Dr. Patrick Keelan, Registered Psychologist

02/16/2026

Targeting two elements of catastrophic thinking to manage social anxiety

In this article, I discuss how you can reduce anxiety in social situations to a manageable level by addressing a common cognitive distortion. In my last article, I discussed how you can reduce anxiety to a manageable level by addressing the cognitive distortion known as catastrophic thinking, also referred to as catastrophizing. In so doing, I detailed how two elements of this cognitive distortion can be addressed in helping people to manage anxiety. (1) Overestimating the likelihood of negative events occurring; and (2) Underestimating one’s ability to cope with negative events were they to happen. The two elements of catastrophic thinking can also be targeted to reduce anxiety to a manageable level of intensity when the issue is social anxiety. In the following sections, I will discuss the steps in this process...[more]...

Estimated reading time: . In my last article, I discussed how you can reduce anxiety to a manageable level by addressing the cognitive distortion known as catastrophic thinking, also referred to as catastrophizing. In so doing, I detailed how two elements of this cognitive distortion can be addresse...

02/02/2026

Targeting two elements of catastrophic thinking to manage anxiety

In this article, I discuss how you can reduce anxiety to a manageable level by addressing a common cognitive distortion. Cognitive behavioural therapy (CBT) focuses on how people can change their thinking and their behaviour to address their mental health issues, many of which entail managing emotions like anxiety. Addressing cognitive distortions or negatively biased thinking patterns is a fundamental part of the cognitive side of this form of therapy. The cognitive distortion which is typically targeted when addressing anxiety issues is catastrophic thinking, also known as catastrophizing. In the following sections, I will discuss how two elements of this cognitive distortion can be addressed in helping people to manage anxiety...[more]...

Estimated reading time: . Cognitive behavioural therapy (CBT) focuses on how people can change their thinking and their behaviour to address their mental health issues, many of which entail managing emotions like anxiety. Addressing cognitive distortions or negatively biased thinking patterns is a f...

01/19/2026

How to change your personality through therapy

In this article, I discuss strategies you can use when working with a therapist to change your personality. In my last article, I discussed the nature of personality as a relatively stable way of thinking, feeling and behaving. I then discussed goals you can set to change your personality to benefit your life. In this article, I will discuss strategies you can use in therapy to achieve your personality change goals. I will use the example goal of being less depressed as a personality change to which these strategies can be applied...[more]...

Estimated reading time: . In my last article, I discussed the nature of personality as a relatively stable way of thinking, feeling and behaving. I then discussed goals you can set to change your personality to benefit your life. In this article, I will discuss strategies you can use in therapy

01/05/2026

A psychology-based New Year’s resolution: Change your personality

In this article, I discuss goals which you may consider setting to change your personality. Setting a goal to change your personality may seem as daunting as striving to climb Mount Everest. And although I acknowledge that changing one’s personality is challenging, it is a goal which can be accomplished with focus and consistent effort. In the following sections, I will discuss the nature of personality and provide a game plan for changing yours in a direction that will improve your life...[more]...

Estimated reading time: . Setting a goal to change your personality may seem as daunting as striving to climb Mount Everest. And although I acknowledge that changing one’s personality is challenging, it is a goal which can be accomplished with focus and consistent effort. In the following sections...

12/15/2025

Best wishes for the holiday season: From psychology

In this article, I extend psychology-based season’s greetings to you and yours. With the holiday season in full swing, people all over the world are extending best wishes through words, gestures and gifts. In keeping with the Christmas spirit, I will extend my best wishes in this article. Given that I am a psychologist, I thought it would be appropriate for my season’s greetings to be rooted in psychology...[more]...

Estimated reading time: . With the holiday season in full swing, people all over the world are extending best wishes through words, gestures and gifts. In keeping with the Christmas spirit, I will extend my best wishes in this article. Given that I am a psychologist, I thought it would

12/01/2025

What to do when your bad mood is unexplainable

In this article, I discuss steps you can take when you are in a bad mood for no apparent reason. In most situations in which we are in a bad mood, we can point to a reason. For example, we may be experiencing work stress or problems in our relationships, finances or health. In these instances, we are usually aware of steps we can take to improve our mood. This often entails taking action to address the problem affecting our mood, engaging in activities to take our mind off the problem, and using cognitive strategies to facilitate thinking about the problem in a balanced manner rather than in an overly negative way. It is less clear how to deal with your bad mood when you cannot point to a cause for it. For example, what if you feel irritated, anxious, sad or frustrated for no apparent reason? In the following sections, I will discuss steps you can take in these situations...[more]...

Estimated reading time: . In most situations in which we are in a bad mood, we can point to a reason. For example, we may be experiencing work stress or problems in our relationships, finances or health. In these instances, we are usually aware of steps we can take to

11/17/2025

In this article, I discuss why, despite recent statements to the contrary, work-life balance is a good thing. For as long as I can remember, work-life balance has been a value which most people have endorsed. Most companies, including those for whom I have worked, have espoused the concept even though some did not practice it. However, recently I was shocked to hear some people publicly denouncing work-life balance. This led me to consider that my next article should be one in which I argue in defense of what I believe is an important value. In the following sections, I will make the case in favour of work-life balance...[more]...

Estimated reading time: . For as long as I can remember, work-life balance has been a value which most people have endorsed. Most companies, including those for whom I have worked, have espoused the concept even though some did not practice it. However, recently I was shocked to hear some people

11/03/2025

In this article, I discuss the mental health benefits which I and other Toronto Blue Jays supporters enjoyed during their 2025 journey to the World Series. I have long enjoyed being a fan of various sports. Some of my most treasured times have involved watching sporting events alone or with family and friends. Among the notable events in my childhood were traveling to Toronto with my father and older brother to attend Canadian football’s Grey Cup Game and being in the crowd at the Winnipeg Arena with that same older brother at Game 3 of the Canada versus Soviet Union Summit Series of Hockey. More recently, I traveled with my younger brother to San Francisco to watch a National Football League game between the San Francisco 49ers and the Tampa Bay Buccaneers. I also enjoy watching the men’s and women’s Canadian curling championships each year and discussing the action with my younger sister. I should also mention that I have also been a long-standing baseball fan. Among my cherished memories is going to Toronto Blue Jays games at the SkyDome (now the Rogers Centre) with my fellow graduate students when I attended the University of Toronto. These experiences point to my being a fan of the Blue Jays. However, it was not until this past Monday when I stayed up to watch all 18 innings of the 2025 Blue Jays’ loss to the Los Angeles Dodgers in Game 3 of the World Series that I realized how devoted I am. My commitment to watching the Blue Jays in their 2025 playoff run stemmed from the mental health benefits which I and other supporters derived from the experience. I will discuss these benefits in the following sections...[more]...

Estimated reading time: . I have long enjoyed being a fan of various sports. Some of my most treasured times have involved watching sporting events alone or with family and friends. Among the notable events in my childhood were traveling to Toronto with my father and older brother to attend

10/20/2025

In this article, I discuss the benefits and costs of strengthening connections with people in groups to which you belong and of creating connections with people in groups to which you do not belong. I recently read the best-selling Bowling Alone by Robert D. Putnam. The premise of the book is that Americans have been connecting with each other in social interaction significantly less over the last several decades. The term he uses for connecting in social interaction, coined by L.J. Hanifan in 1916, is ‘social capital’. Mr. Putnam discusses two kinds of social capital. In the following sections, I will discuss the benefits and costs of each kind....

Estimated reading time: . I recently read the best-selling Bowling Alone by Robert D. Putnam. The premise of the book is that Americans have been connecting with each other in social interaction significantly less over the last several decades. The term he uses for connecting in social interaction,

09/29/2025

In this article, I discuss threats to mental health posed by social media use and how to address them. On a recent episode of The Bridge with Peter Mansbridge podcast, the host read listener responses to the provocative question: Is social media a cancer? Many responses pointed to threats to mental health posed by social media. In the following sections, I will discuss these threats and how to address them...[more]...

09/15/2025

In this article, I discuss how focusing on processes rather than outcomes facilitates a good night’s sleep and fulfilling s*xual relationships. A good night’s sleep and fulfilling s*xual relationships play pivotal roles in people’s emotional well-being. An obvious connection between these two goals is that they share the location where the activity occurs. ... However, there is another thing they have in common. What it takes to be successful in each area is remarkably similar. I will discuss this common factor in the following sections...[more]...

Estimated reading time: . A good night’s sleep and fulfilling s*xual relationships play pivotal roles in people’s emotional well-being. An obvious connection between these two goals is that they share the location where the activity occurs. However, there is another thing they have in common. Wh...

09/01/2025

In this article, I discuss how artificial intelligence may reduce people’s engagement in one kind of activity which is fundamental to good mental health. I often have clients with issues involving low self-esteem. One of my go-to strategies to help these clients is to have them incorporate mastery activities into their lives. Mastery activities are those in which a person accomplishes something and uses their talents and skills. Mastery activities can include occupational activities, exercise, sports and a wide array of hobbies and interests. Unfortunately, it appears that people’s continuing engagement in mastery activities may be threatened by the most recent revolutionary development in technology—artificial intelligence or, as it is commonly called, AI. In the following sections, I will discuss how AI poses a threat to mastery activities and steps which can be taken to stave off the threat—such as my writing this article...[more]...

Estimated reading time: . I often have clients with issues involving low self-esteem. One of my go-to strategies to help these clients is to have them incorporate mastery activities into their lives. Mastery activities are those in which a person accomplishes something and uses their talents and ski...