The Mind Sanctuary

31/12/2025

The New Year can bring a lot of pressure.

Pressure to change. To improve. To have it all figured out.

But it’s okay if you’re entering this year feeling unsure, tired, or exactly the same as you were yesterday.

Growth doesn’t have to be loud or fast. It doesn’t have to come with resolutions or timelines.

You’re allowed to move at your own pace. You’re allowed to rest. You’re allowed to take this year one small step at a time.

Here’s your reminder: you don’t need to become a “new” version of yourself to be worthy of a good year. 💛

11/12/2025

🌿 Now Taking New Counselling Clients — Online, Face-to-Face & Telephone 🌿

If you’ve been feeling overwhelmed, stuck, or unsure where to turn next, you don’t have to navigate it alone. I’m currently offering CBT-based counselling to support adults who want to understand their thoughts, emotions, and behaviours and make meaningful, lasting change.

Whether you prefer the comfort of your own home or the connection of meeting in person, I offer flexible ways to work together:

💻 Online counselling
🏡 Face-to-face sessions
📞 Telephone

Together we can work on:
• Anxiety, stress, and overthinking
• Low mood and confidence
• Work-related challenges
• Relationship or family difficulties
• Self-esteem and self-worth
• General emotional wellbeing

My approach is compassionate, practical, and tailored to what you need — helping you build tools that make day-to-day life feel lighter and more manageable.

If you’d like to book a session or simply find out more, feel free to send me a message or email. Taking that first step can feel daunting, but it’s often the beginning of real change. 💚

19/11/2025

Checking in emotionally is important, sometimes we might struggle to find the words and that's ok. An emoji works too, so how are you feeling today, let me know.

❄️👍

17/11/2025

We are now on TikTok, come and join us.

Making therapy accessible is important,as is reaching out and crossing the generational landscape.

10/11/2025

Regulating emotions and grounding can be quite easy.

This technique is really helpful in bringing our attention and focus to the here and now.

Watch to find out more

31/10/2025

What is distress tolerance?

We all face moments when our emotions feel too big — times when the pain, frustration, or anxiety becomes so strong that we just want to escape it, fix it, or shut it down.
That’s where distress tolerance comes in.

Distress tolerance is the ability to survive emotional pain without making things worse.
It’s not about pretending everything is okay or forcing yourself to “be positive.”
It’s about riding the wave of emotion until it softens — allowing you to stay grounded, even when life feels chaotic.

💭 Think of it as emotional first aid.
You can’t stop the storm, but you can keep yourself safe until it passes.

🧘‍♀️ Simple Distress Tolerance Techniques:

🌬 Take slow, deep breaths — in for 4, out for 6.

🧊 Hold something cold (like an ice cube or cool cloth) to reset your body.

🚶 Move your body — a quick walk or stretch releases built-up tension.

💭 Tell yourself: “This moment will pass. I can get through this.”

💗 Focus on your senses — what you can see, hear, and touch right now.

Distress tolerance isn’t weakness — it’s strength in motion.
It’s the quiet courage of saying, “I can stay with myself, even when it’s hard.”

28/10/2025

Not knowing what to expect from therapy is ok. I'll explain.

24/10/2025

There are so many barriers to reaching out and engaging in therapy, let me help remove some.

What would you like to know?

18/08/2025

🌱 Feeling stuck, overwhelmed, or just needing someone to talk to? 🌱

Counselling offers you a safe, supportive space to explore your thoughts and feelings without judgment. Whether you’re navigating stress, relationships, anxiety, or simply wanting to understand yourself better—I’m here to walk alongside you.

✨ You don’t have to go through it alone.
✨ Small steps can create big changes.

📩 Message me today to book your first session and start your journey toward clarity and calm or you can contact me at the mindsanctuary@hotmail.com or by phone on 07766 489648. See less

18/08/2025

Want to find out more about counselling and the services I offer, take a look at website for more information.

You can also contact me on 07766 489648 or email at themindsanctuary@hotmail.com

The Mind Sanctuary with Sam Gouldthorp offers supportive counselling services for adults. Located in West Street, Fareham, Sam brings a holistic approach to counselling to help people who are experiencing a variety of mental health issues including depression, anxiety and trauma. Contact The Mind Sa...

19/02/2025

Nourishing your brain with the right foods can significantly impact your mental well-being, reducing anxiety and depression as well as improving memory and cognitive function.

For instance, avocados are packed with healthy fats, which support brain health and stabilize mood swings. Blueberries are little powerhouses of antioxidants that enhance cognitive function and protect against stress. For a serotonin boost, which can help lift your mood, include foods rich in omega-3 fatty acids like salmon, chia seeds, and walnuts in your diet.

Feeling a bit down? Try some dark chocolate—it not only tastes great but also boosts endorphin levels, putting you in a better mood.

For a steady supply of energy and focus, whole grains like oatmeal and brown rice are your best friends. Nuts and seeds, particularly almonds and pumpkin seeds, are loaded with vitamins and minerals that enhance brain function and elevate your mood.

So, munching on these brain-boosting goodies isn't just tasty; it's a delicious way to keep your mind sharp and your spirits high! 🧠🍫🥗

Feel free to add some of these to your next grocery list, and let your brain and mood thank you later! 🌟

13/01/2025

I love this post, there is so much expectation placed upon January ....New Year New Me!!

But that expectation can be overwhelming, it can also create a feeling of not being good enough when you compared to, what feels life, everyone on your timeline who appears to have got it together.

Be kind to yourself and do January in whatever way you want to.

Sharing this from our friends to remind you to be kind to yourself this January 🫂✨️