The Upward Spiral audiobook cover - Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

The Upward Spiral

Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

Alex Korb

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PsychologyHealth & Nutrition

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The Upward Spiral
Brain Mechanics of Depression+
The Downward Spiral+
Creating the Upward Spiral+

Quiz — Test Your Understanding

Question 1 of 7
According to the text, what happens in the brain when a person becomes depressed?
  • A. The limbic system shuts down completely, preventing the feeling of any emotions.
  • B. The prefrontal cortex fails to regulate the limbic system properly, causing emotions to spiral out of control.
  • C. The feeling brain takes over the striatum, causing an increase in dopamine production.
  • D. The prefrontal cortex expands, leading to over-analysis and chronic worrying.
Question 2 of 7
How does the text distinguish between worry and anxiety?
  • A. Worry is caused by real danger, whereas anxiety is caused by the potential for danger.
  • B. Worry originates in the limbic system, while anxiety is exclusively generated by the prefrontal cortex.
  • C. Worry involves thinking about potential problems, whereas anxiety involves experiencing potential problems as if they are currently happening.
  • D. Worry is a physical response to stress, while anxiety is purely a mental state of over-planning.
Question 3 of 7
Why do depressed individuals often need to repeat bad habits, like comfort eating or gambling, more frequently?
  • A. Their prefrontal cortex forces them to focus entirely on physical sensations to distract from emotional pain.
  • B. Their striatum becomes hyperactive, producing excess amounts of oxytocin that demand physical release.
  • C. Their brain has a reduced dopamine reaction, requiring more repetitions of the habit to achieve the desired chemical fix.
  • D. Their limbic system blocks the formation of new, healthier habits, leaving them trapped in old routines.
Question 4 of 7
According to the text, how does exercise specifically combat depression on a mental level?
  • A. It sharpens mental acuity while reducing anxiety and stress.
  • B. It exhausts the brain, forcing it into a deeper, more restorative sleep cycle.
  • C. It distracts the prefrontal cortex from making decisions, providing a mental break.
  • D. It permanently alters the genetic wiring that causes negative thinking.
Question 5 of 7
Why is setting specific, manageable goals (like sending five resumes a week) effective in escaping a downward spiral?
  • A. It prevents the limbic system from focusing on external emotional events.
  • B. It triggers the release of dopamine in the brain as you move closer to the goal, making you feel good.
  • C. It eliminates the need for the prefrontal cortex to process abstract negative emotions.
  • D. It increases the production of oxytocin, which promotes feelings of self-trust.
Question 6 of 7
Which of the following is recommended as part of good 'sleep hygiene'?
  • A. Having a small glass of alcohol to help you nod off more quickly.
  • B. Steering clear of screens only once you are physically in bed.
  • C. Establishing a consistent routine, such as turning off devices and having herbal tea before bed.
  • D. Exercising vigorously right before climbing into bed to ensure physical exhaustion.
Question 7 of 7
What biological effect does physical social contact, such as hugging or shaking hands, have on the brain?
  • A. It triggers the release of oxytocin, which promotes trust and reduces anxiety.
  • B. It stimulates the striatum to break the cycle of bad habits.
  • C. It forces the prefrontal cortex to stop worrying and focus on the present moment.
  • D. It increases dopamine levels to the point where the feeling brain is temporarily deactivated.

The Upward Spiral — Full Chapter Overview

The Upward Spiral Summary & Overview

The Upward Spiral (2015) details the ways your brain can fall into a progressively worsening depression and what you can do to reverse the process. These blinks explain the material conditions that cause your mood to slump and offer concrete steps for overcoming depression, anxiety and worry.

Who Should Listen to The Upward Spiral?

  • Those who struggle with depression or anxiety
  • Laypeople who are interested in neuroscience
  • Students who are overwhelmed with their course load

About the Author: Alex Korb

Alex Korb PhD is a neuroscientist who studied at Brown University and UCLA. He’s now conducting his post-doctoral research at UCLA and working as a scientific consultant for pharmaceutical and biotech companies.

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