The Upward Spiral pdf epub mobi txt 电子书下载 2025

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出版者:New Harbinger Publications

作者:Alex Korb PhD

出品人:

页数:240

译者:

出版时间:2015-3-1

价格:USD 16.95

装帧:Paperback

isbn号码:9781626251205

丛书系列:

图书标签:

抑郁症
心理学
neuroscience
科普
麻木
锻炼
运动
表情
心理健康
自我提升
认知行为
情绪管理
成长思维
心理韧性
正向思维
个人发展
心理疗愈
积极心理学

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具体描述

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.

作者简介

Alex Korb, PhD, has studied the brain for over a decade. He earned an undergraduate degree in neuroscience from Brown University, and received his PhD in neuroscience from the University of California, Los Angeles. He wrote his dissertation on depression, and has published numerous scientific articles on depression. He is currently a postdoctoral neuroscience researcher at UCLA in the department of psychiatry, and is also a scientific consultant for several biotech companies. He has a wealth of experience in yoga and mindfulness, physical fitness, and even stand-up comedy.

目录信息

Part 1:
Stuck in a downward spiral
A brain map of depression
Trapped with anxiety and worry
Always noticing the negative -- Caught in bad habits
Part 2:
Creating an upward spiral
Exercise your brain
Set goals, make decisions
Give your brain a rest
Develop positive habits
Take advantage of biofeedback
Activate a gratitude circuit
Rely on the power of others
Your brain in therapy
· · · · · · (收起)

读后感

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这本书没有别的抑郁有关的书的浓浓鸡汤感，前面主要讲什么激素和大脑的什么区域参与了抑郁。以及最重要的，讲清楚抑郁只是大脑决策出了问题，而不是大脑出了什么问题。人类大脑有天生的倾向更在意糟糕的信息和事物，而焦虑、压力、失控感让大脑产生了一套无法感知快乐（多巴胺...

评分☆☆☆☆☆

相比于没什么实质内涵的抑郁症自助读物，这本书还是很好的介绍了抑郁症的病理成因，prefrontal cortex, hypothalamus, hippocampus, amygdala都有讲到，但是又不会特别专业而难读。后半部分的life change没有特别仔细读，但是觉得和很多书都有似曾相识的感觉。总体来说，还是值...

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作者是 UCLA 的脑神经科学家, 背景很专业. 但不同的是, 不像很多专业书重点都在讲背后的原理, 这本书里有非非非非非常多实用建议, 书里每隔几页就有灰色背景框的段落, 里面都是实用建议, 更重要的是都有科学依据! 具体可行的建议摘要如下 (太多了, 所以本文非非非非非非非非非...

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这本书用是很多可以具体操作的方法，以及头脑当中神经的部分，说了一下抑郁症的形成因素，容易受到哪些因素，以及用哪些方法可以改进。 “降低压力水平可以通过很多方式来完成：比如锻炼（见第5章）、制定决策（见第6章）、改善睡眠（见第7章）、生物反馈（见第9章），感激（见...