The Upward Spiral Workbook is an excellent resource for changing mindset and creating a game plan to fight depression. The exercises are based on current brain science and are easy to understand. I recommend this book as a tool in the toolbox for people struggling with anxiety and depression.

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.

I read this book in an unedited advanced reader copy from Netgalley.
The Upward Spiral Workbook is such a helpful format and clear on concepts that I would use it for myself and for therapy clients. Alex Korb gives simple explanations of complex neurological systems. The book then breaks down all the different things that a person can take to make those neurological systems healthier into easy to manage and highly organized steps. I wanted something that would encourage motivation and activity. That is exactly what this book does. I would buy a paper copy to benefit from the pieces I missed out on by the book being pre-published form.

While I did not read the book this workbook was based on (The Upward Spiral), I was familiar with the concept, especially as it relates to CBT, before reading this book. I was thrilled with how accessible this workbook was for those at all stages of dealing with depressive mood and related disorders. There were quality assessment tools in the beginning chapters for someone new to dealing with this. I found the suggestions in each section to be so thoughtful and kind, truly grateful toward someone who could be suffering. For instance, in the portion on movement (aka exercise, in other manuals and guides), one of the suggestions was to stand up from the couch and sit back down. For someone without depression that may seem silly, but when you feel swallowed whole, sometimes walking from one room to the next instead of staying where you are is an upward Spiral. I greatly appreciated this and will be adding it to my repertoire of books in depression treatment and prevention.

Whenever I am picking up a workbook, I am looking for something that is actionable, and that right from the beginning. What I am not looking for is a standard non-fiction book, that contains some questions or activities laced throughout them. That to me defies the definition of a workbook.
This book is sadly, one of the latter.
While it contains a lot of information that is useful, it contains less actionable items, that I am used to or looking forward to when picking up a workbook.

Searching through the text, I was at least hoping that I would find something revolutionary, something I have not heard before from numerous blog posts, books, and articles, and again, I was disappointed. I already know that exercise is a good tool to get out of depression. I also already know that it is better to exercise with others. However, I do not think, that reading this book, will actually motivate someone to change their behavior, and make them get off the couch.
I also do not believe that clinical depression can be cured by simply offering some breathing exercises, as described in this book. Sure, they can be helpful, but don't you think, that if the practicing pattern of breathing on a daily basis, would cure depression, more people would stop having depression?
I am not sure if this book is contributing to the stigma of "get of the couch, and just do" approach to "cure" depression, or if it is a heartfelt attempt to truly help. However, it is not the book that will help you move from being at the mercy of your neuro-differences, and all of a sudden make you "normal" - whatever the heck that is anyway.