This bingo card has a free space and 29 words: Temperature (TIPP), Improve the Moment with Prayer or Meditation, Distract with Thoughts, Distract with Activities, Self-Soothe with the Five Senses, Progressive Muscle Relaxation (TIPP), Practice Radical Acceptance, Distract with acts of contributing, Willingness, Half-Smile (Radical Acceptance), Turning your Mind, List the Pros and Cons, Paced Breathing (TIPP), Take a brief vacation, break, self-compassion break (IMPROVE the Moment), Encouragement, Affirmations, or Cheerleading Statements (IMPROVE the Moment), Use Physical Sensations to Ground Yourself (ACCEPTS), Count to Ten (ACCEPTS), Create a Safe Space in your imagination (IMPROVE the Moment), Comparisons - thinking of a time you’ve tolerated a similar situation or emotion (ACCEPTS), Activities that illicit (opposite) emotions – Ex: watching a comedy movie when feeling down, listening to an upbeat song (ACCEPTS), Listen to a Mindfulness Exercise (ACCEPTS), Distract with a puzzle, word search, crossword, sudoku, Square Breathing, Intense, Brief Exercise (TIPP), Read a Book (ACCEPTS), Snuggle with a pet or favorite blanket (Self-Soothe), Focus on One Thing at a Time (IMPROVE), Journal, draw, color (ACCEPTS) and Play "I spy..." (Self-Soothe with 5 Senses).
Distress Tolerance Bingo | Distress tolerance BINGO | DBT Skills | DBT Skills! | Distress Tolerance Bingo
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