Therapy with Sam

Therapy with Sam Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Therapy with Sam, Mental Health Service, Shoreham-by-Sea.

I'm a trauma-informed therapist and GHR Supervisor specialising in Solution-Focused Psychotherapy, Hypnotherapy, EFT, Matrix Reimprinting, and EMDR. With a holistic approach, I empower you to overcome challenges and foster well-being.

For anyone who needs to hear this. 👍
27/01/2026

For anyone who needs to hear this. 👍

Sometimes the most powerful work happens quietly, behind the scenes.I’ve been holding space, reflecting, learning, and p...
17/01/2026

Sometimes the most powerful work happens quietly, behind the scenes.
I’ve been holding space, reflecting, learning, and preparing for what’s next — and I’m looking forward to sharing more with you as the year unfolds.

If you’re here, thank you for being here 🤍
More soon.

Healing begins with a single step—take that step today by checking out my website. Your journey towards emotional well-b...
01/08/2025

Healing begins with a single step—take that step today by checking out my website. Your journey towards emotional well-being and empowerment starts now at samanthabowley.com.

🌟 August Intentions 🌟Hey, beautiful souls — before you set your goals for August, pause for a moment and ask yourself: W...
31/07/2025

🌟 August Intentions 🌟

Hey, beautiful souls — before you set your goals for August, pause for a moment and ask yourself: What do I actually NEED this month?

NOT what you WANT, NOT what you THINK you SHOULD DO — but what your heart, mind, and soul truly need to feel balanced, grounded, and alive.

Maybe it’s more rest, clearer boundaries, deeper connection, or just permission to show up as you are.

This August, let’s drop the noise and tune into our own rhythm. Set intentions that fuel you, not drain you.

So, what’s your one real need this month? Drop it below or journal it out — and let’s make August the month of soulful self-care and bold, kind growth. 💫

🌿 Understanding Your Window of Tolerance 🌿Have you ever wondered why some days you feel calm and clear-headed, while oth...
11/07/2025

🌿 Understanding Your Window of Tolerance 🌿

Have you ever wondered why some days you feel calm and clear-headed, while other days even small things feel overwhelming?

This is often related to what’s called your Window of Tolerance, a term coined by Dr. Dan Siegel.

🔹 What is it?
Your Window of Tolerance is the zone where your nervous system feels safe enough to manage and process emotions effectively. In this window, you feel grounded, present, and able to cope with stress.

When you move outside this window, you might experience:
✨ Hyperarousal – anxiety, panic, anger, racing thoughts
✨ Hypoarousal – numbness, shut-down, disconnection

🔹 Why does this matter?
Trauma, chronic stress, or overwhelming experiences can shrink your window, making it harder to stay regulated.

🔹 The good news:
You can expand your Window of Tolerance over time through:
💛 Grounding techniques (deep breathing, mindfulness)
💛 Self-compassion practices
💛 Safe, supportive relationships
💛 Therapy and somatic tools

🔹 Remember:
If you notice yourself outside your window, it’s not a failure. It’s a sign your nervous system needs care, not criticism.

🌱 Healing is about learning how to return to safety, again and again.

👉 Ready to explore what helps you feel safe and regulated? Let’s connect. You deserve support on your healing journey.

✨

🌿 Healing doesn’t ask you to be fearless.So often, we tell ourselves we’ll wait until we feel strong enough, confident e...
07/07/2025

🌿 Healing doesn’t ask you to be fearless.

So often, we tell ourselves we’ll wait until we feel strong enough, confident enough, or unafraid before we take the first step. The truth is, courage isn’t the absence of fear—it’s deciding that your wellbeing matters more than your comfort zone.

In therapy, I see this bravery every day. The quiet kind that shows up shaking, but shows up anyway. The strength it takes to say: I need help. I’m ready for something different.

If you’re standing at the threshold of change—maybe you’re feeling anxious, uncertain, or exhausted—know this: you don’t have to feel ready to begin. You just have to be willing.

Your healing doesn’t have to look perfect. It only has to be honest.

💛 If you’re ready to do it afraid, I’m here to walk beside you. One step, one session, one brave choice at a time.

✨

💬 “Healing is not about perfection; it’s about progress.”So many people come to therapy thinking they’ve failed because ...
07/06/2025

💬 “Healing is not about perfection; it’s about progress.”

So many people come to therapy thinking they’ve failed because they’re not “fixed” yet. But healing was never about being perfect.

It’s about showing up—even when it’s messy.

It’s about choosing compassion instead of criticism.

It’s about noticing you reacted differently today than you might have last year.

That’s progress. That’s growth. That’s healing.

Perfection keeps us stuck. Progress moves us forward.
And if you’re reading this? You’re already on your way. 🌱

📩 Want support on your healing journey? DM me or tap the link in bio to take your next step. One step at a time is still the path.


🌿 The Benefits of Grounding Techniques for Anxiety Relief 🌿Anxiety has a way of pulling us out of the present—racing tho...
02/06/2025

🌿 The Benefits of Grounding Techniques for Anxiety Relief 🌿

Anxiety has a way of pulling us out of the present—racing thoughts, pounding heart, worst-case-scenario spirals. That’s where grounding techniques come in.

Grounding gently reconnects you to the here and now, soothing your nervous system and bringing your mind back into your body.

Here are 3 simple, effective grounding exercises you can try anytime:

🖐️ The 5-4-3-2-1 Technique
Name:
5 things you can see 👀
4 things you can touch ✋
3 things you can hear 👂
2 things you can smell 👃
1 thing you can taste 👅
It’s a sensory reset that calms anxiety fast.

🪑 Feel Your Feet
Place both feet flat on the ground. Press them into the floor and notice the texture beneath you. Wiggle your toes. Breathe.
This brings you out of your head and into your body—especially helpful during panic.

📦 The Object Anchor
Hold a small object—a crystal, a stone, a key. Focus on its texture, temperature, and shape. Let it remind you: I am safe. I am present.
Keep it in your pocket for moments you feel overwhelmed.

✨ These techniques aren’t just “nice to haves”—they’re nervous system gold.
With regular practice, they retrain your brain to respond to stress more calmly and clearly.

📩 Want help learning how to manage anxiety in a safe, supportive space? Message me or head to the link in bio to work together.

Feeling stuck? You’re not alone.So many people wait until they feel ready, confident, or like they’ve solved every piece...
30/05/2025

Feeling stuck?

You’re not alone.

So many people wait until they feel ready, confident, or like they’ve solved every piece of the puzzle before they take action. But the truth is—clarity comes through movement, not standing still.

You don’t need a perfect plan.
You don’t need to have all the answers.
You just need to begin.

Whether it’s reaching out for help, setting a boundary, or even just getting through today—every small step forward counts.

Therapy is a safe space to explore those steps. You bring the questions, the messiness, the “I’m not sure”—I’ll bring the support, the tools, and the belief that change is always possible. 🌱

📩 Ready to take your first step? Message me or click the link in bio for your free 15 minute Consult Call.

Let’s walk this path together.

✨ How to Set Therapy Goals That Actually Work ✨Let’s talk therapy goals—because healing without direction is like trying...
28/05/2025

✨ How to Set Therapy Goals That Actually Work ✨

Let’s talk therapy goals—because healing without direction is like trying to build IKEA furniture without the instructions (we’ve all been there, hex key in hand, existential crisis brewing).

Here’s how to actually set therapy goals that lead to real, lasting change:

🧭 1. Start With “What Do I Want?” Not Just “What’s Wrong?”
We often arrive in therapy focused on the problem. Try flipping it—what would life look like if the problem wasn’t there? What would you be doing, feeling, saying, or believing differently?

🎯 2. Make it Specific (but Human)
“Be less anxious” is vague. Try: “I want to sleep through the night without waking up in panic.” Or “I want to be able to say no without guilt.” Clear targets make progress trackable and boost motivation.

🚦 3. Break It Down
Big goals need small steps. Want to feel more confident in relationships? That might begin with setting one healthy boundary this week. Therapy is a process—it’s not a Netflix binge, it’s a whole season.

📅 4. Check-In & Adjust
Therapy goals are living, breathing things. What worked last month might not feel right now. It’s okay to pivot. Progress isn’t a straight line—it’s more like a rollercoaster with better emotional regulation.

🌱 5. Celebrate the Small Wins
Not crying in that meeting? Win. Saying what you actually feel? Massive win. Healing doesn’t always come with fireworks—sometimes it’s just peace where there used to be chaos.

✨ Want help turning your goals into real, meaningful change? Let’s work together. DM me or click the link in bio to book a session.


🎡🚦🚦🚦🚦

Negative thoughts can feel overwhelming — but they don’t have to define you. Small, simple shifts can create big change....
04/05/2025

Negative thoughts can feel overwhelming — but they don’t have to define you. Small, simple shifts can create big change. Here’s how to start:

🎯 Quick Mindset Shift Tips! 🎯

✨ Notice the thought – Pause and observe without judgement.
✨ Challenge it – Ask yourself, "Is this true?" Is it fear or fact?
✨ Reframe it – "What would a more supportive thought sound like?"
✨ Ground yourself – A few deep breaths, bring yourself back to now.
✨ Choose a new focus – Gratitude, even for tiny things, rewires your brain for positivity over time.

You have the power to change the story in your mind. 💭🌟
Small steps = BIG transformation!

✨ "It's okay to ask for help. Healing starts with the decision to make a change." ✨There is no weakness in reaching out ...
02/05/2025

✨ "It's okay to ask for help. Healing starts with the decision to make a change." ✨

There is no weakness in reaching out — only courage and choosing to ask for support is the first powerful step towards creating the life you truly deserve.

Healing doesn’t happen by accident. It begins the moment you say:
"I’m ready for something better."

So, if you're standing at a crossroads right now, know this:
You are not alone. And you are stronger than you think. 🌿💛

✨ Your next chapter starts with one brave choice. ✨

Ready to take that step? Message me today and let's talk about how I can support you.

Address

Shoreham-By-Sea
BN435YA

Opening Hours

Monday 9:30am - 5pm
Tuesday 9am - 6pm
Wednesday 9am - 5pm
Thursday 9am - 6:30pm
Friday 9am - 5pm
Saturday 9am - 2am

Telephone

+447973483432

Website

https://samanthabowley.com/book%2Fcontact

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