This is the third and final week of letting everyone know some of the very helpful information in the book, The Upward Spiral, by Dr. Alex Korb. It is a fascinating book that I highly recommend reading, and it is all about making small changes that can start a chain reaction toward a better mood. It is written, primarily, for people with depression; however, anyone can give themselves a boost following the suggestions in the book.
Dr. Korb’s next chapter is about biofeedback. He says, “Your brain constantly receives signals from the rest of the body telling it how to feel.” There are things that we do automatically with our bodies based on our feelings. When we feel happy, we smile. When we’re angry, we bring our eyebrows together. When we are confident, we pull our shoulders back and our heads up. The thing is, that these pathways between our feelings and our bodies become so strong and connected that they end up working in reverse too. If you push your eyebrows together for a few minutes, your brain will get the message that you’re supposed to be in a bad mood, If you curl the corners of your mouth upward, your brain will figure you’re supposed to be happy, and if you put your shoulders back and your head high, your brain will assume you’re feeling confident. Splashing cold water on your face or listening to music will also have a positive effect on your mood when you’re feeling down and stuck. Deep breathing and muscle relaxation can also relieve stress and help you calm your brain. The point is, your mood doesn’t have to be fixed, and you can change it through your physical actions.
Gratitude is a highly underrated method for improving one’s mood. Thinking about and expressing gratitude has been shown to reduce the likelihood of suicidal thoughts, reduce anxiety, improve physical health, and it creates a sense of connection to others. Gratitude gives us a boost of dopamine and serotonin, and it can help improve sleep. One important note is that gratitude isn’t about telling yourself, “Well, at least I don’t have…like….” Social comparisons can, almost inevitably, lead to noticing when others have it better. It is just about being grateful for what you have, regardless of whether others have more or less than us. We can be grateful for anything: your most recent meal, a good night’s sleep, the laugh you had when your dog did something silly, or even the breath you just took.
The next thing mentioned is having social support. Many people who have depression will tell me that they have periods of time where they isolate themselves. This common symptom does reinforce depression, though, and it generally makes their moods worse. Whether we like it or not, our species is very social. Our ancestors weren’t the strongest or scariest on the planet, but humans became the top of the food chain because we were smarter than other animals and we kept each other safe. For people who are anxious in social situations, they will often desire connections while simultaneously fearing them. The region of our brain that registers rejection is the same one that registers physical pain, hence the feeling of “hurt” when we feel rejected. I’m aware that socializing, for some, can feel terrifying. Consider starting small by just being in places where other people are located, even if you don’t wish to socialize. Dr. Korb mentioned that studies have shown, “Interacting with others can help reduce your pain, anxiety, and stress, and it can improve your mood.” Even though folks with depression might feel compelled to be alone, spending time with friends and family actually makes them feel better. Volunteering is a way of being social and helping others, which doubles up the “feel-good” effects.
All of the tips mentioned throughout the book can be very helpful. Sometimes, though, professional assistance is needed. Going to a counselor for therapy creates an opportunity for actual changes in the brain that can alter moods and negative thinking patterns. It can also help people learn to find enjoyment again. In many cases, medication can also be very helpful for people dealing with depression and other disorders. Counseling and medication both create brain changes, but they do so differently, so often it is recommended for people to try both avenues because it creates more opportunity for growth and relief of symptoms.
Well, there you have it. Three blog posts later, we’ve reviewed an entire book. Obviously, there is a lot that I’ve left out. It is a very worthwhile read, so if this blog gives you any curiosity about the book, please go check it out. The point of the book is simple, though. There are many different things that we can do with the intention of helping ourselves. Any positive change that you make allows you to be better off today than you were yesterday. It doesn’t matter how small the change is, it just matters that we take the steps. If you have a goal of being 1% better off today than you were yesterday, and you keep making that goal each day after, you can be in a significantly better place in a relatively short amount of time.