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In the era of the information age, where vast amounts of knowledge are readily accessible on the internet, the field of psychology is constantly evolving. At Sullivan + Associates, we are dedicated to offering the most up-to-date, scientifically supported psychological strategies for addressing common mental health concerns. Our goal is to provide engaging, user-friendly, and actionable information that you can easily integrate into your daily life.

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How Can You Protect Yourself While Drinking

Discover essential protective behavioral strategies (PBS) to safeguard yourself while drinking alcohol. This article highlights the importance of being proactive about alcohol consumption, detailing practical measures anyone can take to minimize the negative consequences associated with drinking. From avoiding drinking games to arranging safe transportation and alternating alcoholic with non-alcoholic drinks, learn how to enjoy social situations responsibly. Understand the research behind PBS and how adopting these strategies can lead to safer drinking habits, especially among those most at risk, including undergraduate students and individuals in treatment for alcohol abuse. Empower yourself with knowledge and tools to protect your well-being and promote healthier choices around alcohol use.

February 27, 2024

Getting a grip on anxiety and depression with ACT

Explore the transformative power of Acceptance and Commitment Therapy (ACT) in managing anxiety and depression. This article delves into the core principles of ACT, emphasizing the importance of embracing negative emotions rather than resisting them, and the role of mindfulness and values in cultivating a fulfilling life. Learn practical ACT-based strategies to navigate through stress, anxiety, and depression, and start on the path to living your best life. Discover how making space for difficult feelings, unhooking from negative thoughts, aligning actions with personal values, and staying present can significantly improve mental well-being and overall quality of life.

February 27, 2024

Winter Blues or SAD?

Explore the nuances of seasonal mood changes in 'Winter Blues or SAD?' by Dr. Suzanne Chomycz. This insightful article delves into the challenges of the cold, dark winter months in Northern Ontario, distinguishing between the common 'winter blues' and Seasonal Affective Disorder (SAD). Learn about the symptoms, prevalence, and effective strategies for managing these conditions, including spending time outdoors, light therapy, exercise, diet, sleep hygiene, cognitive-behavioural therapy, and medication options. Gain valuable insights into maintaining mental well-being during the winter and understanding the impact of seasonal changes on mood and daily functioning.

January 18, 2024

Reducing the Negative Impacts of Bullying

In this article by Victoria Ewen, PhD, C.Psych, learn crucial strategies to help children cope with bullying. Understand the importance of staying involved, supporting your child's mental health, fostering strong family bonds, and encouraging healthy peer relationships. These approaches aim to reduce the negative effects of bullying and promote resilience in children.

November 20, 2023

When bedtime is stressful: Strategies to help your child sleep

Bedtime can be a stressful event for both parents and children. This article by Victoria Ewen, M.A., Clinical Psychology Doctoral Intern, provides actionable strategies to make bedtime a smoother experience. Learn how to create a calming bedtime routine, manage difficult emotions, and set up a conducive sleep environment for your child.

October 30, 2023

Men, Mental Health, and Suicide

Delving into the concerning statistics of men's mental health and suicide rates, this article highlights the unique challenges men face in seeking help. With a focus on Canadian Indigenous men, we shed light on various awareness campaigns tailored for men. From the popular Movember initiative to the impactful HeadsUpGuys platform, discover how these campaigns are making a difference. The article also addresses the societal norms that deter men from expressing their emotions and emphasizes the need for a shift in perspective. Learn about resources and programs dedicated to supporting men's mental well-being.

September 13, 2023

How to Identify Toxic People in Your Life

Are there individuals in your life who constantly bring you down, hurt you emotionally, or drain your energy? This article explores the concept of toxic people and why it's essential to recognize their presence. Understand the factors that contribute to maintaining relationships with toxic individuals and the potential negative impacts on your well-being. Discover effective strategies to identify toxic people, such as recognizing emotional and behavioural patterns, acknowledging the impact on your self-esteem, and assessing the toll it takes on your other relationships. Learn the importance of setting boundaries and explore ways to navigate toxic dynamics while prioritizing your emotional health. If you're ready to reclaim your well-being and create a healthier environment, this article provides valuable insights and resources to guide you on your journey.

June 20, 2023

Preventing Suicide in Youth: How You Can Help

In this informative article, Judy Edouard, MSc, C.Psych.Assoc, a Psychological Associate, shares valuable insights and practical advice to empower parents and caregivers in supporting youth struggling with suicidal thoughts. Explore the alarming statistics, risk factors, and warning signs associated with youth suicide. Discover effective strategies to foster open communication, promote mental well-being, and intervene when necessary. Learn how to validate feelings, provide reassurance, and create a supportive environment that helps prevent suicide in young individuals. By understanding the importance of early identification and taking proactive steps, you can make a difference and save lives.

May 17, 2023

Feeling Anxious? Do These Four Things (May 5, 2021)

In this informative article, discover four effective strategies to alleviate feelings of anxiety and stress. Learn the importance of incorporating physical activity into your routine, the power of putting anxiety into words, and the benefits of deep breathing techniques. Additionally, explore popular relaxation methods such as progressive muscle relaxation and autogenic relaxation. Take control of your anxiety and find relief with these practical techniques you can easily integrate into your daily life.

May 5, 2021

A Key Ingredient for Achieving Lasting Change (January 18, 2021)

Discover the key ingredient for achieving lasting change in this insightful article by Trevor Sullivan, MA, RP, a Registered Psychotherapist. Explore effective strategies for success, including identifying your reasons for change, developing a growth mindset, overcoming confirmation bias, and focusing on preventing negative outcomes. Gain valuable insights and practical tips to empower yourself on your journey towards lasting transformation. Join the conversation and unlock your potential for positive change.

January 18, 2021

Want to Avoid Holiday Overeating? Watch for This Psychological Effect! (December 21, 2020)

Discover how to avoid overeating during the holidays by understanding the 'What-the-Hell Effect.' In this article, psychotherapist Trevor Sullivan provides practical tips and strategies to help you stay on track with your eating goals. Learn how to make a plan, find your emotional motivation, adopt a long-term approach, manage your emotions, and have a contingency plan to overcome setbacks. Take charge of your holiday eating habits and enjoy a happy and healthy festive season without the guilt and stress of overindulgence.

December 21, 2020

A Simple Way to Help Reduce Anxiety (December 14, 2020)

Explore a simple yet effective strategy to help reduce anxiety in this informative article. Discover the power of labelling anxiety and its impact on anxiety levels based on scientific findings. Gain practical tips for managing anxiety, including addressing impact bias, practicing acceptance, and connecting with nature. Join the conversation and discover strategies to support your mental well-being. Article by Trevor Sullivan, MA, RP, a Registered Psychotherapist.

December 14, 2020

33% of People over Age 45 Struggle with This Mental Health Problem (December 7, 2020)

Explore the hidden prevalence of loneliness among individuals over age 45 and its impact on mental health. Discover the significance of social connections and effective strategies to combat loneliness in an era marked by COVID-19. Gain insights into this often overlooked mental health challenge and find ways to overcome it.

December 7, 2020

Treating Depression Through Cognitive Behavioural Therapy (November 23, 2020)

Learn about the effective strategies for treating depression through cognitive-behavioural therapy (CBT). This article explores the symptoms of depression, the importance of lifestyle practices such as planning your day, taking care of the basics (water, food, and exercise), and utilizing techniques to challenge negative thoughts. Discover practical steps to improve your mood and overcome depression with CBT.

November 23, 2020

How Parents Can Help Reduce Suicide Risk in Teens (October 6, 2020)

Learn effective ways for parents to reduce suicide risk in teenagers in the article "How Parents Can Help Reduce Suicide Risk in Teens." Discover the impact of expressing pride, acknowledging achievements, and providing homework support on reducing suicidal thoughts in teenagers. Explore strategies such as promoting physical activity, fostering open communication, and considering cognitive therapy for effective suicide prevention. Join the discussion and share your experiences and strategies in supporting teenagers' well-being.

October 6, 2020

Recent Developments In Autism Treatment Are Encouraging (October 5, 2020)

Stay up-to-date with the latest developments in autism treatment. Our article, "Recent Developments In Autism Treatment Are Encouraging," explores groundbreaking research, interventions, and potential therapies that show promise in addressing the challenges faced by individuals with autism. Learn about the "Infant Start" behavioural therapy, vitamin D's impact on serotonin levels, the role of prebiotics and probiotics, and the potential link between zinc and synaptic connections. Discover how early diagnosis and intervention can make a significant difference.

October 5, 2020

The Best Way To Stay Focused On Your Goals (September 28, 2020)

Discover proven techniques and strategies to stay focused on your goals and achieve success. In the article "How to Stay Focused on Your Goals," you'll learn about the Zeigarnik effect and how to combat mental distractions that hinder goal attainment. Explore tips on committing to your goals using mental contrasting and overcoming procrastination by balancing tasks. Discover the power of "If-Then" plans to overcome obstacles and set yourself up for success. Join the conversation on Facebook and share your experiences and strategies for staying focused on your goals.

September 28, 2020

How to Feel More Confident in Social Situations (September 21, 2020)

Gain valuable insights from the article "How to Feel More Confident in Social Situations." Discover effective strategies to boost your confidence, including the powerful 'acceptance prophecy' and its impact on social interactions. Learn quick tips such as maintaining good posture, envisioning a positive future, and fostering a positive mindset to enhance your social confidence. Join the discussion and exchange experiences on managing social discomfort and improving social interactions.

September 21, 2020

The Impact of Sleep on Mental Health for Children and Teens (September 7, 2020)

Explore the profound impact of sleep on the mental health of children and teens. Learn about the research linking inadequate sleep to anxiety, depression, and cognitive challenges. Discover effective strategies to prioritize and improve sleep quality and duration for optimal mental well-being.

September 7, 2020

Important Signs Of depression to Know with Teenagers (August 24, 2020)

Explore the signs of depression in teenagers and learn strategies to improve their mood and support their mental well-being. Gain insights into common depressive symptoms and stressors, and discover techniques like Socratic questioning and fostering a positive outlook on the future. Written by Trevor Sullivan, a registered psychotherapist.

August 24, 2020

Is It Possible to Instinctively Be a "Hater"? (August 17, 2020)

Explore the intriguing concept of being instinctively inclined to dislike things and discover how it relates to personality. This article delves into the research behind this theory and provides insights on managing irritability through an 8-step plan. Gain valuable knowledge on identifying triggers, recognizing physiological and mental signs, employing calming techniques, practicing relaxing self-talk, examining evidence, and effectively leaving challenging situations. Join the discussion on managing frustration and irritability on Facebook.

August 17, 2020

A Promising Way to Help with Feelings of Sadness (August 10, 2020)

Learn how probiotics can help prevent feelings of sadness from turning into depression. Explore the research on the gut-brain connection and the potential benefits of probiotics in managing emotions. Discover three quick tips to improve your mood, including the importance of social support, focusing on positive memories, and the healing power of nature therapy. Join the conversation and find strategies to effectively manage and improve your mood.

August 10, 2020

An Unexpected Way to Help Increase Happiness Quickly (August 3, 2020)

Discover the underestimated power of acts of kindness in increasing happiness quickly. This article explores the findings of various studies on the impact of small acts of kindness on happiness levels. Learn how engaging in acts of kindness can efficiently and predictably boost feelings of happiness, while also benefiting others. Explore three specific acts of kindness that have been shown to improve mood and enhance overall well-being. Join the conversation on the transformative effects of kindness and share your favorite acts of kindness.

August 3, 2020

One of the Greatest Things Your Brain Does for You (July 27, 2020)

Explore the incredible abilities of the human brain and its remarkable Psychological Immune System. Uncover the findings of studies that support this concept, including a notable research conducted at Harvard University. Discover how this immune system helps you cope with rejection and cushions the impact of negative emotions. In addition, gain valuable insights on maintaining your psychological immune system through three essential tips: prioritizing quality sleep, managing stress effectively, and incorporating mindfulness meditation into your daily routine. Enhance your mental well-being and emotional resilience with these valuable strategies.

July 27, 2020

The Purpose of Guilt and How It Can Be Helpful (July 20, 2020)

Explore the purpose of guilt and how it can be a helpful tool. Delve into a compelling study that uncovers the role of guilt as a motivator for repairing wrongdoing. Learn a practical 4-step plan for effectively dealing with feelings of guilt. Authored by Trevor Sullivan, MA, RP, a registered psychotherapist.

July 20, 2020

A Simple Way To Increase Life Satisfaction

For most people, I suspect that life satisfaction would be a top-of-mind need. How can I get as much enjoyment out of life as humanly possible? Researchers at the University of California decided to ask their study participants a similar question. They were concerned with how we think about past events in our lives and their impact on our well-being.

January 24, 2019

How Much Meditation Do You Need To Experience The Benefits?

Chances are you've heard about meditation or mindfulness, and the many benefits these techniques can provide. But like anything in life you are interested in pursuing, time is required. And when faced with a new task or opportunity, we often do a quick cost-benefit analysis in our head to decide if we are going to allocate our time towards doing something new or taking a pass.

January 24, 2019

Have You Been Told You Lack Empathy (Here’s What To Do)

Have you been accused of being cold-hearted? Maybe, you’re struggling to empathize with someone’s situation? Let’s assume you’ve come to the realization that it’s meaningful to be able to empathize with other people’s situations. What’s the best way to do it?

January 24, 2019

2 Ways To Significantly Reduce Feelings of Depression (2020)

On average, 1 in 4 Canadians struggles with depression significant enough to warrant treatment at some point in their life. Depression is that significant of an issue. So, let’s take a quick look at three more strategies that can help you to manage your mood better.

January 24, 2019

Do Memory Strategies Really Work?

Chances are, at one time or another, you wished you could improve your memory. But, it can be difficult to know what, if anything, works?

January 24, 2019

Important And Surprising Risk Factors To Be Aware Of In Suicide Prevention

Every day in Canada, approximately 10 people die of suicide. That number is very significant, and unfortunately, it is on the rise. Strategies for prevention are crucial and it's never been more important to be able to identify potential risk factors in someone who is struggling with suicidal ideation. Unfortunately, risk factors can be challenging to identify at times. Thankfully, there continues to be scientific research to help us learn more about potential risk factors.

January 24, 2019

How To Improve Your Attention Span Quickly By Up to 50%

According to a 2015 study completed by Microsoft, the average attention span for humans is 8 seconds. The average attention span for a goldish is… 9 seconds! That’s not great news for us humanoids. But fortunately, there are ways to help us lock-in and improve attention relatively quickly. So, if you feel you could benefit from a quick increase in attention and focus, this study should prove quite interesting.

January 24, 2019

5 Important Ways to Help Prevent Cognitive Decline As You Age

As they age, the thought of losing your mental faculties to any degree is one of the most terrifying thoughts for most people. Recent research gives us some pretty substantial clues about the influencing factors we need to take care of if we hope to prevent cognitive decline.

January 24, 2019

A Powerful Technique to be More Open and Less Anxious

So, what is this wonderful technique, you ask? It must be some new cutting-edge technique that has just reached the pages of one of the most prestigious scientific journals. Nope. The technique I’m referring to dates all the way back to 1500 BCE (Before Common Era).

January 24, 2019

Important Factors that Influence Learning and Help to Predict Future Success

As parents or future parents, we all want to give our children every opportunity to succeed in life. And for many people, this starts with providing our children with opportunities to learn and succeed in school, so they can go on to find a good job or start a successful business. If you’re thinking that way, you are on the right track!

January 24, 2019

Common Physical Symptoms that Could Indicate Anxiety (in Children & Teens)

According to the Canadian Mental Health Association, approximately 20% of children will experience a mental health issue. And roughly 70% of all mental health issues have their onset before the age of 18. So, it's essential to identify and treat these issues as soon as possible.

January 24, 2019

A Surprising And Pleasant Way To Help With Self-Control

Being impulsive can be a challenge for us all from time-to-time. And when strong emotions come into play, it can be even more challenging to maintain self-control. But what if I told you there is an emotion that can help you with self-control. Well, there is!

January 24, 2019

What Facebook Can Tell You About Your Emotions

The title of this article probably sounds a bit like click-bait. But the social media giant and its massive user base provided a unique opportunity for researchers several years ago. In 2012, while working with researchers from Cornell University and the University of California, Facebook manipulated the news feed of 689,003 users for psychological research. Kramer et al. (2014) had Facebook adjust the types of stories in people's news feeds. Some people saw content that was slightly more emotionally negative, while others saw content that was somewhat more emotionally positive. People were then monitored to see what kind of status updates were posted afterwards.

January 24, 2019

The Best Emotional State to Improve Creativity

Whether it be juggling your schedule to get things done, finding ways to get your child to eat their vegetables or coming up with interesting new ways to exercise, creativity often spills into many different things that we do.

January 24, 2019

A Simple Way to Increase Happiness

There’s a name for this. Any guesses? The acronym is MEE. Last call… It’s the Moral Eleiration Effect. It sounds a bit like rocket science, but it means something quite simple. Essentially, it means if someone performs an act of kindness for you, you are more likely to perform an act of kindness for someone else.

January 24, 2019

What People Identify As Their Top 3 Needs For Happiness

According to a survey in October 2018, 67% of Canadians reported feeling very happy. With the challenges related to COVID-19, I suspect this number would look a little different now, but overall, Canadians have been a fairly happy bunch. But what makes you truly happy? And how would you rank your top 3 needs for happiness?

January 24, 2019

Do Apologies Really Work?

So how effective is an apology? It’s undoubtedly a standard part of Canadian culture and something we are expected to do from the time we are little kids right through to our golden years. But have you ever had someone apologize, yet it didn’t mean that much to you?

January 24, 2019

Does It Really Take Just 21 Days To Create A New Habit?

Whenever you hear someone talk about trying something new or quitting a behaviour, it's pretty common to hear people talk about how they are trying to do it for at least 21 days to form a new habit. The idea here is that the task should get easier after that. Is this true? Nope.

January 24, 2019

An Emotion That Can Motivate Others To Help You

For those looking to get a little more help from the people in your life, I've got a study for you! Expressing gratitude, solely in the form of saying, "thank you" can motivate people to help you, even after they have already lent you a helping hand.

January 24, 2019

Little Daily Hassles

We often have no control over major life stressors (e.g., the death of a loved one, a car accident, a worldwide pandemic, etc.), but we do have control over how we label and react to little, everyday stressors.

January 24, 2019

 

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