Neuroscientist and author Dr. Alex Korb has dedicated his career to understanding the intricate workings of the brain, particularly in relation to depression and well-being. Through his bestselling book, "The Upward Spiral," and numerous interviews, he has shared a wealth of knowledge on how small, practical changes can create a positive feedback loop in the brain, leading to a happier and healthier life.

On the Nature of Depression

  1. "The big problem with the downward spiral of depression is that it doesn't just get you down, it keeps you down. Depression is a very stable state – your brain tends to think and act in ways that keep you depressed." [1][2]
  2. "There's nothing 'wrong' with the brain in depression, but it is caused by the tuning of particular brain circuits. Specifically there's a problem with how the thinking, feeling, and action circuits are communicating with and regulating each other." [3]
  3. "People often think depression is just being sad all the time, but it's far more than that. In fact, a lot of people who suffer from depression don't feel sad per se. They can often feel an emptiness where emotion should be." [4][5]
  4. "Depression can have a huge number of different causes...it could just be that the interaction – the dynamic interaction – of all those cars just reaches a tipping point. With depression, it's the same way." [5]
  5. "The way the human brain is designed, anxiety and depression are just natural byproducts of the interaction of brain circuits that we all have." [6]
  6. "Depression is a pattern of brain activity, not a character flaw." [7]

The Power of Small Changes and the Upward Spiral

  1. "You can turn a tendency toward a downward spiral of depression and anxiety into an upward spiral of joy and clarity in your life." [1][8]
  2. "Small positive life changes – in thinking, actions, etc – cause small brain changes – in its electrical activity and chemical composition. In short you can change the tuning of key brain circuits." [3]
  3. "Small positive steps lead to more positive steps, creating an upward spiral." [9]
  4. "The good news is that just one small step can be a step in the right direction... there isn't 'one big solution' that will solve your depression. Instead, there are dozens of small, practical things you can do to alleviate your symptoms and start healing." [10]
  5. "Start small: Focus on making one small positive change at a time, such as incorporating a short exercise routine into your day or practicing gratitude before bed." [11]

On Exercise

  1. "You can change dopamine and the dorsal striatum with exercise." [1][12]
  2. "In particular, aerobic exercises, like running and biking, are best at boosting serotonin." [1]
  3. "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." [1]
  4. "Exercise rewires the brain, boosting mood and cognitive function." [7]

On Gratitude

  1. "Gratitude has been shown to, if people who keep a gratitude journal, improve the quality of their sleep, and sleep symptoms of depression are one of the causes of depression." [4]
  2. "The most important feature of gratitude is not finding something to be grateful for. It's remembering to look in the first place because that activates the prefrontal cortex." [4][5]
  3. "Gratitude can have such a powerful impact on your life because it engages your brain in a virtuous cycle. Your brain only has so much power to focus its attention. It cannot easily focus on both positive and negative stimuli." [13]
  4. "Even if a situation is 90 percent what you don't want, you can still be grateful for the other 10 percent." [14]
  5. "Focusing on and expressing what you're grateful for helps increase our sense of connection with others, even if you're by yourself." [3]

On Decision Making and Goals

  1. "Making a decision, even a tiny decision, starts shedding light on ways to improve your life." [1]
  2. "Unfortunately, people with depression tend to create nebulous goals that are poorly defined, which makes progress and achievement difficult." [1]
  3. "Once we have more clarified goals it changes our brains response to the world and how it perceives the world. It becomes more effective at organizing all of our resources towards achieving something." [6]
  4. "So if you tend to worry, reduce your options and make quick decisions whenever possible. As soon as you make a decision, however small, everything starts to feel more manageable." [1]
  5. "In mountaineering, if you're stuck in a bad situation and you don't know the right way out, you just have to pick a direction and go. It doesn't have to be the best direction...what you do know is that if you sit there and do nothing, you're screwed." [12][14]

On Habits

  1. "For the first thirty years of your life you make your habits. For the last thirty years of your life, your habits make you." [1][12]
  2. "Korb reveals the profound impact that daily habits have on our brain chemistry. From exercise and sleep to social interactions and gratitude, he outlines simple yet effective changes we can make to support our mental health and boost our mood." [11]
  3. "Developing positive habits requires repetition and self-affirmation." [7]
  4. "Bad habits and fatigue persist due to striatum activity." [7]

On Self-Compassion and Acceptance

  1. "Be as patient and kind with yourself as you would be with a cute little puppy that you're trying to house-train. Stressing the puppy out will only make it pee on the floor." [1][12]
  2. "Acceptance, on the other hand, teaches that how you feel is simply how you feel. It's neither good nor bad. It just is. And interestingly, when you're stewing in negative emotions, accepting them often helps them dissipate, like an early morning mist beneath a ray of sun." [1]
  3. "It's much more useful to treat yourself with compassion at stop getting in your own way by calling yourself “broken.”" [3]
  4. "Practice self-compassion: Treat yourself with kindness and understanding, acknowledging that setbacks and difficulties are a natural part of life." [11]
  5. "Avoid the downward spiral of self-criticism and shame." [15]

On Mindfulness and Awareness

  1. "Awareness does not require emotion, because emotion and awareness are mediated by different brain regions." [1]
  2. "Improving your ability to stay present, a practice known as “mindfulness,” helps enhance these activations and leads to long-term improvements in anxiety and worrying."
  3. " [12]Focus on the present moment and fully engage in whatever you're doing. Mindfulness brings clarity and deepens your experience of life." [16]
  4. "Practicing mindfulness can reduce the brain's stress response and calm anxious activity in the amygdala." [15]

On Social Connection

  1. "You can reduce amygdala activity with a hug." [1][12]
  2. "Engage in social activities: Seek out opportunities to connect with others, whether it's joining a club or volunteering for a cause you care about. Building meaningful relationships can have a profound impact on your mood." [11]
  3. "Social connections are vital for brain health and mood regulation." [7]

On Sleep

  1. "Go out in the sunlight. Bright sunlight helps boost the production of serotonin. It also improves the release of melatonin, which helps you get a better night's sleep." [12]
  2. "You can enhance prefrontal norepinephrine with sleep." [1][12]
  3. "Prioritize sleep hygiene: Create a relaxing bedtime routine, minimize exposure to electronic devices before bed, and create a comfortable sleep environment to improve the quality of your sleep." [11]
  4. "Quality sleep is crucial for mental health and brain restoration." [7]

On Worry and Anxiety

  1. "Fear is a response to actual danger that is right here, right now, while anxiety is concern for events that only might happen." [1]
  2. "Worrying is often triggered by wanting to make the perfect choice or by trying to maximize everything." [1][12]
  3. "Go for good enough...Don't try to be your happiest; just be happy." [12]
  4. "Worry and anxiety are brain's protective mechanisms gone awry." [7]
  5. "A million years ago, some early human looked at a cave and said, “I think I'll go check it out.” His friend was a little more anxious and grunted back, “Not sure that's such a good idea.” And guess what? The first guy got eaten by a bear and the second guy is your ancestor." [1]

Learn more:

  1. Top 25 Alex Korb Quotes (2025 Update) - QuoteFancy
  2. Alex Korb Quote: “The big problem with the downward spiral of depression is that it doesn't just get you down, it keeps you down....” - QuoteFancy
  3. Overcoming Depression: An In-Depth Interview Dr. Alex Korb | Bloomsoup
  4. Your Brain on Depression: A Fascinating Interview with Neuroscientist, Dr. Alex Korb
  5. The Neuroscience of Depression: Creating an Upward Spiral with Dr. Alex Korb
  6. Episode 185 - Alex Korb - The Most Common Psychological Disorder in America
  7. The Upward Spiral | Summary, Quotes, FAQ, Audio - SoBrief
  8. Alex Korb Quote: “You can turn a tendency toward a downward spiral of depression and anxiety into an upward spiral of joy and clarity in...” - QuoteFancy
  9. The Upward Spiral Chapter Summary | Alex Korb Phd - Bookey
  10. The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time by Alex Korb | Goodreads
  11. Summary & Actionable tips from “The Upward Spiral Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time” by Alex Korb - Medium
  12. Quotes by Alex Korb (Author of The Upward Spiral) - Goodreads
  13. Quote by Sarah Wilson: “Alex Korb writes in “The Grateful Brain,” “Grat...” - Goodreads
  14. The Upward Spiral Quotes by Alex Korb - Goodreads
  15. The Upward Spiral Method - Alex Korb, Ph.D.
  16. 30 Best The Upward Spiral Quotes With Image - Bookey