Cognitive Distortions
Believing that if something bad happened once, it will always happen again, often using words like "always" or "never."
Overgeneralization
A quick physical reset where you hold an ice cube in your hand or splash cold water on your face to jolt the nervous system out of panic.
TIPP or Temperature/Dive Reflex
Sarah's dream pet
Scottish Highland Cow
Internal or external cues—such as a specific person, a time of day, or a physical sensation—that signal vulnerability to old patterns or symptoms.
Triggers
A core mindfulness skill where you observe your internal experience without adding self-judgment, criticism, or shame.
Non-Judgment
Assuming you know what other people are thinking, usually concluding they are judging or thinking negatively of you without any proof.
Mind Reading
Breathing technique where you inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4, often used by tactical units to steady heart rate.
Box Breathing
Ari's chinchilla's name
Lucille Ball (Lucy)
he subtle, early behavioral and emotional warning signs that indicate a person is beginning to slip back toward distress or old habits before a full crisis hits.
Relapse Warning Signs / Yellow Zone
Dialectical Behavior Therapy concept defined as accepting reality as it is right now without fighting it, which does not mean approving of it.
Radical Acceptance
Viewing situations in strict black-and-white terms with no middle ground—if you aren't a total success, you're a complete failure.
All-or-Nothing Thinking
The grounding technique where you actively identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
5-4-3-2-1 Grounding Method
What food does D absolutely never eat
Onions
The pause you take when facing a high-risk situation to mentally run through your crisis plan instead of reacting on autopilot.
Pause / HALT Check - Hungry, Angry, Lonely, Tired
The process of observing an emotion physically in the body—labeling the sensation, breathing into it, and watching it peak and subside like an ocean wave without acting on it.
Urge Surfing
Arbitrarily linking an external event to yourself when there is no logical connection, such as blaming yourself for a friend's bad mood.
Personalization
Breathing technique that involves slowing down your breathing rate and making your exhales longer than your inhales to calm your nervous system
Paced breathing
What did both group facilitators do before coming to the Haven
See Sarah and Ari
Identifying the specific people, safe spaces, and professional resources you can lean on when distress spikes.
Building a Support Network / Emergency Contact Plan
The definition of mindfulness
Being aware of your physical sensations, thoughts, and emotions in the present moment without judgement.
Magnifying the importance of your mistakes or shrinking the importance of your positive traits and achievements.
Magnification (or Minimization/Catastrophizing)
A physical somatic exercise where you systematically tense muscle groups for 5 to 10 seconds and then release them to notice the difference.
Progressive Muscle Relaxation (PMR)
Who is older and how much older
Sarah, 8 years
The deliberate act of doing the physical opposite of what a trigger urges you to do
Opposite Action
The state of mind where logical reasoning and emotional drive overlap and work together in balance.
Wise Mind