Sage Wisdom
A candid and compassionate blog offering real talk, practical insights, and therapeutic tools for those facing burnout, anxiety, depression, and life’s everyday chaos.
Why Life Transitions Make Anxiety So Loud (and What You Can Do About It)
Life transitions have a way of turning the volume up on every anxious thought you’ve ever had. Even the good transitions — the new job, new degree, new city, new relationship — can make your brain feel like it has fifty tabs open and none of them are loading.
If you’ve ever wondered why anxiety spikes during major changes, you’re not alone. At Wild Sage Counseling & Wellness, we see this every day with clients navigating job shifts, divorce, retirement, empty nesting, or even just the slow, confusing process of growing into a new version of yourself.
So let’s talk about what’s actually happening — and what you can do to feel more grounded as you move through it.
Why Transitions Trigger Anxiety (even when you're doing “all the right things”)
1. Your brain hates uncertainty.
Brains love predictability. They love routines, patterns, and knowing what’s coming next. When your life shifts — even in a positive direction — your brain goes, “Ah yes, danger,” and starts sending out anxiety alarms. It’s not trying to sabotage you; it’s just doing what brains do.
2. Change requires energy you don’t always have.
Transitions demand emotional, mental, and sometimes physical energy: new decisions, new expectations, new responsibilities. If you're already tired or burnt out, change feels like someone added five more things to your plate without asking.
3. Old fears get stirred up.
Big life changes tend to poke at old narratives:
“Am I capable?”
“What if I fail?”
“Do I really know what I’m doing?”
Even the most confident adults have moments of “Wait… who put me in charge of this?”
4. Your nervous system is trying to keep up.
When you’re adjusting to a transition, your body is processing a lot behind the scenes. That can look like:
racing thoughts
irritability
sleeplessness
muscle tension
feeling “on edge”
or, yes… the occasional panic episode
None of this means something is wrong with you. It means you’re human.
How Anxiety Shows Up During Transitions
If you’ve noticed any of these lately, it might be your nervous system waving a little flag:
You’re short-tempered or easily overwhelmed
Your sleep is unpredictable
Decision-making feels impossible
You want connection but also want to hide under a weighted blanket forever
Your thoughts jump to worst-case scenarios
You keep saying “I’m fine” but your body is screaming “Nope.”
These reactions are common — and they’re treatable.
What You Can Do to Feel More Grounded
1. Slow down the spirals.
When anxiety hits, your brain rushes ahead into a hundred hypothetical disasters. Try grounding techniques like 5-4-3-2-1, deep breathing, or even naming five things around you. Your nervous system responds to the present moment, not the imaginary disaster your brain is inventing.
2. Build routines that stabilize your days.
Transitions steal predictability. Small routines give it back. A morning ritual, movement, a consistent bedtime, or even knowing what lunch will be — tiny anchors create calm.
3. Reach out instead of retreating.
When anxiety spikes, many people isolate. But connection is one of the most regulating experiences we have. Reach out to a friend, partner, or support person before the “I need to hide” feeling takes over completely.
4. Let yourself feel two things at once.
You can be excited and terrified. Grateful and overwhelmed. Ready and not ready. Holding two emotions at once doesn’t mean you’re confused — it means you’re human and adapting.
5. Consider working with a therapist.
Therapy during transitions can give you tools, clarity, and a place to sort through the mental chaos. Whether you’re navigating a job change, relationship shift, retirement, or something else entirely, you don’t have to figure it all out alone.
Life transitions don’t mean something is “wrong” with you — they mean you’re growing. And growth is often uncomfortable before it becomes empowering. If you’re finding yourself overwhelmed, anxious, or unsure during a transition, therapy can help you move forward with support, clarity, and confidence.
At Wild Sage Counseling & Wellness, we offer online therapy for adults in Idaho, Washington, Utah, Arizona, Nevada & Florida, and we’d be honored to walk with you through whatever chapter you’re stepping into next.
Feeling Low or Something More? Understanding Seasonal Depression
As the days get shorter and the sunlight fades, many people notice a shift in their mood. Feeling tired, less motivated, or a little down during the colder months is common—but how do you know if it’s just a seasonal slump or something more serious like seasonal depression?
Also known as Seasonal Affective Disorder (SAD), seasonal depression is more than just the “winter blues.” It’s a form of depression that typically begins in the fall and can last through winter. Common symptoms of seasonal depression include:
Low energy or fatigue
Changes in sleep (often sleeping more)
Feeling sad, hopeless, or irritable
Trouble concentrating
Loss of interest in things you usually enjoy
Craving carbs or gaining weight
So how can you tell the difference between a tough week and something worth exploring with a therapist?
Two helpful tools:
1. Mood Tracking Apps: Simple apps like Daylio or Moodpath can help you see patterns over time. If you notice that low mood, fatigue, or irritability stick around for more than two weeks, it might be time to talk to someone.
2. Check Your Functioning: Ask yourself, “Is this interfering with my daily life?” If you arere finding it hard to get out of bed, keep up with work, or maintain relationships, that’s a clear sign it’s more than just a seasonal dip.
Most importantly: you don’t have to go it alone. Seasonal depression is real, and it is treatable. Talk therapy, light therapy, and lifestyle changes can make a big difference. If you’re wondering whether what you’re feeling is normal, reaching out for support is a strong, healthy first step.
Our practice is here to help you feel more like yourself again—no matter the season.
It Doesn’t Have To Be Pretty
Somewhere along the way, we got the idea that every step toward self-improvement has to look like a Pinterest board. Perfect workout clothes. A spotless kitchen. The “right” planner, the “right” mindset, the “right” timing. Honestly? That’s a lie that keeps a lot of us stuck — especially women who already juggle work, family, and the daily stress of anxiety or burnout.
Here’s the truth: change is often messy, and I’ve been there myself. Recently I attended a Pilates class and forgot the sticky socks you’re supposed to bring, and was pretty embarrassed. But, I did the class anyway and was proud for having gone. Not only that, I wore shorts and t-shirt, not a fancy Lululemon outfit (yes I was the only one in shorts and t-shirt, and I didn’t get kicked out). You don’t have to wait until it looks picture perfect to start. You can move forward right in the middle of the chaos.
Want to work out? Roll out of bed and do squats in your pajamas. Exercise can ease depression and anxiety, and it doesn’t matter if you look like an ad for athletic wear while doing it.
Thinking about eating healthier? You can start right in the middle of a gallon of ice cream. Seriously — your next bite can be different. No shame required.
Want to get more organized? Scribble your to-do list on the back of an envelope instead of waiting until you’ve found the perfect productivity system. Small wins help build self-confidence and reduce stress.
Progress doesn’t require a clean slate. It requires motion. Those tiny, imperfect steps count more than the “someday” plans you keep waiting on. Every messy attempt is proof that you’re moving forward.
And here’s the best part: once you start, momentum builds. The pajama workout might lead to a morning walk. That scribbled list might help you clear enough mental space to tackle something bigger. Starting small isn’t just okay — it’s often the only way real, lasting change actually sticks.
If you’re struggling with anxiety, depression, or burnout, therapy can help you take those imperfect steps without judgment. At Wild Sage Counseling & Wellness, we support women in learning how to build self-confidence, reduce stress, and move forward — even when life feels messy.
So give yourself permission to begin messy. Progress isn’t about looking pretty — it’s about showing up, even when it’s awkward, clumsy, or halfway through dessert. Your future self won’t care that you started in pajamas; they’ll just be grateful you started.
Can Therapy Help Me if I’m Neurodivergent?
Living with ADHD or level 1 autism often means you’re navigating the world in a way that doesn’t quite fit the mold. Maybe you’re juggling a hundred thoughts at once, or maybe you prefer a routine that helps you feel steady and safe. Either way, it can feel exhausting to constantly explain yourself—or worse, to feel misunderstood by people who don’t quite get how your brain works. That’s where therapy comes in: a space where you don’t have to mask, minimize, or over-explain. You just get to be you.
One of the biggest benefits of therapy for folks with ADHD or autism is learning strategies that are actually tailored to how your brain works—not just the generic advice you’ve probably already heard a million times (“just make a list!”). Together, we can figure out tools that fit your life, whether that’s managing sensory overload, finding ways to focus without burning out, or communicating your needs in relationships and at work. Therapy isn’t about changing who you are; it’s about finding ways to thrive as your authentic self.
There’s also something powerful about having a space where you can process the emotional side of being neurodivergent. Maybe you’ve carried shame from being told you’re “too much” or “not enough.” Maybe you’ve felt like you’re always playing catch-up in a world that wasn’t designed with you in mind. Therapy offers room to untangle those feelings, build self-compassion, and recognize the strengths that come with your neurodivergence—because let’s be honest, creativity, persistence, and out-of-the-box thinking are pretty incredible strengths.
At the end of the day, therapy is about support, skills, and a space where you feel seen and understood. If you’ve been thinking about getting help, consider this your gentle nudge: you don’t have to figure it all out on your own. Our team would love to walk alongside you as you learn to navigate challenges, embrace your strengths, and build a life that feels good to live in. Click here to schedule an appointment—we’d be honored to be part of your journey.
“I Don’t Believe In Counselors or Therapy.”
Let’s just put it out there: a lot of people don’t believe in therapy. Some think it’s just for “crazy” people. Others think counselors just sit there silently, nodding like bobbleheads. Or worse—judging you, psychoanalyzing your every word, silently diagnosing you like a character on a Netflix true crime show.
I get it. Therapy has been misunderstood and misrepresented for years. And if you’re someone struggling with anxiety, burnout, depression, or just feeling plain stuck it’s easy to think, “What good would counseling actually do?”
Let’s clear that up.
First, therapy is not a magic fix—but it’s not BS either.
Therapists aren’t mind-readers. We don’t sit around looking for hidden meanings in your shoe choice or how you pronounce your vowels. And we definitely don’t sit in a silent power pose judging your life decisions. Therapy is a conversation—one that’s structured, supportive, and focused entirely on helping you live a better life.
Whether you're a busy professional woman dealing with burnout or a senior citizen navigating a major life change, therapy gives you a place to figure out your next step—with a guide who’s trained to help, not hover.
“But I have religion—I don’t need therapy.”
If you’re someone whose life is deeply rooted in faith, you might feel like therapy goes against your beliefs or is redundant if you already talk to a pastor, priest, or spiritual advisor.
The truth? Therapy and religion are not at odds. In fact, many therapists in Boise and beyond integrate spiritual beliefs into the counseling process. A good counselor doesn’t compete with your faith—they help you align your mental health and emotional well-being with it.
Therapy is for people who are... what? Broken? Weak?
Let’s squash that right now. You go to therapy for the same reason you go to a doctor when your body hurts—because something isn’t working the way it should, and you want it to get better.
If you’re feeling anxious, depressed, exhausted, emotionally flatlined, or constantly overwhelmed—it’s not weakness. It’s human. Women especially are taught to push through burnout and ignore our own needs. Therapy helps you press pause, reset, and actually start enjoying your damn life again.
What do therapists actually do, then?
Here’s what you can expect in therapy, minus the stereotypes:
We ask good questions.
We help you notice patterns (especially the ones that aren’t serving you).
We give you tools—real, practical tools—to manage anxiety, navigate relationships, handle stress, and rebuild confidence.
We don’t fix you—we help you fix what you want to fix.
Sometimes we laugh. A lot. Therapy is allowed to feel good.
You don’t have to “believe” in therapy. You just have to be curious.
You don’t need to walk in the door fully convinced. You don’t need to spill your deepest secrets on Day One. You don’t even have to know exactly what you want to work on. Just show up. That’s it.
And if you’re in Boise, looking for counseling that meets you exactly where you are—with zero judgment and a whole lot of heart—you’re in the right place.
Whether you're a senior citizen navigating loss, a high-achieving woman battling burnout, or someone whose anxiety has been dragging them down for way too long, therapy can help.
Not because it’s magic.
Because it works.
Ready to see what counseling actually feels like?
No pressure, no woo-woo, no “just sit and nod” nonsense. Just honest, effective support. For women. For seniors. For anyone ready to feel like themselves again.
Based in Boise. Available for virtual sessions.
Let’s see what’s possible.
Religious Trauma: When Faith Hurts More Than It Heals
How to Start Reclaiming Your Emotional Freedom
Religion can be a powerful source of hope, identity, and community. But for some, it also becomes a source of fear, shame, and deep emotional pain.
That pain has a name: religious trauma.
It’s what happens when spiritual beliefs, systems, or leaders cause lasting psychological harm—especially when those beliefs are weaponized to control, silence, or shame. And if you grew up hearing that obedience was holiness, suffering was sacred, and doubt was dangerous, you might still carry the weight of that conditioning long after you've stepped away from it. You’re not alone. And more importantly—you’re not broken.
What Religious Trauma Can Look Like
Religious trauma doesn’t always come from overt abuse. It can also stem from subtle messages repeated over time—messages that shape how you see yourself, your body, your emotions, and your worth.
You might be experiencing religious trauma if you:
Feel intense guilt or fear when setting boundaries or saying no
Struggle with anxiety around “doing the right thing” or disappointing others
Have been told your emotions (especially anger or sadness) are sinful
Were taught to ignore your instincts or “trust God” over yourself
Have experienced spiritual abuse, rejection, or excommunication
Feel unsafe questioning beliefs or traditions you were raised with
Carry shame around your identity, sexuality, or choices
These experiences can leave lasting scars—affecting everything from your mental health to your relationships to your sense of identity.
The First Step to Healing? Name It.
Religious trauma can feel like gaslighting—especially when you’ve been taught to never question authority or prioritize your own well-being. That’s why naming it is so powerful.
This isn’t about blaming or hating your faith. It’s about recognizing the places where your spiritual experience may have been toxic or abusive, even if it came with good intentions.
You’re allowed to grieve.
You’re allowed to get angry.
You’re allowed to heal.
Two Tools to Begin Reclaiming Your Freedom
Healing from religious trauma takes time—and courage. But here are two foundational tools to start untangling the past and reclaiming your sense of self:
1. The “Permission Slip” Practice
So many people impacted by religious trauma wait for someone else to tell them it’s okay to heal, to question, to change.
Stop waiting.
Write yourself a literal permission slip.
“I give myself permission to question what I was taught.”
“I give myself permission to feel anger.”
“I give myself permission to rest without guilt.”
“I give myself permission to listen to my body.”
Keep it somewhere visible. Read it daily. Reclaiming your agency starts with giving yourself permission to exist outside the rules that harmed you.
2. Practice Nervous System Grounding
Religious trauma often wires your nervous system for fear—fear of punishment, rejection, or eternal consequences.
That’s a lot for your body to carry.
Try this simple grounding technique when you feel overwhelmed:
5-4-3-2-1 Method:
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
This gets you out of fear mode and back into the safety of the present moment—where healing actually happens.
You Don’t Have to Walk This Alone
If you’re struggling with anxiety, depression, or identity confusion as you navigate religious trauma, therapy can help. For those in Boise and beyond, counseling offers a space to untangle what was helpful from what was harmful—and to rebuild a relationship with yourself that’s based on truth, not fear.
You deserve emotional freedom.
You deserve peace.
You deserve to define your own spiritual path—or none at all.
Ready to Begin?
At Wild Sage Counseling & Wellness, we offer trauma-informed support for those healing from religious trauma, anxiety, burnout, and depression. Whether you’ve left a faith community, are in the process of deconstructing, or just feel like something is “off” in your relationship with spirituality—we’re here to walk with you.
Virtual sessions available in Idaho, Utah, Washington, and Arizona.
Let’s start untangling it together.
