The Mind Sanctuary

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...