The Upward Spiral Workbook: A Practical Neuroscience Program for Reversing the Course of Depression (A New Harbinger Self-Help Workbook)

I did not read the Upward Spiral book and as a result, I come to the Workbook with a “clean slate.” I can say that this workbook stands on its own in that everything is fully explained and complete. In other words, you won’t feel like you are missing anything if you have not read the book.I was very impressed with the Upward Spiral Workbook for multiple reasons. First, I love the concept of an upward spiral because it so aptly describes the process of recovering from depression. It is important to remember that there is no magic bullet or cure to instantly make you feel all better. It will take time and it is an ongoing endeavor. Furthermore, it speaks to the fact that there isn’t just one area to focus on to Improve your mood. Rather there are many different areas one can tackle and the sum will be greater then all its parts. Korb explains that making small changes in behavior and thought will lead to modifications in brain chemistry which will then facilitate more small changes. Thus, it is a spiral, feeding upon itself and growing bigger and stronger. I never thought of depression or anxiety as downward spirals but do believe that perfectly describes the experience and will resonant with many.The Upward Spiral Workbook is divided into chapters addressing 11 different spirals. These spirals are not discrete but rather they all interact with one another, thereby adding to the power of the spiral upward. These spirals are: (1) understanding and awareness, (2) activity, (3) movement, (4) breath and body, (5) sleep, (6) social, (7) goals and decisions, (8) mindfulness and acceptance (9) habit, (10) gratitude and compassion, and (11) continuation.There are quizzes, exercises, tips and suggestions throughout the book. The reader does not have to do it all but rather should pick and choose that which resonates most with him/her. Korb has conducted an extensive review of the research on depression and presents the relevant information. For instance, he cites the research for why a certain activity or exercise that he is suggesting will help with depression.Within each chapter, the material is divided up into small sections labelled to explain what one will be reading about. This is definitely beneficial for someone feeling anxious and/or depressed and it will help in preventing feelings of being overwhelmed. There are many new things to learn in this book and it will benefit many people. For example, while I know a lot of psychology, given my extensive post-graduate studies, I was unaware about the benefits of increasing one’s body temperature, whether by a hot bath/shower, sauna, drinking a warm drink, wearing heavier clothes or wrapping a blanket around oneself to assist in lessening feelings of depression. There are fascinating tidbits throughout this book — for example. did you know that squinting in bright sunlight may increase feelings of anger and hostility?I was most intrigued with the activity spiral because of the delineation of the five different activities — enjoyable, achievement, meaningful, physical and social. I have not made the distinction between enjoyable, achievement and meaningful activities but can see that it is a useful way to distinguish among various kinds of beneficial actions. Korb stresses that the goal here is to try to do more of these different activities and he provides numerous examples of each kind.I do believe that The Upward Spiral Workbook is the most up-to-date and comprehensive self-help book available on depression. The Upward spiral concept, while new to some, will be a constructive way to think about becoming less depressed as it shows that there are many different strategies that are all interconnected.Many thanks to New Harbinger Publications and NetGalley for an advance reader copy in exchange for my honest opinion.

No more psychobabble. No more reading positive thinking self help books and trying to mimic the behavior they said I could achieve. I'm terrified as I read the introduction. I know this is the tool. I'm afraid of my PTSD paralysis. So, here we go, people. What an incredible publishing achievement!! I'm going to do this...anyway. : )

Helped me Gain control of my depression

Superb recommendations and explanations. Excellent, easy to read format. Actually, if you have this workbook the text is not necessary. This is contrary to most pairings.

To Publisher: I have provided one star rating because I am unable to open the Kindle Version in Kindle for PC Software. It just hangs. I will revise my rating to 5 stars, once this is resolved. I am able to read it in the Amazon Cloud but I prefer Kindle for PC to read this book.Re: Content:The book is a Life Changer and provides immediate hope and will enable you to change your state of mind towards an upward trajectory when your mood is down - especially in this Covid Era. Continued down mood will push you towards a path of downward spiral. This book provides numerous ideas and tricks to change your course for the better. Alex Korb is a Genius - his writing style is simple without any technical mumbo-jumbo and explains the neuroscience in a simple manner of why you feel the way you do and how you can improve upon it.

Confused...the PHQ-9 on page 7. If you answer “not at all” to every question you have mild depression.The same is true for GAD-7 questionnaire on page 8. If you answer “not at all” to every question you have mild anxiety.Can anyone clarify? It appears every single person taking these two would have mild depression or mild anxiety.

You have the power to go up in your thinking and not get stuck in the downward habits forever...

I use this in my clinical practice as a mental health counselor. It is excellent, and very positive and helpful for those who suffer from depression. Highly recommended.