You know that feeling when everything just feels... heavy? Like you’re stuck in a loop of bad sleep, zero motivation, and that weirdly loud inner voice telling you you're failing at everything? Most of us call it "being in a funk." Neuroscientists call it a downward spiral.
Honestly, depression isn't usually some massive, sudden biological glitch that happens overnight. It’s more like a traffic jam in your head.
Dr. Alex Korb, a neuroscientist at UCLA, basically changed the game with his book, The Upward Spiral. He doesn't look at the brain as "broken" when someone is depressed. Instead, he sees it as a collection of perfectly normal circuits that have just started communicating in a way that makes life miserable.
It's about the tuning.
The Upward Spiral and the Glitchy Communication in Your Head
Your brain is a massive network of interconnected wires. In Alex Korb The Upward Spiral, he breaks down the two main players: the Prefrontal Cortex (the "thinking" part) and the Limbic System (the "feeling" part).
Normally, these two talk to each other to keep you balanced. The limbic system gets scared by a loud noise, and the prefrontal cortex says, "Chill, it’s just the wind." But in a downward spiral, that communication breaks down. The prefrontal cortex loses its ability to calm things down.
👉 See also: How Much Sugar Are in Apples: What Most People Get Wrong
It’s like a microphone and a speaker getting too close. You get that screeching feedback loop.
One bad night of sleep makes you too tired to exercise. Skipping the gym makes you feel guilty. That guilt makes it harder to be social. Suddenly, you’re three weeks deep into a depressive episode because your brain's "worry circuit" is stuck on high volume.
Why Small Steps Actually Matter (No, Really)
We always hear "just take a walk" or "try to be grateful," and if you're feeling low, that advice sounds incredibly annoying. It feels dismissive. But Korb explains the literal neurochemistry of why these "clichés" work.
When you make a tiny decision—like choosing what to eat for lunch instead of just grabbing whatever—you’re giving your prefrontal cortex a workout. You’re telling it, "Hey, you’re in charge, not the impulsive habit center."
- Gratitude isn't about being "fake happy." It's about forcing your brain to search for something positive, which physically increases serotonin production.
- Sunlight is a drug. Even ten minutes outside helps reset your circadian rhythm, which helps your brain produce melatonin at the right time.
- Social interaction counts even if it's small. Just being in a coffee shop around other humans can boost oxytocin, even if you don't talk to a soul.
The Role of "Biofeedback" You Can Control
Korb talks a lot about how your body sends signals back to your brain. This is huge. If you’re slumping your shoulders and frowning, your brain thinks, "Oh, I must be sad," and it stays in that state.
✨ Don't miss: No Alcohol 6 Weeks: The Brutally Honest Truth About What Actually Changes
Basically, you can trick your brain.
Standing up straight or even forcing a smile (even if you feel like a total fraud doing it) sends a signal to your brain that things are okay. It’s not "positive thinking"—it’s physiological signaling. It’s biofeedback.
The Misconception of "Fixing" Yourself
People often think they need to find the one "big thing" that will cure them. A new job. A soulmate. A miracle pill.
But the brain doesn't really work in big leaps. It works in tiny, incremental shifts. The "upward spiral" starts when you change just one small variable in the equation.
Maybe today you just decide to sit on the porch for five minutes. That tiny bit of light might help you sleep ten minutes longer tonight. That extra sleep might give you just enough energy to call a friend tomorrow.
🔗 Read more: The Human Heart: Why We Get So Much Wrong About How It Works
That's the spiral. It works both ways.
What Research Actually Says
Dr. Korb points to studies showing that even the act of labeling an emotion reduces the activity in the amygdala (your fear center). If you say, "I am feeling anxious right now," you’re using your prefrontal cortex to observe your limbic system.
That simple act creates a tiny bit of distance between you and the feeling.
He also emphasizes that the "habit" circuit (the striatum) is incredibly stubborn. It likes doing what it’s always done, even if what it’s doing is making you sad. To break it, you have to use the prefrontal cortex to consciously choose a new action, over and over, until the striatum gets the memo.
Actionable Next Steps to Start Your Own Upward Spiral
If you're feeling stuck, don't try to change your whole life. That’s how you trigger the "overwhelmed" circuit and give up. Pick one of these and do it today:
- Label the Feeling: When you're overwhelmed, say out loud, "I am feeling overwhelmed." It sounds silly, but it switches the brain activity from the emotional center to the thinking center.
- Make One "Good Enough" Decision: Stop trying to find the perfect choice. Decide what to wear or what to eat in under 30 seconds. This strengthens the decision-making circuits.
- Get 10 Minutes of Morning Light: Walk outside as soon as you wake up. This regulates your brain's internal clock better than any supplement.
- The "Long Hug": If you have a partner or a friend, hug them for at least 20 seconds. This is the "magic number" for releasing a significant amount of oxytocin.
- Small Muscle Relaxation: Notice if your jaw is clenched or your shoulders are at your ears. Drop them. This sends a "we are safe" signal to your nervous system.
The goal isn't to be perfect. The goal is to just be 1% better than you were ten minutes ago. That's how you reverse the course.