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I grew up as a classic hyper-independent oldest sister—always the one who had it all together, never asking for help, and telling myself that I could handle everything on my own. I didn’t just take care of myself; I took on the world, making sure everyone around me was okay. Sound familiar?

For years, I lived in this cycle of self-reliance, convincing myself that needing support was a weakness. I was the person others leaned on, and I wore that like a badge of honor. But here’s the kicker—deep down, I was exhausted. I was pouring into everyone else’s cup but never filling my own. I was running on empty and didn’t even realize it.

I thought I didn’t need anyone. Because it often felt like I didn't have a choice and it was just easier to take care of myself thank ask for help.  I told myself I could figure it out, that I didn’t need external support, and I definitely didn’t need to lean on anyone else. I’m willing to bet you’ve told yourself the same thing. But here’s what they don’t tell you: That mindset only works until something breaks—and for me, that moment came when my parents divorced.

At the time, I had just moved to a new state, started a new job, and was trying to build a new life for myself. Suddenly, everything I thought I knew about life, about family, and about relationships was flipped upside down. My life imploded, and anxiety became a constant companion. I would wake up every day feeling like I was walking on shaky ground, unsure of where to turn or how to make it stop.

This was the first time I really felt like I couldn’t do it all. I couldn’t carry the weight of my family’s issues while also trying to build my own life. But even then, when I started to set boundaries—when I finally told people “no” and tried to protect my own energy—something unexpected happened. People pushed back. Hard.

 

Family members who had relied on me for support were suddenly upset that I wasn’t available 24/7. Friends who were used to me being the strong one didn’t understand why I was pulling back. The pressure to revert to my old people-pleasing self was intense, and I began questioning everything I thought I knew. For the first time in my life, I felt like my foundation was shaken.

I kept asking myself, “Am I doing the right thing? Is it wrong to set boundaries? What if I’m letting people down?”

That internal battle between wanting to be there for others and desperately needing to be there for myself was one of the hardest things I’ve ever gone through. And if you’re anything like I was, you know exactly what I mean. You’re stuck in that same struggle, feeling guilty for wanting space, for needing to say no, for putting yourself first for once.

But here’s what I’ve learned: Setting boundaries doesn’t mean you’re letting people down. It means you’re taking care of yourself. And if you don’t take care of yourself, no one will. It’s not selfish. It’s necessary.

I had to go through the pain of realizing that I couldn’t be everyone’s emotional crutch. I had to step back and understand that setting boundaries was the only way to protect my mental health and rebuild my life on my terms. It was hard, yes—but it was also the most freeing thing I’ve ever done.

And now, I help people just like you do the same.

What I Do:

Through my own (ongoing) process of healing my people pleasing and perfectionism and all the amazing messiness that comes with that, as well as my extensive background as a mental health therapist and life coach, I’ve developed a coaching style and process that puts you at the center by prioritizing self-awareness, acceptance, and accountability. Because no matter what you’ve been told or would like to think otherwise, your most important relationship is always going to be the one you have with yourself.

I help you break free from the cycles of over-giving, people-pleasing, and constant self-sacrifice. We get to the root of why you keep saying yes when you want to say no. We dig into the fear of rejection, the anxiety around disappointing others, and we transform those feelings into genuine confidence.

Because the truth is, you don’t have to keep living this way. You can break the patterns. You can stop being everything for everyone and start being exactly who you need for yourself.

Imagine having relationships where you feel seen and valued—not for what you can do for others, but for who you truly are. Imagine waking up each day with peace instead of anxiety, knowing that you have the power to set boundaries that protect your energy and your well-being.

It’s possible. I know because I’ve been where you are. I’ve felt that gut-wrenching fear of saying no, and I’ve questioned every choice I’ve made along the way. But I’ve also come out the other side, and now I’m here to help you do the same.

Let’s rebuild your foundation together. It’s time to stop living for everyone else and start living for you.


 You in?
 xoxo,
 Sammy

 

Now, on a non-coaching note (though it is really all connected, right?!), here is a bit more about me that you may be interested to know…

  • I currently live in New England with my husband and sweet pups
  • On the weekend you can find me thrifting, spending time outside, connecting with friends and family, or diving into my next creative project. 
  • Movement is my favorite form of expression.  Way back when, I actually began my college career studying dance, but the universe had other plans for me.  These days my favorite stage is my kitchen floor, but dancing is still one of my deepest passions.  I also love hiking, weight lifting, and taking my pups on adventures. 
  •  I am big on integrating self-expression into everything I do and am passionate about helping others do the same.

Thank you so much for being here, I can’t wait to get to know YOU!  

 

Education & Experience

Sammy Knight, MA, CAGS

I received my Bachelor of Arts in Behavioral Psychology with concentrations in Holistic Health and Dance, which led me to earning my Masters in Clinical Mental Health Counseling, as well as a Certificate of Advanced Graduate Studies (CAGS) in Expressive and Creative Arts.

My approach to coaching is truly holistic in nature and I am passionate about incorporating my background in the principles of psychology and human behavior with the power of accessing the mind/body connection to cultivate meaningful change and empower my clients to step into their power through self-awareness and confidence.

I have worked with hundreds of client's and spent thousands of hours holding space for individuals from all different walks of life to deepen their connection to Self and align with their highest potential.

In addition to my extensive 1:1 coaching and clinical work, I have also lead countless expressive arts workshops, facilitated personal development and emotional wellness retreats, presented at professional conferences, and as a true lifelong student, am always prioritizing my commitment to continuing my own educational endeavors to ensure I am providing the highest quality support to my clients.Â