This bingo card has a free space and 24 words: Observe – Notice your thoughts, feelings, and surroundings without trying to change them., Describe – Put words to what you notice; name the experience without judgment., Participate – Fully engage in the current activity or moment., Non-judgmental stance – See things as they are, without labeling them as good or bad., One-mindfully – Focus on one thing at a time; avoid multitasking., Radical Acceptance – Fully accept reality as it is, even if it’s painful., Self-Soothing – Use your senses to comfort yourself (sight, sound, touch, taste, smell)., IMPROVE the Moment – Use techniques like imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement., Distract with ACCEPTS – Distract yourself using Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations., Pros and Cons – Weigh the advantages and disadvantages of acting on urges., TIP Skills – Change body state with Temperature, Intense exercise, Paced breathing, or Progressive muscle relaxation., Reality Acceptance – Focus on what is true, not what you wish were true., Check the Facts – Make sure your emotional reaction fits the actual situation., Opposite Action – Do the opposite of the urge-driven emotion when it’s not justified., Build Positive Experiences – Plan and engage in enjoyable or meaningful activities., Reduce Vulnerability (PLEASE) – Treat physical illness, balance eating, avoid mood-altering substances, balance sleep, and get exercise., Accumulate Positive Emotions – Increase pleasant experiences to build emotional resilience., Cope Ahead – Plan for emotionally challenging situations before they happen., Mindful of Current Emotions – Observe emotions as they are without judgment or impulsive action., DEAR MAN – Assertively ask for what you want or say no while maintaining relationships., GIVE – Maintain relationships by being Gentle, Interested, Validating, and using an Easy manner., FAST – Maintain self-respect by being Fair, Avoiding unnecessary Apologies, Sticking to values, and being Truthful., Say No Effectively – Assert boundaries clearly and respectfully. and Set Boundaries – Protect your time, energy, and values by stating limits..
Distress Tolerance BINGO | DBT BINGO | DBT Skills! | DBT Skills Bingo | DBT BINGO
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