How To Cope With Depression

HOW TO COPE WITH DEPRESSION

After he was diagnosed with clinical depression in 2015, award-winning Illustrator, Emmanuel Lopez , looked back at an exhibition of his self portraits while attending the Ontario College of Art & Design in 1985. He discovered these drawings documented a hidden mental illness that would later lead to severe adversities over the next 30 years. The silver lining was that his art and other creative methods became highly effective SELF-CARE therapies. These tools would vastly empower Emmanuel's HOPE, JOY and indestructible OPTIMISM through the long darkness.

See samples of these self portraits: Click Here

A. MY STORY

For over 30 years I've used my creative skills and talents as SELF-CARE methods to cope with clinical depression and seasonal affective disorder (SAD). These tools were especially life-saving during the decades I had no idea I was suffering from a mental illness. I just thought it was part of who I was. I didn’t think there was anything wrong with me. These "down days" would slowly increase in frequency and duration until the symptoms lasted an entire year in 2000. This mental illness would then be the cause of my life, career and work crashing in 2010.

B. SYMPTOMS

The symptoms included:
• feeling hopelessness for no reason
• withdrawal from social situations
• loss of focus and concentration
• loss of self-worth and self-esteem
• loss of purpose
• heaviness in arms and legs
• a disconnect from all emotions
• ruminating negative thoughts
• suicidal thoughts

When I was finally diagnosed with clinical depression in 2015 at CAMH Toronto and I learned there were three types of depression:
1. Situational depression
2. Clinical depression
3. Seasonal affective disorder (SAD, seasonal depression, winter blues, winter depression)

C. TREATMENT Part 1

I was then recommended anti-depressants which I felt were not effective. But other recommendations included attending two sets of weekly programs called Cognitive Behavioral Therapy (CBT) that were immensely helpful. These group therapy programs (14 and 7 weeks) helped me understand what I was dealing with and provided much needed social interaction and many powerful self-care tools for improving my mood that I still use daily. This included different forms of meditation, time in nature and spiritual guidance.

D. TREATMENT Part 2
SEASONAL AFFECTIVE DISORDER

Being Diagnosed

In 2018 I was officially diagnosed with seasonal affective disorder (SAD, winter depression or seasonal depression) which included symptoms occurring during the Fall and Winter months. It is considered to be a major depressive disorder. I've actually been able to trace back my experiences with SAD as early as my high school years. SAD is more than just “winter blues" with symptoms that can vary from mild to severe depression-like symptoms. SAD is also related to jet lag which is a circadian rhythm sleep disorder, a disruption of the internal body clock.

"SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. As seasons change, people experience a shift in their biological internal clock or circadian rhythm that can cause them to be out of step with their daily schedule. SAD is more common in people living far from the equator where there are fewer daylight hours in the winter."
Read more: Psychiatry.org

Group Therapy Programs

When I was diagnosed with SAD I was recommended a 16 week day treatment program at Mt. Sinai Hospital, Toronto which helped me cope well with the darkness of winter and would profoundly take me even deeper to root causes of my clinical depression. With access on a regular basis to several mental health professionals and insights from the group therapy members I found that classic psychotherapy unearthed unresolved childhood bullying, self-worth issues and more. As of January 2020 I completed a very effective 10 week program called Emotion Focused Mindfulness Group Therapy. I plan to further explore Reparenting Therapy, Inner Child Healing and Complex PTSD.

See my video I edited to help inspire myself: How To Heal Your Inner Child - 8 Inspiring Movie & TV Scenes

Sunshine, Exercise & Brain Foods

Making lifestyle changes like daily walks for exercise while feeling sunshine light on my eyes and face have been helpful in lowering SAD symptoms. Sunshine is also the primary source of Vitamin D which is linked to improving SAD symptoms.

I'm also enjoying the use of resistance tubes training for exercise at home. And I find jogging on the spot or even just bouncing for a minute or two helps my mood. Hot showers are also a wonder and joy for me!

I've also made diet changes for including anti-inflammatory brain foods and super foods/nutrient rich foods into my daily meals. For example I have felt mental health improvements after adding spinach, raw cheeses, raw sauerkraut, pastured eggs and mineral water into my daily diet and do feel symptoms return when I stop eating these raw, farm fresh foods. Read more: My Food & Mood

It's solutions like these that also help lower the ruminating of negative thoughts that come with SAD and depression symptoms. Thankfully this rumination had already lessened since taking the two Cognitive Behavioral Therapy (CBT) programs in 2015.

Recommended:

Here's an excellent slideshow of solutions for SAD that I've tried and integrated into my lifestyle: 8 Ways to Cope With Seasonal Affective Disorder

Excellent 33 min. interview for understanding and treating SAD with Kelly Rohan, a clinical psychologist and researcher at the University of Vermont: Listen

E. TREATMENT Part 3
OTHER THERAPIES

List of therapies that I've explored/integrated into my lifestyle that worked for me on various levels:
• Photography
• Art Therapy
• Movie Therapy
• Music Therapy
• Writing Therapy
• Nature Therapy
• Outdoor Walking
• Vitamin D: regular exposure to sunshine
• SAD Lamps, Light Therapy
• Social Interactions
• Shopping/Retail Therapy
• Increased Hydration
• Alkaline Diet
• Daily Exercise
• Mental Health Days
• Prayer, Meditation & Affirmations
• Pet Therapy
• Sound Therapy

CURRENT KEY THERAPIES:
• Daily self-love affirmations & guided meditations
• Written intentions reviewed daily
• Weekly interpersonal processing group therapy via Zoom
• Weekly Qigong exercise & meditation classes via Zoom

NOTE: I am documenting these therapies on Instagram called:
Motivatorman's Recipe for Resilience Tips so please follow me here!

F. ART THERAPY

Of all my therapies it has been my creative skills (art, graphic design, writing, photography and music) that I've used unconsciously since high school to successfully cope with depression and SAD. Engaging in any creative project quickly transforms my low moods every time my symptoms seeped into my day. These creative coping tools help alleviate the ruminating of negative thoughts and self-talk clouding my brain. This always leads to reactivating my JOY, HOPE and indestructible OPTIMISM. I'm sharing these self-care tools now to help inspire you or a loved one, classmate or co-worker to re-ignite hope in their own struggles. See 8 coping tools below...

• See my TOP 10 INSPIRING MOVIES for MANAGING DEPRESSION
• See my TOP 20 INSPIRING MOVIES for INDESTRUCTIBLE OPTIMISM
• See my "IN THE FILM" UPLIFTING HOLLYWOOD MOVIE MONTAG E I produced, edited & scored with an original song

READ: Emmanuel Lopez in The Toronto Star on clinical depression and cognitive behavioural therapy CBT
LISTEN: Emmanuel Lopez on CBC Radio's Fresh Air Show discussing holiday movies to help with depression

8 CREATIVE COPING TOOLS

Here are eight examples of my creative tools for depression and motivation that I hope will inspire you to implement whenever you feel hopeless, lost or alone.

1. HOLLYWOOD MOVIES
2. ART & ILLUSTRATIONS
3. WRITING
4. PHOTOGRAPHY
5. MUSIC
6. VIDEO STORYTELLING
7. COOKING
8. OTHER Creative Tools

1. HOLLYWOOD MOVIES

I loved movies growing up! They also inspired my creativity and empowered me to be the best person I could be. But then they would help save my life during unexpected periods of depression. They helped give my brain a rest from ruminating thoughts of negativity and hopelessness. Films like Groundhog Day, The Shawshank Redemption and It's a Wonderful Life became my cinema therapy. Ultimately the movie heroes help to teach me how to activate my confidence, courage, resilience and indestructible optimism! In 2006 I began documenting the movies that motivated me in my blog called MOVIES THAT MOTIVATE: THE ADVENTURES OF MOTIVATORMAN!

EXAMPLES:
See: Movies that Motivate Blog with over 1,000 weekly movie tips
Join: High Notes Movie Club

2. ART & ILLUSTRATIONS

Drawing had always been a passion since I was a kid! And it wasn't until I was diagnosed with clinical depression in 2015 that I began to look back and see that doing art was a form of coping with periods of feeling down and hopelessness. The images I created were either very dark or amazingly joyful and full of brightness. Doing art whether for personal reasons or through my illustration business was my therapy!

EXAMPLES:
• Original Artworks
• Published Illustrations

3. WRITING

I've always enjoyed creative writing in school growing up and later wrote many collections of poetry and song lyrics that I later applied to songs I'd compose and record. Writing then became joyfully cathartic when I started to write my MOVIES THAT MOTIVATE blog that was my online diary. No matter how I was feeling, and especially when I felt depression symptoms, I would get out of bed twice a week and wrote my latest post. Each article was like a sculpture to chisel away at until the final edit. They were like little works of art that I could share instantly with my readers and fans around the world. I find writing to be very therapeutic and they always give me a sense of joy to produce!

EXAMPLES:
See: Ebooks by Emmanuel Lopez
See: Movies that Motivate Blog with over 1,000 weekly movie tips
See: Instagram posts, My Indestructible Optimism

4. PHOTOGRAPHY

When I was a kid I remember getting my first camera and was so passionately addicted to taking photos! That passion continued into my teens as I became editor-in-chief of photography for my high school yearbook two years in a row. Later digital cameras were so exciting because it no longer required film rolls and were immediately downloadable! And then my life truly changed when I got my first iPhone. I now photograph constantly and love doing special events, family gatherings or even joyful images I see doing my daily therapeutic walks. When I discovered Instagram I really fell in love because I could post my photos and write little stories to add to them. I loved the sense of community on this social media tool! I'd often be amazed how productive, focused and enthusiastic I feel when writing and posting my photos during periods of depression. My passion for photos truly eliminates the ruminating of negativity and hopelessness that can occur.

EXAMPLES:
See: Instagram posts (over 1,000), My Indestructible Optimism

5. MUSIC

I always had a dream of writing and performing songs growing up and the financial success of my illustration business allowed me to invest in keyboards, synthesizers and recording equipment in the early 90's. My first recording tool was the Fostex 280 which basically split a cassette tape into four paths to record on. Technically it was better then what The Beatles used in the 60's and I absolutely loved composing! In 1990 I recorded one of my best songs on this 4 track recorder called "In the Film" which I only realized 25 years later that it was a form of therapy to help cope with depression at the time. Years later in 1999 I'd record my first CD album called Rain of Angels in which the title track also reveals a depressive state I was in at the time. In the end these songs, and many others, have lyrics that were uplifting and full of hope. I still listen to them today and they always feel like a warm blanket comforting me during dark times.

EXAMPLES:
Listen: Rain of Angels music video
Listen: 2012 song & music video
Listen: In the Film song & music video
Listen: Winter Wonderland song & music video
More info: Rain of Angels music CD

6. VIDEO STORYTELLING

As a teen I loved making Super 8 movies and later in life was so excited to discover the creative power of iMovie on my Mac! It opened up a whole new way of storytelling for me as well as a fantastic easy-to-use creative coping tool for depression. I began making fun little videos using my photos, artwork and music and then short promotionals for my motivational speaking services. I am always in a state of joy whenever I shoot video or editing them into an engaging little movie!

EXAMPLES:
See: In the Film song & music video (4.44 min.)
See: Happy Holidays from Snowy Las Vegas 2008 (1.20 min.)
See: How Passion Fuels Your Life, Career & Business (1 min.)
See: One Minute Intro to Emmanuel Lopez (1 min.)
See: Chocolate Energizes (3.50 min.)
See: How Movies Help You Visualize Success (7 min.)
See: 15 Inspiring Movies for Difficult Times (7 min.)
See: Get Energized by the Great Outdoors (featuring an unreleased instrumental by Emmanuel) (7 min.)

7. DELICIOUS COOKING

After I was diagnosed with clinical depression and antidepressants were ineffective for me, I felt my gut telling me that I could solve this through therapy and diet (pun intended!). Since then I've been passionately researching different diets and learning to cook! And since I am also passionate about photography and storytelling I began photographing the delicious foods and meals I've been preparing. I am currently exploring a high alkaline diet that is plant-based and you can follow my food journey on Instagram.

EXAMPLES:
See: Instagram posts, My Indestructible Optimism

8. OTHER EMPOWERING Creative Tools

This section refers to other forms of creative tools that were beneficial to my mental health & wellness. My creativity has also flowed into graphic design for social media and creating power point presentations for my motivational talks. I also loved designing the marketing material for my illustration business and later as a motivational speaker. I then enjoyed creating marketing materials and social media graphics for other business owners. Helping them "sell their sizzle" can be so fun! Here are links to these creative services...

EXAMPLES:
• Social Media Content Development: www.socialmediawingman.com
• Motivational Speaker Presentations: www.motivatorman.com

Find a Creative Tool That Works For You!

These creative coping tools are just examples to help you, a loved one or co-worker find coping solutions for managing mental illness challenges. Whenever I engage in any of these creative tools, I always feel a deep sense of blissful focus and joy. I am truly in the moment and no longer ruminating on the past or worrying about the future. Solutions to any problem always flow while in this positive mental state! This is a feeling of empowerment I know anyone can experience when they find a creative tool they truly enjoy. Find a creative tool that works for you today and discover how they can help increase your enthusiasm, resilience and activate your indestructible optimism!

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Contact Emmanuel Now
For His Motivational Speaker Services!

Inspire your audience with Emmanuel's motivational speaker topic on
CREATIVE TOOLS FOR MOTIVATION or other topics to increase your:
• Confidence
• Positivity
• Passion
• Perseverance
• Resilience
• Leadership
• Teamwork
• Mental Health & Wellness
• Indestructible Optimism

WEBSITE: www.motivatorman.com
TEL: 416-504-4424
EMAIL: Click here

Instagram: My Indestructible Optimism