By Alex Sangha

Living with manic depression means navigating emotional extremes that can shift from euphoria to despair. As someone who has experienced both sides of this spectrum, I have learned that managing mental illness requires structure, support, and self-awareness. On World Mental Health Day (October 10), I want to share a few strategies that help me when my mood begins to crash — small, practical actions that may help others, too.

When my emotions start to sink and tears come easily, I take proactive steps to pull myself back.

Sleep. I take slightly more sedating medication prescribed by my doctor and rest. Often, sleep acts as a natural reset button. I almost always wake up with a clearer head and a lighter heart.

Swim. I call my friends and head to the new New Westminster First Nations-named Pool. The combination of exercise, water, and friendship helps ground me and reduce stress.

Text and Chat. Connection is crucial. I send messages of gratitude to friends and talk with whoever is available to listen. Reaching out reminds me that support networks matter and that I am not alone.

Music. Hindi love songs often lift my spirit. The melodies carry hope, emotion, and a reminder that beauty still exists even in pain.

Write. I channel my thoughts into writing about the world — its social, political, and economic challenges — and how we can make things better. Turning inward energy outward can transform despair into purpose.

Prayer. I pray to my late friend January Marie Lapuz, my ancestors, and the Creator. A spiritual experience from my youth taught me that faith and connection to something greater can provide comfort.

Cry. When nothing else works, I allow myself to cry — often during a moving film. It releases emotion in a healthy way. Crying, I’ve learned, can be as cleansing as swimming or sleep.

Mental health management is not about finding one perfect cure but building a toolkit of coping strategies that fit your own life. These are mine, refined through trial, reflection, and self-compassion.

Manic depression can feel isolating, but recovery is built through connection — to people, to purpose, and to yourself. The key is to act before despair deepens, to reach out before you retreat, and to recognize that asking for help is a sign of strength, not weakness.

As World Mental Health Day reminds us, mental wellness is everyone’s concern. Whether through empathy, listening, or advocacy, each of us can help reduce stigma and make it easier for others to seek support.

Living with manic depression has taught me that while I cannot always control the highs and lows, I can choose how I respond to them. Hope, in the end, is not the absence of struggle — it is the decision to keep moving forward, one small act of care at a time.

Alex Sangha is an award-winning social worker, counsellor, and documentary film producer. He is the founder of Sher Vancouver and co-founder of the Sundar Prize Film Festival, which will return to Surrey and North Delta for its third edition in April 2026.