{"id":8708,"date":"2023-06-29T09:32:30","date_gmt":"2023-06-29T09:32:30","guid":{"rendered":"https:\/\/bloomsoup.com\/?p=8708"},"modified":"2023-06-29T09:40:54","modified_gmt":"2023-06-29T09:40:54","slug":"alex-korb-interview","status":"publish","type":"post","link":"https:\/\/bloomsoup.com\/alex-korb-interview\/","title":{"rendered":"Overcoming Depression: An In-Depth Interview Dr. Alex Korb"},"content":{"rendered":"\n

In this article, I’m excited to sit down (virtually!) with Dr. Alex Korb, acclaimed neuroscientist and author of “The Upward Spiral”. <\/p>\n\n\n\n

In this intimate discussion, Alex candidly shares his journey to a PhD in neuroscience, while seeking answers to his own mental health questions. <\/p>\n\n\n\n

We’ll explore his perspective on the roots of depression and anxiety, the power of positive habits, and his daily routine. <\/p>\n\n\n\n

Through his compassionate lens, we’ll learn the strategies we can employ for positive change, as well as emerging developments in the field of psychology.<\/p>\n\n\n\n

Enjoy!<\/p>\n\n\n\n

Find Alex on his website<\/a> or Instagram<\/a>.<\/em><\/p>\n\n\n

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<\/path> <\/svg><\/span>Alex Korb Books<\/span><\/div>\n\n\n
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The Upward Spiral<\/h2>\n\n\n\n

<\/path><\/svg><\/span>Address depression – one little step at a time<\/span><\/p>\n\n<\/div><\/div><\/div>\n\n

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\n\nAmazon <\/span> <\/path> <\/svg><\/span><\/a>\n\n<\/div>\n<\/div><\/div><\/div>\n<\/div>\n\n
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\"the<\/figure>\n\n<\/div><\/div><\/div>\n\n
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The Upward Spiral Workbook<\/h2>\n\n\n\n

<\/path><\/svg><\/span>Actionable exercises to overcome depression<\/span><\/p>\n\n<\/div><\/div><\/div>\n\n

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\n\nAmazon <\/span> <\/path> <\/svg><\/span><\/a>\n\n<\/div>\n<\/div><\/div><\/div>\n<\/div>\n<\/div><\/div>\n\n\n

Alex Korb Interview<\/h2>\n\n\n\n

1. Can you share a little of your background and how you became interested in mental health?<\/h3>\n\n\n\n

I\u2019ve always been interested in how things work, including how my own mind worked. <\/p>\n\n\n\n

In college I took a neuroscience class and realized that neuroscience explained so many of the questions about myself that I was interested in. <\/p>\n\n\n\n

I\u2019ve struggled at times with feelings of anxiety or depression, and I found it validating and comforting that mental health challenges could be explained by what\u2019s happening in the brain.<\/p>\n\n\n\n

Eventually I wanted to commit to understanding these things on a deeper level so that I could help more people, and that\u2019s what led me to get a PhD in neuroscience.<\/p>\n\n\n\n

2. Much has been written on the potential origins of mental health issues – but what causes depression and anxiety?<\/h3>\n\n\n\n

People often think there\u2019s something \u201cwrong\u201d with their brain if they have depression or anxiety, but that\u2019s not really the case. <\/p>\n\n\n\n

There\u2019s no brain scan or EEG or lab test you can take that will diagnose someone with depression. <\/p>\n\n\n\n

And yet these issues originate from what\u2019s happening in the brain. <\/p>\n\n\n\n

However, it\u2019s not a part of the brain that\u2019s malfunctioning or broken, it\u2019s an issue with the dynamic communication and tuning of numerous brain circuits. <\/p>\n\n\n\n

It\u2019s a problem with how the thinking, feeling, habit, and reward circuits are communicating with and regulating each other.<\/p>\n\n\n\n

3. You’ve written a book on depression that has resonated with many readers. Can you provide a brief summary of “The Upward Spiral”?<\/h3>\n\n\n\n

The Upward Spiral can be summarized in a couple main points. <\/p>\n\n\n\n

1. There\u2019s nothing \u201cwrong\u201d with the brain in depression, but it is caused by the tuning of particular brain circuits. Specifically there\u2019s a problem with how the thinking, feeling, and action circuits are communicating with and regulating each other. <\/p>\n\n\n\n

2. Small positive life changes<\/a> \u2013 in thinking, actions, etc \u2013 cause small brain changes \u2013 in its electrical activity and chemical composition. In short you can change the tuning of key brain circuits. And those small brain changes<\/a> make it easier to make further positive life changes.<\/p>\n\n\n\n

4. It seems that forming incremental habits is crucial in mitigating depression. Can you share what this looks like in practice and the science behind it?<\/h3>\n\n\n\n

Habits are mediated by a brain region called the dorsal striatum, and they all share the same basic structure whether they are \u201cgood\u201d or \u201cbad\u201d habits.<\/p>\n\n\n\n

The dorsal striatum doesn\u2019t make a distinction.<\/p>\n\n\n\n

To start, a habit is triggered by something \u2013 an external event, another habit, a thought, an emotion, etc. <\/p>\n\n\n\n

That makes you do the habit, which benefits you in some way. <\/p>\n\n\n\n

And because it benefits you, the neural connections that caused you to do the habit get strengthened. <\/p>\n\n\n\n

That means each time you repeat an action in a certain situation it makes it more likely that you\u2019ll do that action again in the future.<\/p>\n\n\n\n

So the goal is to recognize the bad habits you\u2019re stuck in and figure out how to stop triggering them or stop strengthening them. <\/p>\n\n\n\n

And part of that is to figure out how to start triggering more positive habits and strengthening those.<\/p>\n\n\n\n

5. What does your own daily routine look like?<\/h3>\n\n\n\n

My daily routine isn\u2019t magical. <\/p>\n\n\n\n

And one of the keys I emphasize in coaching people is that you can\u2019t just hope to copy someone else\u2019s routine, because your brain is unique, and your circumstances, goals, and values are also unique. <\/p>\n\n\n\n

You just need to make sure that your routine helps your brain function optimally.<\/p>\n\n\n\n

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  1. I wake up around 6:45, read a bit, play with my kids and then take them to school. <\/li>\n\n\n\n
  2. I usually go for a 10-minute walk in the morning before starting work.<\/li>\n\n\n\n
  3. Throughout the day I take frequent breaks to relax and refocus and move my body. <\/li>\n\n\n\n
  4. In the afternoon I usually go for another 10-minute walk or sometimes a run (you don\u2019t really need as much intense exercise as most people think).<\/li>\n\n\n\n
  5. I don\u2019t have a big mindfulness or gratitude practice, but instead practice small bits throughout the day \u2013 though that usually only works when things are mostly habitual. <\/li>\n\n\n\n
  6. Family time and reading and family dinner in the evenings. <\/li>\n\n\n\n
  7. And most nights after the kids go to bed my wife and I watch TV we\u2019re excited to watch (as opposed to just watching TV for the sake of watching TV).<\/li>\n\n\n\n
  8. Bedtime around 10:30PM.<\/li>\n<\/ol>\n\n\n\n

    6. I love your quote, “We don\u2019t just choose the things we like; we also like the things we choose.” People with depression are often reported to have difficulty making decisions – how can they become more decisive?<\/h3>\n\n\n\n

    People can become more decisive by listening to what their emotions are telling them about what\u2019s truly important to them. <\/p>\n\n\n\n

    From there it\u2019s important to be compassionate towards yourself and accept that you don\u2019t have full control over everything, nor do you have complete information. <\/p>\n\n\n\n

    It\u2019s also helpful to stop trying to make the perfect decision or the \u201cbest\u201d decision, and just make a good decision. <\/p>\n\n\n\n

    Often you don\u2019t have enough information to know what the \u201cbest\u201d decision is. <\/p>\n\n\n\n

    But usually there are tons of good decisions available to you that are all better than sitting there doing nothing but worrying about making the \u201cwrong\u201d (i.e. not \u201cbest\u201d) decision.<\/p>\n\n\n\n

    7. Goal-setting is often discussed as an essential part of mental health. If someone feels stuck, how do they know which goals are worth pursuing?<\/h3>\n\n\n\n

    When you\u2019re really stuck you usually can\u2019t know which goals are worth pursuing. <\/p>\n\n\n\n

    Though if you do know, then great! Pursue them! <\/p>\n\n\n\n

    To see if you already know, start by thinking about your ideal future without worrying about whether it\u2019s \u201crealistic.\u201d <\/p>\n\n\n\n

    In other words, what do you dream about? <\/p>\n\n\n\n

    That\u2019s a good hint at where you should start setting goals<\/a>.<\/p>\n\n\n\n

    But if you don\u2019t know which goals are worth pursuing, that\u2019s fine. <\/p>\n\n\n\n

    In that case you just have to take your best guess and get going. <\/p>\n\n\n\n

    In other words, pick a goal and start taking action. <\/p>\n\n\n\n

    Once you start moving somewhere you gain more information about yourself and you can adjust or pick a different goal entirely.<\/p>\n\n\n\n

    Think of it like an experiment. <\/p>\n\n\n\n

    You don\u2019t know the answer before you start. <\/p>\n\n\n\n

    You just have a hypothesis and you test it out. <\/p>\n\n\n\n

    And then incorporate that new information into a new hypothesis and keep going.<\/p>\n\n\n\n

    8. You’ve said that “Positive life changes, even very small ones, lead to positive brain changes”. How do self-belief and developing a positive self-image affect mental health?<\/h3>\n\n\n\n

    When you start with the assumption that you\u2019re broken and irreparable, it\u2019s very hard to take positive action, because your brain often interprets everything through a negative lens. <\/p>\n\n\n\n

    It\u2019s much more useful to treat yourself with compassion at stop getting in your own way by calling yourself \u201cbroken.\u201d <\/p>\n\n\n\n

    That\u2019s not to say that everything is perfect, just that you\u2019re aren\u2019t broken or damaged.<\/p>\n\n\n\n

    From there it\u2019s helpful to adopt a growth mindset<\/a> \u2013 the belief that through hard work you can change (and it\u2019s also a more accurate description of your biology). <\/p>\n\n\n\n

    So when you start from the assumption that it\u2019s possible to change your brain and strengthen your mental resilience, then it becomes much easier to change.<\/p>\n\n\n\n

    \"mindset\"<\/figure>\n\n\n\n

    9. What is the relationship between happiness and depression – does one emerge naturally in the absence of the other?<\/h3>\n\n\n\n

    Happiness and depression have a complex relationship. <\/p>\n\n\n\n

    In depression there\u2019s often a dearth of happiness, but it can still show up (sometimes making the depression more painful by contrast). <\/p>\n\n\n\n

    Happiness can also help combat depression, but simply eliminating depression does not guarantee happiness. <\/p>\n\n\n\n

    It is more helpful to think of both as processes as opposed to fixed states.<\/p>\n\n\n\n

    10. “The Upward Spiral” emphasizes the role of social connections in mental health. How can someone, who has a tendency to withdraw, start engaging with others and maintaining relationships?<\/h3>\n\n\n\n

    Three tools are very helpful:<\/p>\n\n\n\n