approach to getting better. Based on the latest research in neuroscience, this book provides dozens of straightforward tips you can do every day to rewire your brain and create an upward spiral towards a happier, healthier life.
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.
The Upward Spiral 1st Table of contents:
Depression Is a Downward Spiral
What Is the Upward Spiral?
What’s in This Book
The First Step
A Brain Map of Depression
What Is Depression?
Depression as a Traffic Jam
Neuroscience 101
The Chemicals of Depression
The Basic Circuits of Depression
It’s All Connected
What’s Wrong with My Brain?
How Did Your Brain Get This Way?
Using the Upward Spiral
Trapped with Anxiety and Worry
Why Your Brain Worries
The Difference Between Worrying and Anxiety
Why Your Brain Is Anxious
Why Worrying and Anxiety Can Be Good
The ABCs of Anxiety
Creating an Upward Spiral to Combat Anxiety or Worry
Always Noticing the Negative
The Emotional Brain Bias
The Positivity Ratio
Some Brains Have a Negative Bias
Reversing the Negative Bias
Caught in Bad Habits
Controlling Actions
Fatigue
Habits Are Triggered by Stress
Controlling Impulses and Routines
Conclusion of Part 1
Exercise Your Brain
Don’t Feel Like Exercising?
What Exercise Does for You and Your Brain
An Upward Exercise Spiral
Creating Your Own Upward Spiral
Set Goals, Make Decisions
Why Decisions Aren’t Easy
Deciding Engages the Prefrontal Cortex
Deciding Focuses Attention and Enhances Perception
Deciding Increases Enjoyment
Setting Goals to Increase Dopamine
Deciding Can Both Override or Utilize Habits
Deciding Creates Perceived Control
Deciding Reduces Worry and Anxiety
Deciding Helps Make More Decisions
Give Your Brain a Rest
What Is Sleep Hygiene?
Neuroscience Basics of Sleep
What Sleep Does for You
What Sleep Does for Your Brain
Improve Your Sleep Hygiene
Try Cognitive Behavioral Therapy
Develop Positive Habits
How We Create Habits
Self-Affirmation Helps Change Your Habits
Reducing Your Stress
Accept That You Won’t Be Perfect
Increasing Serotonin for Better Habits
Activate Your Prefrontal Cortex
Change Your Environment
Productive Procrastination
Take Advantage of Biofeedback
How Biofeedback Works
Biofeedback in Depression
Smile
Stand Up Straight
Calm Your Face
Change Your Breathing
Relax Your Muscles
Activate a Gratitude Circuit
Benefits of Gratitude
Gratitude’s Effect on the Brain
The Powerful Pull of Guilt
Don’t Compare Yourself to Others
The Difference Between Fishing and Catching
Rely on the Power of Others
The Trouble with Other People
Depression Disrupts the Neurochemistry of Love and Trust
What Other People Can Do for You and Your Brain
Activating Social Circuits
Some Things to Watch Out For
Your Brain in Therapy
Professional Help Helps
How Psychotherapy Changes the Brain
How Antidepressant Medications Change the Brain
Brain Stimulation Techniques
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Alex Korb,Daniel Siegel,Upward,Spiral