The Upward Spiral pdf epub mobi txt 電子書 下載2025
- 抑鬱癥
- 心理學
- neuroscience
- 科普
- 麻木
- 鍛煉
- 運動
- 錶情
- 心理健康
- 自我提升
- 認知行為
- 情緒管理
- 成長思維
- 心理韌性
- 正嚮思維
- 個人發展
- 心理療愈
- 積極心理學
具體描述
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.
著者簡介
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.
圖書目錄
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
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讀後感
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...
評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...
評分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...
評分今天，全世界已经有3.5亿人被抑郁症困扰，相当于每100个人里就有5个人深受其害。 抑郁症离我们不远，它就在我们身边。 一、那些身患抑郁症的名人们 斯托尔： 人类的心灵并非坚不可摧，但有少数勇敢者发现，当身处地狱时，他们才得以瞥见天堂。 抑郁症确实很可怕，很多人都避之...
評分用戶評價
What a great book!!! 朋友推薦的神經科學，剛開始覺得會很學術看不下去，慢慢的就停不下來瞭。前半部分講瞭what and why, 後半部分講瞭how。案例都用簡單的比喻很好的描述清晰。尤其是在這個特殊時期，真香。
评分What a great book!!! 朋友推薦的神經科學，剛開始覺得會很學術看不下去，慢慢的就停不下來瞭。前半部分講瞭what and why, 後半部分講瞭how。案例都用簡單的比喻很好的描述清晰。尤其是在這個特殊時期，真香。
评分看完瞭。喜歡。有用。可能在看的過程中已經跟彆人安利瞭幾百次瞭。
评分用書裏的建議對我非常有效。也很簡單。陽光、散步、與陌生人之間的對話...就是這些微不足道的小事讓人對生活的掌控力越來越強，也越來越滿意。這本書不像那些靈修類的一些mindset，死盯著一個地方讓人卡住。而是一個地方的不舒服從彆處輕輕一點就能化開，因為能量場是牽一發而動全身的。背後的腦迴路原理也講得深入淺齣，很好讀。
评分實用性很強，可以更深刻的瞭解大腦如果思考(thinking)和感知(feeling)周邊的世界。
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