CRAFTY COPING SKILLS BINGO

This bingo card has a free space and 43 words: Check in with a sponsor/peer, Ask someone about their day, Go to a meeting or watch one online, Text someone safe (even just “distract me”), Do a quick journaling brain dump, Visualize your future self thanking you, Repeat a mantra (e.g., “I don’t have to act on this”), Set a 10-minute “delay” before any impulsive action, List 10 things you're grateful for (even tiny ones), Remind yourself: “This will pass” (because it will), Use the 5-4-3-2-1 grounding technique, Splash cold water on your face, Change your environment (different room, outside, etc.), Chew gum or crunchy snacks mindfully, Stretch like a cat for 2 minutes, Wrap up in a blanket like a burrito, Take a dramatically slow mindful shower, Do 10 jumping jacks, Create a playlist for different moods, Doodle without lifting your pen, Try neurographic art (great for anxiety), Decorate a “reasons I stay sober” jar, Draw your craving as a monster, Set a timer and clean like you're on a game show, Name your craving (e.g., “Oh great, Chad is back”), 10 second tidy, Try balancing on one foot (focus reset), Smell something strong (mint, lotion, coffee), Hold something textured (rock, fabric, stress ball), Do a word search or puzzle, Crack pistachios, Learn a random fun fact rabbit hole, Write a “to-do list” just to clear your mind, Count how many blue things you can find, Set a timer and do ANY task for 5 minutes, Listen to podcasts, Make a “complaint box” and physically drop your stress into it, Rearrange your space like you’re staging it for a magazine, Drink water, Get a coffee with a friend or support, Go for a walk with your pets, Meditate or pray and Read a book.

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