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

by Alex Korb

So there I was working on the couch or sitting in traffic, aching and aging and out of shape. Around that time, my roommate started training for the LA Marathon and tried to convince me to join him. I didn’t think there was any way I could run a marathon, but seeing his energy and eagerness helped me finally recognize the downward spiral I’d gotten into. So I started making some small changes. After eating breakfast, I would go for a short walk. I didn’t plan it; I just walked out the door and meandered around a few blocks, soaking in the sun. And even though I didn’t have to, I started going to the office anyway. That meant walking to the car, from the parking lot to the building, and up some stairs. It also made me less isolated and closer to the track and the yoga studio, increasing the likelihood I would actually work out. Lastly, I made a more concerted effort to play sports, which is not only physical and social but fun too. 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 slowl...