Evolve Mental Wellness, LLC

11/22/2025

🌟 12 Cognitive Distortions — And Why They Don’t Have to Control Your Life 🌟
(📌 Save this / Share this — someone you love needs to see it)

So many of us walk through the world believing the stories our minds tell us:
🔸 “Everyone thinks I’m failing.”
🔸 “If something can go wrong, it will.”
🔸 “If I can’t do it perfectly, why even try?”
🔸 “It always ends badly for me.”

These patterns of thinking are called cognitive distortions — automatic mental habits that feel true but are often inaccurate, unhelpful, and painful.

📌 The good news?
Cognitive distortions are learned — which means they can also be unlearned.

At Evolve Mental Wellness, our therapists are trained and certified in evidence-based interventions such as CBT (Cognitive Behavioral Therapy), DBT, ACT, and trauma-informed approaches, all designed to help you interrupt these old thought-loops and build healthier, more compassionate, more realistic patterns.

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🧠 What does “working on cognitive distortions” look like in therapy?

Examples 👇

💭 “Mind Reading”:
“I know they’re disappointed in me.”
→ In therapy: Learning how to check assumptions instead of believing thoughts as facts.

💭 “Catastrophizing”:
“This one thing went wrong — everything is ruined.”
→ In therapy: Building emotional regulation + expanding perspective.

💭 “Labeling”:
“I messed up” → “I’m a failure.”
→ In therapy: Separating identity from momentary experiences.

💭 “Should Thinking”:
“I should be better by now.”
→ In therapy: Replacing self-criticism with self-support and realistic expectations.

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🔑 3 Takeaways You Can Start Right Now

Try this the next time your thoughts spiral:

1️⃣ Pause and identify the distortion.
Name it — “Oh, this is catastrophizing” or “This is emotional reasoning.”
Awareness interrupts autopilot.

2️⃣ Ask: “Is there another possible explanation?”
Even if your brain says no, ask the question anyway.

3️⃣ Talk to yourself the way you’d talk to someone you love.
If you wouldn’t say it to them, don’t say it to yourself.

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🔥 The thoughts in your head are not facts.
They are habits — and habits can change.

If you’re tired of battling your own mind, you don’t have to do it alone.

💚 Our therapists at Evolve are here to help — with real tools, real strategies, and real healing.
We welcome kids, teens, adults, couples, and families.

📞 Call 410-642-4011 or go to our website and complete a new patinet inquiry form.
🌐 www.evolvementalwellness.com
📍 Salisbury, MD | Telehealth available across Maryland

You deserve a mind that feels like a safe place to live.
Let’s evolve — together. 💫en

11/14/2025

🌙 Night Waking With Worry? Try the “Elevator Trick.”

If you’ve ever jolted awake at 2 or 3 a.m. with your mind racing, you’re not alone. When the world is quiet, worry loves to get loud — making it hard to fall back asleep.

Instead of fighting your thoughts, try this visualization tool to guide your brain back into rest:

🚪 The Elevator Trick

1️⃣ Close your eyes
2️⃣ Picture stepping into a quiet elevator and the doors closing
3️⃣ Imagine descending slowly — floor by floor — into calm
4️⃣ With each floor, softly repeat: “This thought can wait.”

Why it works:
The imagery of “going down” mirrors what the nervous system naturally does as we fall asleep — heart rate slows, muscles relax, and brain waves shift into rest mode. Pairing that imagery with a calming phrase interrupts the cycle of overthinking and signals to your brain, you don’t have to solve anything right now.

✨ It’s not about pushing thoughts away — it’s about reassuring your mind that rest is safe.

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When Sleep Keeps Struggling

If night waking or racing thoughts are happening often, support can make a huge difference.
Evolve has therapists trained in evidence-based sleep interventions, including CBT-I (Cognitive Behavioral Therapy for Insomnia) — a short, structured treatment that retrains the brain and body for healthy sleep without relying on medication.

😴 If sleep issues are impacting your mood, energy, or daily life, you don’t have to tackle them alone.
📩 Contact Evolve Mental Wellness to get connected with a trained therapist.

11/14/2025

🌍 Happy World Kindness Day from Evolve Mental Wellness!

Kindness is more than a moment — it’s a practice that strengthens our mental health, our communities, and our connection to each other. Today, take a breath and ask yourself:

Who could use a little extra kindness?
What small gesture could make someone’s day lighter?

A text. A smile. A check-in. A moment of patience.
It all matters. And it all adds up.

Let’s choose to build a world that feels better — one kind act at a time. 💛

11/13/2025

This week is National Nurse Practioner Week (November 9th-15th, 2025). We proudly celebrate our incredible Nurse Practitioners — Emily Hagy, Pamela Patey Weeg, Michele McIntosh, and Rani George — for the compassion, expertise, and dedication they bring to every patient they serve. 💚

These talented clinicians lead the way in diagnostic evaluations and medication management for a wide range of mental health conditions, working collaboratively with therapists and other professionals to ensure truly patient-centered, holistic care.

Thank you for your knowledge, heart, and unwavering commitment to helping our patients heal, grow, and evolve. 🧠💫

11/12/2025

This Veterans Day, we recognize the immense service and sacrifice of the men and women who have protected our country.
For many, that sacrifice continues long after their service ends—impacting mental health, relationships, identity, and daily life.

At Evolve Mental Wellness, we provide trauma-informed treatment for PTSD, anxiety, depression, chronic stress, and adjustment challenges faced by Veterans and their families.

If you or a Veteran you love is struggling, you are not alone.
Support is available. Healing is possible.

Thank you, Veterans. We see you. We honor you. 🇺🇸

11/08/2025

We are so proud to spotlight Carla, a long standing member of our Evolve family and a truly talented clinician!

11/07/2025

✨BIG NEWS at Evolve Mental Wellness!✨

NOW accepting new patients — NO WAITLIST!

We are thrilled to welcome four highly trained providers to our clinical team:
• Nikki Dyer, LCSW-C
• Emily Hagy, PMHNP-BC
• Katie Maldonado, LCSW-C
• Karen Shipman, LCSW-C

These clinicians bring exceptional skill, compassion, and experience—and they all have the highest level of clinical training in their respective fields.

We welcome all insurance plans, including Maryland Medicaid.
Appointments available as early as next week, for both:

Therapy

Medication Management

📍 In-Person or Telehealth options available.

🏫 Children & Teens:
We also serve Wicomico & Worcester County students directly in schools through our school-based therapy program.

And of course, we continue to be deeply grateful for our long-standing Evolve providers who have been with us since the beginning — many are also accepting new patients at this time. 💜

🔗 Get Started:
Visit evolvementalwellness.com
Click New Patient Inquiry Form (takes less than 4 minutes)

Help us spread the good news by sharing this post with someone who may be looking for support.

No one should have to wait for quality mental health care.

We’re here. Always. 🌱

10/26/2025

Anxiety and depression are not signs of weakness — they are battles fought quietly, every single day. 💚

Showing up, taking care of yourself, and facing the world when your mind is working against you takes tremendous strength. The kind most people will never fully understand.

Let’s normalize conversations about mental health and remind one another: you are not alone, and you are stronger than you think. 💪🫶

10/12/2025

10/12/2025

Evolve Mental Wellness, LLC

10/12/2025

Kids don’t need us to fix their big feelings — they need us to feel with them. 💛

When your child is overwhelmed, your calm presence and validation can be the bridge back to regulation.

✨ Instead of: “You’re fine.”
Try: “That was really hard, huh? I can see why you’re upset.”

Small shifts like this teach kids that emotions aren’t scary — they’re human.

Learn simple ways to validate and support your child when emotions run high 👇

📄 Free Parent PDF: How to Validate Your Child’s Feelings and Experiences (copy the link below)

https://assets.childrens.com/m/930cf086426c5d3/original/How-to-Validate-Your-Child-s-Feelings-and-Experiences-1.pdf

For more strategies like these consider reaching out to Evolve Mental Wellness, LLC

10/12/2025

Too often, people think mental health = something’s wrong.
But in reality, it’s about everything that helps us feel right. 💫

✅ Managing stress
💬 Building supportive relationships
💛 Caring for body & mind
🌿 Finding meaning and balance

At Evolve Mental Wellness, we’re here to support your whole self.


Evolve Mental Wellness, LLC

If you want to see how mental health treatment can support you in your journey go to evolvementalwellness.com and complete the new patient inquiry form.