This bingo card has a free space and 11 words: Box Breathing- This calms the brain and body. 4 in- 4 hold- 4 out- 4 hold, 5-4-3-2-1 Grounding- Use this to calm your brain down -5 things you can SEE -4 things you can TOUCH -3 things you HEAR 2 things you SMELL, Wall Push Ups- Heavy movement burns stress instantly. Remember to go slow and push hard., Take Space Away- 1. Recognise you're getting angry 2. Retreat to a safe space 3. Relax and use coping skills 4. Return back to discuss what happened, Name It to Tame It- Naming emotions reduces intensity. Identify the emotion and use a coping skill., Positive Self Talk- Using helpful thoughts can help us respond to stress. "I can do this." "It won't last forever.", Ask for Help- Asking for help can help us to not explode. Who are 3 adults at school/home you can ask for help from?, Cold Water/ Temperature Change- This lowers your adrenaline. Put cold water on your hands, hold an ice pack, take a cold shower., Distraction/Change the Channel- Break the cycle of thinking about it over and over again. Play a song, a game, or activity you can switch to when you're upset., Exercise- Helps get our energy/strong emotions out. Go for a run, do jumping jacks or situps. and Play with a pet- This helps reduce stress and lower anxiety..
DBT CSU Bingo | Anger Management Bingo | Social Emotional Bingo! | Coping Skills Bingo | Coping Skills Bingo
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