Positive Self-Talk/AffirmationsEmotions(CreateNewOnes)Take awalk/gooutsideRepeat thesame songlyrics inyour headWiseMindAcceptsListen toloudmusicDosomethingyou loveValidateYourEmotionsCleanYourSpaceTake acold/hotshowerSelf-careIntenseExercisefrom TIPPUsestaffsupportPacedBreathingfrom TIPPJournalStretch/DanceWatchYourFavouriteMovieMake aCrisisSurvivalKitCall ALovedOnePracticeRadicalAcceptanceTemperaturefrom TIPPBite aLemonTense &Relax EveryMuscle(TIPP)Holdan icecubePositive Self-Talk/AffirmationsEmotions(CreateNewOnes)Take awalk/gooutsideRepeat thesame songlyrics inyour headWiseMindAcceptsListen toloudmusicDosomethingyou loveValidateYourEmotionsCleanYourSpaceTake acold/hotshowerSelf-careIntenseExercisefrom TIPPUsestaffsupportPacedBreathingfrom TIPPJournalStretch/DanceWatchYourFavouriteMovieMake aCrisisSurvivalKitCall ALovedOnePracticeRadicalAcceptanceTemperaturefrom TIPPBite aLemonTense &Relax EveryMuscle(TIPP)Holdan icecube

DBT SKILLS - DISTRESS TOLERANCE - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Positive Self-Talk/Affirmations
  2. Emotions (Create New Ones)
  3. Take a walk/go outside
  4. Repeat the same song lyrics in your head
  5. Wise Mind Accepts
  6. Listen to loud music
  7. Do something you love
  8. Validate Your Emotions
  9. Clean Your Space
  10. Take a cold/hot shower
  11. Self-care
  12. Intense Exercise from TIPP
  13. Use staff support
  14. Paced Breathing from TIPP
  15. Journal
  16. Stretch/Dance
  17. Watch Your Favourite Movie
  18. Make a Crisis Survival Kit
  19. Call A Loved One
  20. Practice Radical Acceptance
  21. Temperature from TIPP
  22. Bite a Lemon
  23. Tense & Relax Every Muscle (TIPP)
  24. Hold an ice cube