
The Upward Spiral
Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
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Narrated by:
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David deVries
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By:
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Alex Korb PhD.
About this listen
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 toward a happier, healthier life.
Depression 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 in a downward spiral, but you may feel too tired, too overwhelmed, and too scared to try to pull yourself back up. The good news is that just one small step can be a step in the right direction.
In 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 are as simple as relaxing certain muscles to reduce feelings of anxiety while others involve making small efforts toward more positive social interactions. Small steps in the right direction can have profound effects--giving you the power literally to "reshape" your brain.
Like 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 audiobook will show you how.
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If you've ever struggled with depression or know someone who has, take heart: Mindfulness practice is a simple, powerful way to naturally break depression's self-perpetuating cycle. With The Mindful Way Through Depression, four leading researchers present insightful lessons drawn from both Eastern meditative traditions and cognitive therapy about how to triumph over this illness - and, more importantly, how to prevent it from striking again.
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Great Content - Meditations are at the End
- By Rachel L. on 06-21-16
By: Mark Williams, and others
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The Upward Spiral (Second Edition)
- Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
- By: Alex Korb PhD., Daniel J. Siegel M.D. - foreword
- Length: 6 hrs
- Unabridged
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There isn’t “one big solution” to ease depression—instead there are several small, simple steps you can take to alter your brain activity and chemistry. This newly revised and updated 10th anniversary edition of The Upward Spiral offers actionable strategies to help you reshape your brain and build the life you want.
By: Alex Korb PhD., and others
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Habits for Mastering Depression
- 10 Steps to Understanding, Surviving and Thriving
- By: Dr Tim Sharp
- Narrated by: Dr Tim Sharp
- Length: 3 hrs and 39 mins
- Original Recording
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Depression is one of the most common forms of psychological distress, with over 280 million people around the world estimated to be living with depression. While depression is extremely common, the good news is it's also extremely treatable. Based on Dr Tim Sharp's three decades of knowledge and experience, Habits for Mastering Depression is a 10-step program to guide your journey to understanding, managing and mastering your depression.
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Simple and helpful.
- By dponsler on 01-14-23
By: Dr Tim Sharp
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Feeling Great
- The Revolutionary New Treatment for Depression and Anxiety
- By: David D. Burns
- Narrated by: Brian Arens
- Length: 17 hrs and 22 mins
- Unabridged
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Feeling Great is based on 40 years of research and more than 40,000 hours treating individuals with severe mood problems. The goal is not just a rapid and complete elimination of negative feelings but the development of joy and enlightenment.
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This is a GREAT book!
- By Joseph S. on 01-07-21
By: David D. Burns
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It's Not Always Depression
- Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self
- By: Diana Fosha - foreword, Hilary Jacobs Hendel
- Narrated by: Hilary Jacobs Hendel, Cassandra Campbell
- Length: 8 hrs and 15 mins
- Unabridged
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Sara suffered a debilitating fear of asserting herself. Spencer experienced crippling social anxiety. Bonnie was shut down, disconnected from her feelings. These patients all came to psychotherapist Hilary Jacobs Hendel seeking treatment for depression, but in fact none of them were chemically depressed. Rather, Jacobs Hendel found that they’d all experienced traumas in their youth that caused them to put up emotional defenses that masqueraded as symptoms of depression. Jacobs Hendel led these patients and others toward lives newly capable of joy and fulfillment....
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Simple and Profound
- By Joseph D Woodbury on 02-20-18
By: Diana Fosha - foreword, and others
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High-Functioning Depression
- How to Break Functional Freeze and Find Happiness Again
- By: Michael Collis
- Narrated by: Daniel O'Driscoll
- Length: 4 hrs and 29 mins
- Unabridged
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Are you fulfilling all your responsibilities at work but feel empty inside? Are you a high achiever but feel like an "imposter" going through life? Are you overly self-critical and struggle to receive a compliment? Do you feel tired and fatigued most of the time despite getting adequate sleep? You could be suffering from High-Functioning Depression, a condition that subtly but significantly affects your mental well-being.
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Insightful and practical
- By S. Solano on 03-06-25
By: Michael Collis
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This Is Your Brain on Depression
- Creating Your Path to Getting Better
- By: Faith G. Harper PhD LPC-S ACS ACN
- Narrated by: Erin Bennett
- Length: 1 hr and 49 mins
- Unabridged
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People who have never been depressed have no idea what it's like. And people who have know all too well how tough depression can be to live with. Dr. Faith explains the brain science behind depression, complete with Zuul references, and talks you through the different options out there for getting better. Yes there are things you can do to feel good again (including drugs, but avoiding a spiraling successions of drug cocktails).
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Language
- By Mary vanderploeg on 09-04-20
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OMG That's Me!: Bipolar Disorder, Depression, Anxiety, Panic Attacks, and More...
- OMG That's Me!, Book 1
- By: Dave Mowry
- Narrated by: Ralph Scott, Kendra Murray
- Length: 2 hrs and 35 mins
- Unabridged
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What started out as a couple of blog posts blossomed into a following of over 1,000,000 people who have all read and been touched by Mowry's stories. The most extraordinary thing he found when writing about his experiences is that the most common comment about his work is OMG that's me. You are telling my story. I don't feel so alone now.
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this is literally me
- By Rbism on 07-16-23
By: Dave Mowry
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Feeling Good
- The New Mood Therapy
- By: David D. Burns MD
- Narrated by: George Newbern
- Length: 13 hrs and 20 mins
- Unabridged
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The good news is that anxiety, guilt, pessimism, procrastination, low self-esteem, and other 'black holes' of depression can be cured without drugs. In Feeling Good, eminent psychiatrist David D. Burns, M.D. outlines the remarkable, scientifically proven techniques that will immediately lift your spirits and help you develop a positive outlook on life.
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Definitely need the handbook that goes with it
- By AardCytan on 06-22-17
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Theory of Everything
- An Integral Vision for Business, Politics, Science and Spirituality
- By: Ken Wilber
- Narrated by: Fajer Al-Kaisi
- Length: 5 hrs and 50 mins
- Unabridged
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Here is a concise, comprehensive overview of Wilber's revolutionary thought and its application in today's world. In A Theory of Everything, Wilber uses clear, nontechnical language to present complex, cutting-edge theories that integrate the realms of body, mind, soul, and spirit. He then demonstrates how these theories and models can be applied to real-world problems in areas such as politics, medicine, business, education, and the environment.
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Philosophy for Idiots
- By Micah Cavaleri on 08-19-20
By: Ken Wilber
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Unstuck
- Your Guide to the Seven-Stage Journey out of Depression
- By: James S. Gordon M.D.
- Narrated by: Fred Sanders
- Length: 13 hrs and 50 mins
- Unabridged
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Despite the billions spent on prescription anti-depressant drugs and psychotherapy, people everywhere continue to grapple with depression. James Gordon, one of the nation's most respected psychiatrists, now offers a practical and effective way to get unstuck. Drawing on 40 years of pioneering work, Unstuck is Gordon's seven-stage program for relief through food and nutritional supplements, Chinese medicine; movement, exercise, and dance; psychotherapy, meditation, and guided imagery; and spiritual practice.
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Overview for nonprescription options
- By K.L.K.W on 01-15-23
What listeners say about The Upward Spiral
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Best Depression Book I Have Read.
What did you love best about The Upward Spiral?
The well thought out explanations and specific behavioral recommendations. Very, very useful.
Who was your favorite character and why?
The narrator. Mercy but he is clear and has an interesting rhythm. Very upbeat. An excellent choice for this material.
Which scene was your favorite?
There are no scenes per se. I did like the discussion about the brain, its various components. Very clear and interesting.
Did you have an extreme reaction to this book? Did it make you laugh or cry?
Made me appreciate crystal clear explanations of sometimes abstruse material.
Any additional comments?
If you suffer from depression you Must listen and read this book.
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14 people found this helpful
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- Anonymous User
- 08-27-19
“I wish I would have found it earlier.”
I would have thought to myself, If this book haven’t had been in my library for the past one and a half years. I was already tired, by the time I bought this book, from being tormented by this “disease”. I had no motivation to listen to it, or for anything for that matter.
So here I am, listening now. And just in to 1/3 of the book I realise that I’m getting all this knawledge. I get a shiver as I start to comprehend the importance of causality. It seems often logic is in its own deluded realm, in which the reality of human existance is just a couple of questions away, but we’re asking the wrong questions.
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7 people found this helpful
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- Susanne
- 10-13-22
Good information, dry performance
Very helpful and informative. I’ll buy the hardcover as a reference guide. I am a PA in psychiatry so learning the neuroscience behind behavioral activation gave me a new appreciation for psychology and behavioral medicine. The narrator felt like listening to a boring lecturer and that was hard at times, but the information provided kept this gal with ADHD listening anyway
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1 person found this helpful
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- Brian Sachetta
- 07-22-20
Packed with science; helpful message
Overall, I enjoyed this book. To sum it up without also giving everything away, Korb's message is that just as one negative event can sometimes trigger a falling down into depression, one positive event can also have the equal yet opposite effect. Thus, most of the book is a describing of the science behind such statements as well as an exploration into the specific things we can do to trigger such "upward spirals."
If I had one criticism of it, it would be that Korb doesn't really spend much time talking about one's thoughts and beliefs. At least in my opinion, those two things are where depression starts for most people. Though he gives readers many ways to help themselves reverse a downward spiral, he doesn't spend as much time getting at the root of the problem itself.
That said, this book has a ton of science and research to back up its claims. It's also compassionate and understanding of the reader and what he/she is going through. It's a quick read, which I think most folks will find refreshing. It gives you all the technical knowledge you need without becoming too dry. I'd recommend checking it out if you're looking for help with your own depression or to assist a loved one.
-Brian Sachetta
Author of "Get Out of Your Head"
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1 person found this helpful
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- Luke
- 04-04-18
Concise
A convenient format for presenting the information, particularly good for those who want to refresh thier knowledge of the topics.
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- Monica McCarthy
- 01-31-19
Amazing!
I loved this book. it dives into the neuroscience of the brain and shows many ways you can help combat depression.
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- annabell130
- 06-07-19
small changes
This book gives great tips to apply small habit or life changes that will produce small results that gain momentum to create HUGE changes in brain chemistry. the 1st part of the book is quite technical, but it can be followed. the second part is an easy to follow guide to these suggested changes.
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- nesreensada
- 07-08-20
tips to combat depression
easy to follow and to the point with a variety of tips and why it works
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- Douglas Hemmings
- 04-26-21
Answered many questions and helped clear my mind !
Loved it, great tool to combat depression. heavy on medical names but loved it.
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- Tad
- 01-09-17
extremely informative
Loeb makes the interaction of different parts of the brain and the function of neurochemustry and activity easy to understand without dumbing it down. An excellent book. Highly recommended.
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