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Evolutions Behavioral Health Services

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Chandler, AZ
Evolutions Behavioral Health Services

Dr. Mazzei is Owner/Health Psychologist and provides treatment for mental health and physical condit

When life’s challenges and transitions become difficult, seeking support can provide the greatest opportunities for self-understanding and personal growth. Dr. Rae Mazzei, Health Psychologist, of Evolutions Behavioral Health believes that everyone is capable of change, especially when empowered and supported to reach one’s goals. In a safe and professional relationship, she will work collaboratively with you to relieve emotional distress and to improve your mental and physical well-being. Dr. Mazzei specializes in health psychology and treats anxiety, depression, addiction, trauma, and psychological issues related to medical conditions, including insomnia, infertility, postpartum depression, chronic pain and eating issues. Dr. Mazzei integrates Eye Movement Desensitization and Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), biofeedback, and hypnosis therapies into treatment. Dr. Mazzei aims to provide a warm, empathetic, respectful and nurturing therapeutic environment. Together, you will embark on a journey to better your mind, body and life.

12/29/2025

Rage bait has been named the 2025 Word of the Year, and for good reason. So much of today’s online content is intentionally designed to provoke, divide, and keep us stuck in cycles of outrage and anxiety.

As a health psychologist, I see how deeply this impacts emotional well-being of my patients. Constant exposure to provocative posts has heightened stress, disrupted sleep, and leaves us feeling on edge without fully knowing why.

Today, I’m breaking down:
🌪️ Why rage bait is so psychologically gripping
🧠 How it affects your brain and nervous system
📱 Practical strategies to avoid getting pulled in
💛 Tools for calming the anxiety it leaves behind

You can create a healthier relationship with the digital world and protect your peace in the process. Remember: we have more agency than the algorithm wants us to believe.

If you notice that online conflict is shaping your mood, thoughts, or relationships, support is available. You’re not alone in this.

11/04/2025

We now know that perimenopause isn’t just about hormonal changes; it’s also a period of emotional transition. Many women notice new or worsening anxiety, even if they’ve never struggled with it before.

Fluctuating estrogen levels can influence neurotransmitters like serotonin and GABA, disrupt sleep, and heighten the body’s stress response. Combine that with life stressors of caregiving, career shifts, or changing family roles, and it’s no wonder anxiety feel so awful.

Fortunately, recent research shows there are effective, evidence-based strategies that really help:
✨ Regular movement or gentle exercise to lower stress hormones and boost mood
🧘Mindfulness and cognitive-behavioral techniques to calm racing thoughts
💬 Social connection and emotional support to build resilience
🌙 Prioritizing sleep and eating whole-foods with a lot of plants to regulate mood and energy
⚕️ Seeking guidance from your healthcare provider about hormone replacement therapy and/or psychotherapy can make a real difference.

Perimenopause is a biopsychosocial experience: your mind, body, and life context all interact. You don’t have to navigate this alone; support and relief are possible.

08/06/2025

Tired of being tired? 😴
Getting better sleep might start with something simple: sunlight.

Swipe through to discover how morning light boosts serotonin, triggers melatonin, and leads to deeper, more restful sleep. 💤

Your body’s internal clock depends on light, not just any light, but the kind only nature can provide. ☀️

👉 Start your day with sunshine and sleep better tonight.

06/03/2025

🍟🥤 Ultra-Processed Foods, Ultra-Messy Mood

New research shows that diets high in ultra-processed foods (UPFs) are linked to a higher risk of depression, even after accounting for sugar and fat. That means it’s not just what’s in your food, but how it’s made that may impact your mental health.

UPFs can disrupt gut health, spike inflammation, and interfere with the brain’s mood chemistry. The more we rely on them, the more we risk feeling low, foggy, anxious, or emotionally off-kilter.

Reference
Juul, F., & Bere, E. (2024). Ultra-processed foods – A scoping review for Nordic Nutrition Recommendations 2023. *Food & Nutrition Research, 68*, 10616. [https://doi.org/10.29219/fnr.v68.10616]

04/10/2025

If you’re constantly worried about your health, even when doctors say everything is fine, you may be experiencing health anxiety. 💭💔

You’re not alone, and you’re not “just overthinking.” Health anxiety is real, and healing is absolutely possible.

Swipe through to learn what health anxiety looks like, why it happens, and how to break free with compassion and support. 💛

03/05/2025

Manifest Your Perfect Day ✨

Your Perfect Day Starts with Intention 🌅

Have you ever imagined what your "perfect day" would look like? Not just a vacation or a dream scenario, but a day that aligns with your values, nurtures your well-being, and fills you with a sense of purpose. 💖 As a health psychologist, I’ve seen firsthand how intentional living can transform mental health, reduce stress, and increase life satisfaction.

Here are some ideas for manifesting your Perfect Day:

🌞 Start Your Morning with Mindfulness
Your morning sets the tone for the day! Try:
✔️ 5 minutes of gratitude journaling ✍️
✔️ A short meditation or deep breathing 🌬️
✔️ Gentle movement like stretching or yoga 🧘‍♂️
✔️ Sit and enjoy a cup of coffee or tea outside ☕

📌 Structure Your Day with Purpose
Your work and daily activities should align with your values and bring a sense of fulfillment. Ask yourself:
🔹 What behaviors align with my goals, making me feel engaged and fulfilled?
🔹 How can I set realistic, meaningful goals today?
🔹 Where can I take intentional breaks to recharge?

💆‍♀️ Balance Productivity with Self-Care
A fulfilling day isn’t just about getting things done; it’s also about protecting your well-being.
🌿 Take a mindful walk to reset your focus.
🥗 Nourish your body with healthy meals.
📵 Set boundaries with people who deplete you, technology & social media.

🤝 Connect with Others
Strong relationships are essential for fulfillment. Make time for:
❤️ A check-in call or coffee with a friend or a brief, friendly encounter with a stranger
💬 Sharing a meaningful conversation with a loved one
🐾 Quality time with a pet for an instant oxytocin boost

🌙 End Your Day with Reflection & Relaxation
A calming evening routine helps you recharge for tomorrow.
✨ Connect with positive emotions such as awe, wonder, and compassion
🛁 Unwind with a bath, book, or music
😴 Prioritize sleep for your brain and body

👉 A perfect day doesn’t mean a “flawless” day. It’s about aligning your daily habits with what truly matters to you!

02/13/2025

🌟 Boosting Therapy with Creatine! 🧠✨

📖 A new pilot study published in European Neuropsychopharmacology suggests that creatine monohydrate may enhance the effectiveness of Cognitive Behavioral Therapy (CBT) for depression. 💡💪

What They Did:

100 participants with depression were split into two groups.
Group 1: Received creatine + CBT.
Group 2: Received placebo + CBT.

📊 The Results:
✅ The creatine group showed greater improvement in depression symptoms.
✅ Safe and well-tolerated – no major side effects reported.

🔍 Why This Matters:
Creatine, a simple supplement often used for fitness, could become an effective add-on to psychotherapy. 🧠

🛑 What’s Next?
More research is needed to confirm these findings, but this preliminary research looks promising. 🌟

📌 Takeaway:
Creatine may not just power your workouts—it could be used to improve your mood and cognitive functioning!🏋️‍♀️➡️🧠

Reminder: Always talk to a healthcare provider before starting any new supplement. 🩺

For more information: https://buff.ly/4hcpeqk.

12/18/2024

🎄 Feeling the Holiday Blues? 🌟

The holidays are often portrayed as a season of joy and celebration, but for many, they can trigger stress, sadness, or anxiety. Whether it's the pressure of social events, financial concerns, or memories of loved ones, this time of year can feel overwhelming.

The “holiday blues” are a natural response to the season's heightened emotions and expectations. While these feelings are typically temporary and fade after the holidays, they can feel more intense if you're managing ongoing mental health challenges like anxiety or depression.

✨ Tips to Beat the Holiday Blues ✨

✔️ Connect with Others: Lean on your support system. Spending time with loved ones can lift your spirits.
✔️ Focus on What You Can Control: Let go of perfection and focus on what truly matters to you.
✔️ Take Time to Relax: Prioritize self-care with activities like meditation, deep breathing, or enjoying nature.
✔️ Practice Gratitude: Reflect on what you're thankful for to shift your mindset and brighten your outlook.
✔️ Get Quality Sleep: Rest is essential for both physical and mental well-being.
✔️ Align with Your Values: End the year by reflecting on what’s meaningful to you, setting intentions for growth and fulfillment.

It's good to remember that feeling a mix of emotions during this time of year is completely okay. Take things one day at a time and focus on what helps you feel grounded and supported. 💕

11/20/2024

Anxiety affects so many of us, but did you know it’s often our brain’s natural response to perceived threats? Learning how the brain processes these signals can be key to managing anxiety effectively.

🧠 How the Brain Detects Threats:
- The Amygdala acts as an “alarm system,” triggering a fight-or-flight response even when the threat is imagined.
- The Prefrontal Cortex helps us think logically and assess real vs. perceived threats. However, intense anxiety can override this part, making it hard to think clearly.

💡 Think of Anxiety as a False Alarm:
Like a car alarm going off without real danger, anxiety often signals "threat" when there's none. Your heart races, breathing quickens, and muscles tense—reactions that served our ancestors well but may feel overwhelming today.

✨ Why This Matters:
1. Normalize It: Anxiety is a natural reaction from a brain trying to protect you.
2. Empower Yourself: Strengthen your brain’s control through mindfulness and CBT.
3. Show Self-Compassion: Remember, it’s not a flaw; it’s your brain’s way of keeping you safe.

🛠️ Ways to Recalibrate Your Brain
- Mindfulness Meditation to calm the amygdala.
- Cognitive Reframing to reframe negative thoughts.
- Deep Breathing to reduce the fight-or-flight response.
- Exposure Therapy to desensitize the amygdala over time.
- Exercise to give your body resilience and strength.
- Keep blood sugar levels stable to prevent fluctuating mood.

10/15/2024

🫀Heart rate variability (HRV) measures the variation in time between heartbeats and is a key indicator of your overall health. A higher HRV means better stress resilience, cardiovascular fitness, and overall well-being.

Here are some easy ways to boost your HRV:

1. Mindful Breathing 🧘‍♂️
Slow, deep breathing at 5-7 breaths per minute activates the parasympathetic nervous system, lowering stress and increasing HRV.

2. Exercise Regularly 🏃‍♀️
Aerobic activities like running, swimming, or walking improve cardiovascular fitness and HRV. Moderate strength training helps too.

3. Improve Sleep 😴
Aim for 7-9 hours of restful sleep. Keep a regular schedule, avoid caffeine before bed, and create a calm bedtime routine for higher HRV.

4. Reduce Negative Impacts of Stress 🧘
Reframing negative thinking patterns, meditation, and journaling are powerful tools to reduce stress and improve HRV.

5. Biofeedback Training 🖥️
HRV biofeedback devices help track and improve your HRV by teaching you to control your autonomic responses.

6. Optimize Nutrition & Hydration 🥗💧
Eat a diet rich in omega-3s, antioxidants, and whole foods, and stay hydrated. It helps balance the autonomic nervous system and boosts HRV.

7. Cold Exposure ❄️
Cold showers or plunges stimulate the vagus nerve, boosting your parasympathetic activity and improving HRV.

🌿 Incorporating these habits into your daily life will enhance your HRV, improving both physical and mental health.

07/31/2024

Heat stress doesn't just affect our physical health—it can take a toll on our mental well-being too. From increased irritability and fatigue to anxiety and depression, the soaring temperatures can challenge our minds in unexpected ways.

🔍 Psychological Impacts of Heat Stress:
1. Increased Irritability: Hot weather can make us more prone to anger and frustration.
2. Fatigue: Excessive heat can lead to exhaustion, affecting our productivity and mood. Sleep disruption can occur when you can't cool off at night, leading to daytime fatigue.
3. Anxiety & Depression: Prolonged exposure to high temperatures can exacerbate mental health issues.
4. Cognitive Decline: Heat can impair concentration and decision-making abilities.

Take care of your mental and physical health this summer! 🌞💦

06/05/2024

"Smile, breathe and go slowly.” – Thich Nhat Hanh

Here are some tips to help you cultivate flow in your life:

🌿 Recognize What You Can Control: Differentiate between what you can and can't control. Acceptance allows for present moment grounding and stillness.
🌿 Attend to Your Self-Talk: Manage your self-talk to impact your state of awareness and increase overall happiness positively. Accept painful feelings rather than push them down.
🌿 Cultivate Awareness Through Curiosity: Notice recurring patterns and behaviors to increase awareness and make meaningful changes.
🌿 Take Action and Make Decisions: Every decision you make provides the power to affect outcomes and choose your path forward.
🌿 Acknowledge Your Lack of Control: Accept that you can't control everything and navigate disruptions effectively by acknowledging this reality.
🌿 Cultivate Awareness Through Breath: Practice deep breathing to calm your mind and handle challenges better.
🌿 Practice Self-Compassion: Be kind to yourself, accept mistakes as part of being human, and speak to yourself as you would to a dear friend.
🌿 Attain Perspective: Change your perspective to see life more neutrally and rationally, reducing the significance of setbacks.
🌿 Meditate: Engage in daily reflection to learn and evolve.
🌿 Accept Others: Recognizing that you can't control other people's actions or beliefs fosters healthier relationships.
🌿 Embrace Change and Imperfection: Accept that change is inevitable and find joy in life's ever-changing flow.
🌿 Let Go and Live Fully: Release the need for control and embrace change to live more fully in the present moment.

Address

3377 S. Price Road , Suite 2104
Chandler, AZ
85248

Opening Hours

Monday	8am - 6pm
Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 6pm
Friday	8am - 6pm

Website

https://www.evolutionsbh.com/

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