Alex Korb QUOTES

1 " Go for good enough. Worrying is often triggered by wanting to make the perfect choice or by trying to maximize everything. When buying a used car, you want one that is cheap, reliable, safe, sexy, the right color, and fuel efficient. Unfortunately, no single option is likely to be the best in all those dimensions. If you try to have the best of everything, you’re likely to be paralyzed by indecision or dissatisfied with your choice. In fact, this kind of “maximizing” has been proven to increase depression. So don’t try to make the most amazing dinner; start out by just making a good dinner. Don’t try to be the perfect parent; just be a good one. Don’t try to be your happiest; just be happy. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

2 " Exercise beforehand. Walk up and down the stairs twice. Do ten sit-ups. Jog around the block. You were going to have the reward anyway, so just insert a little activity into your inactivity. And when you feel that you earned that television show or that ice cream, it’s even more enjoyable. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

3 " Being around other people and developing close relationships feels good for a reason, and that reason is dopamine. Thus it’s not surprising that dopamine and oxytocin interact with each other. Dopamine neurons connect to the part of the hypothalamus where oxytocin is produced, and oxytocin stimulates the area of the brain stem where dopamine is produced. In addition, the dopamine-rich nucleus accumbens receives input from oxytocin neurons. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

4 " Boosting serotonin leads to a better mood and a greater ability to set goals and avoid bad habits. Increasing norepinephrine means better concentration and lower stress. And more dopamine generally means more enjoyment. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

5 " A different Japanese study showed that playing with a dog with which you have a strong bond—a dog that is more likely to make eye contact with you—can increase oxytocin. This suggests that having someone look to you for support or trust can increase oxytocin. Simply petting a dog can also start an upward spiral. Petting, like other forms of light touch, boosts oxytocin. And petting a dog, even someone else’s dog, also increases dopamine and endorphins. The increases in these other neurotransmitters provides even more thrust to an upward spiral. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

6 " Once you start being productive, dopamine is released in the striatum and parts of the prefrontal cortex. Suddenly you’ll have more energy and motivation to do the thing you really need to do. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

7 " Massage. Numerous studies have examined the effects of massage on everyone from babies and new mothers to breast-cancer survivors and people who suffer from migraines. The results are fairly clear that massage boosts your serotonin by as much as 30 percent. Massage also decreases stress hormones and raises dopamine levels, which helps you create new good habits. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

8 " You can change dopamine and the dorsal striatum with exercise. You can boost serotonin with a massage. You can make decisions and set goals to activate the ventromedial prefrontal cortex. You can reduce amygdala activity with a hug and increase anterior cingulate activity with gratitude. You can enhance prefrontal norepinephrine with sleep. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

9 " I was playing a lot of sports, and that actually changes dopamine signaling in the brain, which helps make life more enjoyable. And going to class not only altered the habit circuit in my brain, but it also meant that I had to spend some time out in the sun on my way to and from classes, which boosted my serotonin and regulated electrical activity in my brain during sleep. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time (16pt Large Print Edition)

10 " Serotonin—improves willpower, motivation, and mood. Norepinephrine—enhances thinking, focus, and dealing with stress. Dopamine—increases enjoyment and is necessary for changing bad habits. Oxytocin—promotes feelings of trust, love, and connection, and reduces anxiety. GABA—increases feelings of relaxation and reduces anxiety. Melatonin—enhances the quality of sleep. Endorphins—provide pain relief and feelings of elation. Endocannabinoids—improve your appetite and increase feelings of peacefulness and well-being. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

11 " Keep an exercise plan. Add exercise on your to-do list or calendar and check it off when you complete it. Planning activates the prefrontal cortex, and checking it off the list releases dopamine. Win-win. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

12 " Just ten minutes of exercise had significantly altered their dopamine circuits and increased their willpower. Yes, pedaling a couple miles on a stationary bike while reading the latest issue of People won’t solve all your problems, but for your brain, it’s a heckuva lot better than just sitting there, and it’s a great kick start to an upward spiral. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

13 " With each little bit of exercise I did, each time I chose to move a little more, everything became easier. My brain was juicing up on all those good neurochemicals—all that serotonin, dopamine, and norepinephrine began making things happen. The BDNF was silently working away. As a result, not only did I have a bigger appetite, but food tasted better, and I wanted to eat healthier foods. I didn’t worry about things as much, and my sleep improved. I felt like I had more free time and even felt younger. Then exercise became more appealing, and slowly I became intrigued by the thought of a marathon. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

14 " Setting Goals to Increase Dopamine. People are often at their best when working toward a long-term, meaningful goal that they believe is achievable, like earning a degree or getting a promotion. That’s because not only is dopamine released when you finally achieve a long-term goal but it’s also released with each step you make as you move closer to achieving it. Having a goal also allows the prefrontal cortex to more effectively organize your actions. And most importantly, achieving the goal is often less important to happiness than setting the goal in the first place. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

15 " Your Dopamine System with Quality Sleep. The dopamine system helps modulate both slow-wave sleep and REM sleep.28 Furthermore, not only does dopamine have a large effect on sleep (as well as on pain and depression) but sleep, pain, and depression all also affect the dopamine system. In addition, many aspects of the dopamine system are influenced by circadian rhythms, including the production of dopamine receptors, dopamine transporters, and dopamine itself. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

16 " Fortunately, suppressing an impulse doesn’t always have to decrease your dopamine—it can actually feel good. The key is the prefrontal cortex, which is responsible for pursuing long-term goals and has the ability to modulate dopamine release in the nucleus accumbens. So suppressing an impulse can be rewarding, as long as it’s in service of your larger values. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

17 " Getting a massage is also a great way to relax your muscles. Massage reduces pain, stress, and anxiety, and it improves sleep. The wide-ranging effects likely result from the fact that massage boosts your serotonin and dopamine levels and decreases cortisol. Sometimes it’s even helpful to give yourself a massage with a tennis ball by lying on it, leaning against it, or rolling it firmly against your muscles. It probably doesn’t have all the same effects as getting a massage from a person, but it’s cheap and quick, and it can still feel great. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

18 " Another study showed that humor appreciation also activates the dopamine-rich nucleus accumbens, as well as the brain stem region that produces dopamine, which explains the enjoyable aspect of humor. It also activates areas of the dorsal striatum, which suggests that there is something habitual about humor appreciation. It is something you can practice, something you can get better at. At the very least, you now have a scientific reason to watch funny videos on YouTube. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

19 " Serotonin helps with impulse control, willpower, and resilience. Dopamine is important in enjoyment and habits. Norepinephrine modulates focus and concentration. Oxytocin is essential to close relationships. Other neurotransmitters are important too, like GABA (antianxiety), endorphins (elation and pain relief), and endocannabinoids (appetite and peacefulness). Other chemicals, like BDNF, help grow new neurons, and even proteins in the immune system play a role. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

20 " Massage reduces pain because the oxytocin system activates painkilling endorphins. Massage also improves sleep and reduces fatigue by increasing serotonin and dopamine and decreasing the stress hormone cortisol. So if you’re feeling out of sorts, get a massage. You’ll be actively triggering the neurotransmitter systems that work to make you happier. "

― Alex Korb , The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time