Dr. Patrick Keelan, Registered Psychologist

08/03/2026

Want to be happier? Act like an extrovert

In this article, I discuss the emotional health benefits of acting like an extrovert—whether you are an introvert or an extrovert. One of the ‘Big Five’ personality characteristics is extroversion/introversion. A primary difference between extroverts and introverts is the degree to which they seek out social contact. Extroverts tend to do this more than introverts. In turn, introverts prefer to spend more time alone than extroverts. The difference between extroverts and introverts in their relative preferences for spending time with others versus spending time alone has been viewed as a good fit for each of these two personality types. That is, although having social contact is also beneficial to introverts, it was believed that their optimal amount of social contact is less than that of extroverts. In turn, it was thought that going beyond this optimal amount of social contact would be detrimental to introverts and that they should instead spend time alone when they reach that point. In 'A little more social: How small choices create unexpected happiness, health and connection', Dr. Nicholas Epley discussed his own research and that of other psychologists which challenged this view. He proposed that, even though it is not their preference, it is better for the mental health of introverts to seek social contact beyond their optimal amount. In other words, he posited that introverts can be happier by acting like extroverts. In the following sections, I will discuss this idea...[more]...

Estimated reading time: . One of the ‘Big Five’ personality characteristics is extroversion/introversion. A primary difference between extroverts and introverts is the degree to which they seek out social contact. Extroverts tend to do this more than introverts. In turn, introverts prefer to spe...

07/20/2026

The pursuit of happiness: Is it a good idea?

In this article, I will discuss whether it is good for one’s mental health to work on happiness as a goal. The pursuit of happiness is one the ‘unalienable rights’ listed by the authors of the United States Declaration of Independence. This implies that principal author Thomas Jefferson and his colleagues considered working on happiness as a goal to be a good idea. In the following sections, I will evaluate this notion from a mental health perspective...[more]...

Estimated reading time: . The pursuit of happiness is one the ‘unalienable rights’ listed by the authors of the United States Declaration of Independence. This implies that principal author Thomas Jefferson and his colleagues considered working on happiness as a goal to be a good idea. In the fo...

07/20/2026

The pursuit of happiness: Is it a good idea?

In this article, I will discuss whether it is good for one’s mental health to work on happiness as a goal. The pursuit of happiness is one the ‘unalienable rights’ listed by the authors of the United States Declaration of Independence. This implies that principal author Thomas Jefferson and his colleagues considered working on happiness as a goal to be a good idea. In the following sections, I will evaluate this notion from a mental health perspective...[more]...

07/06/2026

Managing intrusive negative thoughts: Letting ‘Radio Doom and Gloom’ play in the background

In this article, I will discuss how to deal with negative thoughts which enter your mind while you are trying to focus on a task or an activity. A common challenge when engaging in a task or an activity is the intrusion of negative thoughts. The content of these negative thoughts typically falls into two categories: (1) Thoughts about not being good enough, often in comparison with others; (2) Worrisome thoughts about negative events about to happen and being unable to cope when they happen. Intrusive negative thoughts can be a significant distraction while you are trying to focus on the task or the activity. This usually leads to worse performance on the task and decreased enjoyment of the activity. Fortunately, there are strategies you can use to manage intrusive negative thoughts. Using these strategies allows you to focus on the task or the activity despite their presence so that you can perform the task effectively and enjoy the activity in which you are engaged. As you will read in the following sections, using the strategies is akin to focusing on a task or an activity while a radio plays in the background...[more]...

Estimated reading time: . A common challenge when engaging in a task or an activity is the intrusion of negative thoughts. The content of these negative thoughts typically falls into two categories: (1) Thoughts about not being good enough, often in comparison with others; (2) Worrisome thoughts abo...

06/22/2026

Setting boundaries: An often-unspoken process

In this article, I discuss how recognizing the need to set boundaries and the setting of boundaries is often more behavioural than verbal. Setting boundaries is necessary when we are being treated disrespectfully. The two-step process of boundary-setting involves first recognizing that boundary-setting is required because of disrespectful treatment followed by setting boundaries through our words and/or actions. Boundary-setting signals to others, and more importantly to ourselves, that we deserve to be treated respectfully. Clients often balk at setting boundaries for being too difficult. One source of the alleged difficulty is identifying that boundary-setting is required—that it is unclear that they are being treated disrespectfully. A second source of the alleged difficulty is anxiety about having to confront to let them know you deserve respectful treatment. Fortunately, boundary-setting is less difficult than these clients make it out to be. The reason is setting boundaries is often more behavioural than verbal. In the following sections, I will discuss how behaviours make it easier to recognize that boundary-setting is required and make setting boundary-setting itself less stressful...[more]...

Estimated reading time: . Setting boundaries is necessary when we are being treated disrespectfully. The two-step process of boundary-setting involves first recognizing that boundary-setting is required because of disrespectful treatment followed by setting boundaries through our words and/or action...

06/08/2026

Four myths which fuel the happiness trap

In this article, I discuss four myths which lead people to succumb to the happiness trap. In The Happiness Trap, Dr. Russ Harris discusses four myths which lead people to fall prey to the happiness trap in which they become preoccupied with the need to experience positive moods on an ongoing basis. In the following sections, I will explore these myths and how awareness of them can help you to avoid falling into the happiness trap....

Estimated reading time: . In The Happiness Trap, Dr. Russ Harris discusses four myths which lead people to fall prey to the happiness trap in which they become preoccupied with the need to experience positive moods on an ongoing basis. In the following sections, I will explore these

05/25/2026

Is it better to enjoy doing good deeds—or not?

In this article, I examine whether the value of doing good deeds depends on whether the person doing them enjoys the experience. Good deeds happen in many kinds of relationships: between partners, family members, co-workers, volunteers and recipients, and even strangers. Good deeds often benefit both the recipient and the giver. Still, people sometimes ask whether those benefits depend on whether the giver actually enjoys doing them. That is the question I explore below...[more]...

Estimated reading time: . Good deeds happen in many kinds of relationships: between partners, family members, co-workers, volunteers and recipients, and even strangers. Good deeds often benefit both the recipient and the giver. Still, people sometimes ask whether those benefits depend on whether the...

05/11/2026

Targeting two sides of appreciation in relationships

In this article, I discuss how to use expressions of appreciation and awareness of what you appreciate to have good relationships. Not surprisingly, feeling appreciated is a fundamental element of a good relationship. As a result, I often work on this variable when I am helping couples to improve their relationships. When doing so, I have the couple target this important variable in two ways. In the following sections, I will discuss how this is done...[more]...

Estimated reading time: . Not surprisingly, feeling appreciated is a fundamental element of a good relationship. As a result, I often work on this variable when I am helping couples to improve their relationships. When doing so, I have the couple target this important variable in two ways. In the fo...

04/27/2026

Strategies to address rumination

In this article, I discuss strategies which can be used to address rumination when the mind wanders. In my last article, I discussed why we are more prone to ruminating and its negative mood effects when our minds wander. I focused on material featured in The Science of Happiness by Dr. Bruce Hood In this article, I discuss strategies which can be used to address rumination when our minds wander. These strategies have positive effects on mood and happiness and lead to less brain activity in the area associated with rumination. I will discuss these strategies in the following sections...[more]...

Estimated reading time: . In my last article, I discussed why we are more prone to ruminating and its negative mood effects when our minds wander. I focused on material featured in The Science of Happiness by Dr. Bruce Hood In this article, I discuss strategies which can be used to