The Upward Spiral summary

Have you ever had a great plan but lost faith in it as you realized all the things that could go wrong? You start to worry and the more you think about the possible deficiencies in your plan, the more worried you get.

It’s easy to see how you can get trapped in a fretful spiral, in which every plan you make is tinged by negativity. Interestingly enough, your prefrontal cortex, which is responsible for planning, is also in charge of worrying.

Some people say that, for every negative comment you receive, you need several positive ones to smooth things over. This holds especially true for depressed people.

How come?

We’re constantly being told how excellent exercise is for the body – and with just cause. But working out isn’t just good for our waistlines, it’s good for our emotional health as well. In fact, exercise fights depression on three levels: physically, mentally and socially.

Unfortunately, when people are depressed, they rarely feel like exercising. As they see everything through a negative filter, they assume physical activity won’t help. But in reality, exercise combats all the symptoms of depression.

Life is full of major questions about things like career changes and mortgages, and it’s not uncommon to experience worry or anxiety when faced with such choices. The good news is that we can escape these spiraling emotions by making decisions and creating certainty.

Just consider an example from Touching the Void, a classic book about mountain climbing. The author, Joe Simpson, explains that when you’re on the mountain, you need to make decisions, even if they’re the wrong ones.

Sleep affects just about every aspect of your health, both physical and mental. Poor sleep causes increased blood pressure, worsens mood and impairs memory as well as the ability to learn. It’s not surprising that it’s a common symptom of depression.

If you get a good night’s sleep, you’ll feel better and think more clearly the next day. Great sleep increases your focus and improves your ability to make decisions. It even reduces stress, which in turn helps you sleep even more soundly.

When you were little, your parent or guardian probably taught you to always thank people. As an adult you can take this a step further and say “thank you” every day to express the sheer gratitude you have for life.

This is a powerful strategy for combating depression because, as you now know, depression makes everything seem negative, and gratitude is the polar opposite of negativity. Gratitude isn’t dependant on your life situation; it’s a state of mind. So, whether you’re rich or poor, there’s always something to be grateful for.