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The Upward Spiral
- Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
- Narrated by: David deVries
- Length: 5 hrs and 34 mins
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Publisher's summary
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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Breaking the Patterns of Depression
- By: Michael D. Yapko PhD
- Narrated by: Stephen R. Thorne
- Length: 15 hrs and 16 mins
- Unabridged
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Breaking the Patterns of Depression begins by translating the clinical literature on psychotherapy and antidepressant medication into language that can be used to enhance an understanding of depression, and to personalize individual cures. Yapko uses a conversational, anecdotal tone that encourages listeners to take an active approach to helping themselves. Special sections entitled "Learn by Doing" and "Shifting Perspectives" help develop the skills necessary to manage difficult experiences.
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Good content awful narration
- By Sarah on 03-26-23
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How to Stop Feeling so Damn Depressed
- The No BS Guide for Men
- By: Jonas A. Horwitz PhD
- Narrated by: Matthew Boston
- Length: 3 hrs and 53 mins
- Unabridged
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In this no-nonsense guide for men, psychologist Jonas Horwitz presents straightforward, jargon-free strategies to help you identify and overcome depression, once and for all. With this unique guide, you'll learn why it's so important to take your severe depression seriously - just as you would if you had cancer, heart disease, diabetes, or any other life-threatening illness. In addition, by viewing your depression into a separate entity - The Beast - you'll discover how it tries to trick you when you are most stressed to do things that leave you feeling much more depressed.
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Wonderful and practical guide
- By LG on 05-08-19
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Lost Connections
- Uncovering the Real Causes of Depression - and the Unexpected Solutions
- By: Johann Hari
- Narrated by: Johann Hari
- Length: 9 hrs and 20 mins
- Unabridged
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From the New York Times best-selling author of Chasing the Scream, a radically new way of thinking about depression and anxiety. What really causes depression and anxiety - and how can we really solve them?
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Heartfelt, but not convincing
- By Brett on 03-18-18
By: Johann Hari
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Unstuck
- Your Guide to the Seven-Stage Journey out of Depression
- By: James S. Gordon
- 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
By: James S. Gordon
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This Is Depression
- A Comprehensive, Compassionate Guide for Anyone Who Wants to Understand Depression
- By: Dr. Diane McIntosh
- Narrated by: Angela Juarez
- Length: 11 hrs and 4 mins
- Unabridged
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Depression sucks. It's a debilitating illness that affects the mind and the body—and chances are that you or someone you love will battle depression at some point in your lifetime. This Is Depression is your guide through the darkness.
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Nothing new or helpful
- By latviete55 on 11-20-23
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Perfectly Hidden Depression
- How to Break Free from the Perfectionism That Masks Your Depression
- By: Margaret Robinson Rutherford PhD
- Narrated by: Eleanor Caudill
- Length: 5 hrs and 51 mins
- Unabridged
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If you were raised to believe that painful emotions are a sign of weakness, or if being vulnerable has always made you feel unsafe, then you may have survived by creating a perfect-looking life - a life where you appear to be successful, engaged, and always there for others. The problem? You're filled with self-criticism and shame, and you can't allow yourself to express fear, anger, loss, or grief. You recognize something is wrong, but you're not sure what exactly - only that you feel trapped and alone. If this sounds like you, you may have perfectly hidden depression (PHD).
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Amazing
- By Kimberly Davis on 10-27-20
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The Noonday Demon
- An Atlas of Depression
- By: Andrew Solomon
- Narrated by: Barrett Whitener
- Length: 22 hrs and 10 mins
- Unabridged
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With uncommon humanity, candor, wit, and erudition, National Book Award winner Andrew Solomon takes the listener on a journey of incomparable range and resonance into the most pervasive of family secrets. The Noonday Demon examines depression in personal, cultural, and scientific terms. Drawing on his own struggles with the illness and interviews with fellow sufferers, doctors and scientists, policymakers and politicians, drug designers and philosophers, Solomon reveals the subtle complexities and sheer agony of the disease.
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If you want to get depressed....
- By Daphne Stevens on 09-03-12
By: Andrew Solomon
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The Anatomy of Loneliness
- How to Find Your Way Back to Connection
- By: Teal Swan
- Narrated by: Teal Swan
- Length: 7 hrs and 12 mins
- Unabridged
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Following in the footsteps of the success of The Completion Process, best-selling author and modern spiritual leader Teal Swan offers an in-depth exploration and understanding of loneliness. Drawing on her extraordinary healing technique, the Connection Process, Teal offers a way to experience connection once again.
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Spiritual nonsense
- By Cristi on 07-07-20
By: Teal Swan
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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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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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The Loneliness Companion
- A Practical Guide for Improving Your Self-Esteem and Finding Comfort in Yourself
- By: Shrein H. Bahrami
- Narrated by: Gemma Sun
- Length: 3 hrs and 35 mins
- Unabridged
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Being alone doesn’t have to be lonely. Consider taking time to reflect, regroup, and reconnect with the most important person in your life - you. The Loneliness Companion can help you cope with feelings of alienation and isolation while finding comfort and community in our hyperconnected modern world. Learn how to boost self-confidence and build self-esteem. The Loneliness Companion delivers real, actionable exercises and evidence-based strategies so you can navigate loneliness, heal from past relationships, and gain a healthier, positive approach to dating.
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A completely useless book
- By Anonymous User on 01-26-21
What listeners say about The Upward Spiral
Average customer ratingsReviews - Please select the tabs below to change the source of reviews.
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- Hodges Fam
- 01-05-17
The Science Behind Stress Management
Anyone who has suffered from depression, anxiety, etc has heard that it helps to "stay positive," smile at someone, help someone else, think of things you are grateful for. This book explains the science behind why those techniques and more really are not just platitudes. They really work if you apply them. Many of us have known that horrible moment when you realize that you are I'm a downward spiral and you feel helpless to pull yourself out of it. This book can help.
The narration was right for the material and the material was presented succinctly.
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42 people found this helpful
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- puckmovingD96
- 11-02-16
Learn tools to fight depression
Provides a lot of good takeaways and things you can do to help battle depression. Can get dense at times with brain anatomy but overall very good. Make sure to take notes to put those actionables into place
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- Kay
- 09-20-20
Practical to a point
This book offers a good combination of neuroscience with a good practical advice. First you learn how the brain works, and then what to do about it of you're depressed.
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- Love to Read
- 12-06-17
Calm clever critical thinking author.
This is a wonderful smart book that contains so much brilliant information well worth the time. thank goodness
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- Morgan
- 12-23-21
Depression? Cured. /joke
Finally finished this book and definitely worth the listen! If you're someone really trying to get down to the nitty gritty of your depression, this is the place to start. Gives a lot of information about how your brain is wired and how certain things cause depression, which is just so helpful and encourages better habits (whenever you're ready). This book actually helped me go to my first work social event in two years, and I know without it I couldn't have done that. I will say the words he uses are very scientific (we are talking about all parts of the brain) and it's a bit hard to keep up sometimes about what part of the brain does what. But in the end, it's really all about how to improve that sector, which he goes into detail about. The narrator/author is also just a very enjoyable person to listen to. :)
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- Unhinged Shoopuff
- 10-02-20
significantly useful lists of things to help
would be a much shorter book with the list but there's referencial data from various studies to immediately give context to suggestions and improvement steps. it's a short listen and the visual of an upward spiral is itself a fragment of this book's core message.
docked points because the list wasnt long enough and there wasnt much on progression between being depressed and being 'normal'.
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- A. Karon
- 07-05-18
Well worth hearing
Gave me a much better understanding of the neuroscience of depression and specific steps I could take to help interrupt the downward spiral and Begin to improve. I ended up purchasing the book so that I can highlight the parts I found most helpful. Even without remembering every single part of the brain and how it functions in depression, I have a much better understanding that I need to take regular self care steps in order to support healthy functioning throughout the brain. This book helped me really internalize that.
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- Amazon Customer
- 09-04-18
very insightful, practical, edifying, & inspiring
I loved this book... I've already recommended to more than a dozen people... the science behind it all is very fascinating and empowering
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- Family
- 03-26-24
Incredible data-backed science with a touch of humor
Loved this book! It is amazing and has inspired me to enter my own 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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12 people found this helpful