Stretch/DanceDosomethingyou loveValidateYourEmotionsTake acold/hotshowerCall ALovedOneRepeat thesame songlyrics inyour headEmotions(CreateNewOnes)Listen toloudmusicUsestaffsupportTake awalk/gooutsideHoldan icecubeTemperaturefrom TIPPMake aCrisisSurvivalKitIntenseExercisefrom TIPPPositive Self-Talk/AffirmationsWatchYourFavouriteMoviePacedBreathingfrom TIPPCleanYourSpaceBite aLemonPracticeRadicalAcceptanceTense &Relax EveryMuscle(TIPP)Self-careJournalWiseMindAcceptsStretch/DanceDosomethingyou loveValidateYourEmotionsTake acold/hotshowerCall ALovedOneRepeat thesame songlyrics inyour headEmotions(CreateNewOnes)Listen toloudmusicUsestaffsupportTake awalk/gooutsideHoldan icecubeTemperaturefrom TIPPMake aCrisisSurvivalKitIntenseExercisefrom TIPPPositive Self-Talk/AffirmationsWatchYourFavouriteMoviePacedBreathingfrom TIPPCleanYourSpaceBite aLemonPracticeRadicalAcceptanceTense &Relax EveryMuscle(TIPP)Self-careJournalWiseMindAccepts

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