I feelannoyedwhen he actsthat wayTake atime-outKeep Calmand use "I"statementsI think I I needto end ourrelationship -itis unhealthyIpracticegratitudeInstead of"can't stand"I don't careforAccept yourangryfeelingswithoutviolenceLet itGoLaugh - notat others butat life - it canbe funnyI controlmy angerand I havemore funI am likedby someand I lovemyselfWrite inmyjournalThere aresome waysI would liketo improveI do notlike theway he isactingI amgrateful tobe aliveI can standeven whenI do notlikeExerciseBeattentiveto themomentAct on myvalueseven whenI feel angryI made amistake.Today, I willchoosebetter.I wish shewere not thatway but I canhandle itCall afriend wholistensIt wold beunfortunateif I'm wrong -and human!I will focuson what IcancontrolStopandChooseI practiceself-compassionand kindnessI accept Ican'tchangethe PastTreat selfand otherswithrespectDo I holdontounrealistic"shoulds"?Write downmy thoughtsand changeto helpfulProgressiveMuscleRelaxationI do notlikehis/herbehaviorAm I moreinterested inbeing right orbeing kind?UrgeSurfingI change mythoughts tochange myfeelingsI feel Xwhen youX. I needyou to XPositiveself talkThings willget better,if I think inbetter waysMindfulness-focus onhere andnow-I'm goingthrough ahard time butI'm worthyGuidedMeditationInstead of"I should""I could"I can learnand growfrom thisIappreciatethecomplimentYou canalwayscontrol yourbehavior -you chooseWalk insome oneelse'sshoesHelpingotherscreatesmeaning inmy lifeCompassionatekindness is mymoral compassLife may notalways befair - but Imake themost of itI won't lethim push mybuttons-Icontrol theway I thinkKnow yourvalues andconnect tothemWhat are thelong termeffects ofwhat I sayI find himdisrespectfulto meSay No toAggression,yelling,callingnamesPainting/Drawing/ColoringInstead of "Itis terrible""It isunfortunate"A.C.T.Life ischallengingso I practiceself-careForgiveInstead of"Never" I say"Infrequently"Count to100 beforerespondingNoteveryonehas to likemeI accept Ican'tchangeothersInstead of"have to" Ichoose toMusic/DanceBeKindIs my angerin my controlor out ofcontrolTakeseveraldeepbreathsI would likeit if heacted morerespectfullyI feelannoyedwhen he actsthat wayTake atime-outKeep Calmand use "I"statementsI think I I needto end ourrelationship -itis unhealthyIpracticegratitudeInstead of"can't stand"I don't careforAccept yourangryfeelingswithoutviolenceLet itGoLaugh - notat others butat life - it canbe funnyI controlmy angerand I havemore funI am likedby someand I lovemyselfWrite inmyjournalThere aresome waysI would liketo improveI do notlike theway he isactingI amgrateful tobe aliveI can standeven whenI do notlikeExerciseBeattentiveto themomentAct on myvalueseven whenI feel angryI made amistake.Today, I willchoosebetter.I wish shewere not thatway but I canhandle itCall afriend wholistensIt wold beunfortunateif I'm wrong -and human!I will focuson what IcancontrolStopandChooseI practiceself-compassionand kindnessI accept Ican'tchangethe PastTreat selfand otherswithrespectDo I holdontounrealistic"shoulds"?Write downmy thoughtsand changeto helpfulProgressiveMuscleRelaxationI do notlikehis/herbehaviorAm I moreinterested inbeing right orbeing kind?UrgeSurfingI change mythoughts tochange myfeelingsI feel Xwhen youX. I needyou to XPositiveself talkThings willget better,if I think inbetter waysMindfulness-focus onhere andnow-I'm goingthrough ahard time butI'm worthyGuidedMeditationInstead of"I should""I could"I can learnand growfrom thisIappreciatethecomplimentYou canalwayscontrol yourbehavior -you chooseWalk insome oneelse'sshoesHelpingotherscreatesmeaning inmy lifeCompassionatekindness is mymoral compassLife may notalways befair - but Imake themost of itI won't lethim push mybuttons-Icontrol theway I thinkKnow yourvalues andconnect tothemWhat are thelong termeffects ofwhat I sayI find himdisrespectfulto meSay No toAggression,yelling,callingnamesPainting/Drawing/ColoringInstead of "Itis terrible""It isunfortunate"A.C.T.Life ischallengingso I practiceself-careForgiveInstead of"Never" I say"Infrequently"Count to100 beforerespondingNoteveryonehas to likemeI accept Ican'tchangeothersInstead of"have to" Ichoose toMusic/DanceBeKindIs my angerin my controlor out ofcontrolTakeseveraldeepbreathsI would likeit if heacted morerespectfully

Managing My Anger - 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. I feel annoyed when he acts that way
  2. Take a time-out
  3. Keep Calm and use "I" statements
  4. I think I I need to end our relationship -it is unhealthy
  5. I practice gratitude
  6. Instead of "can't stand" I don't care for
  7. Accept your angry feelings without violence
  8. Let it Go
  9. Laugh - not at others but at life - it can be funny
  10. I control my anger and I have more fun
  11. I am liked by some and I love myself
  12. Write in my journal
  13. There are some ways I would like to improve
  14. I do not like the way he is acting
  15. I am grateful to be alive
  16. I can stand even when I do not like
  17. Exercise
  18. Be attentive to the moment
  19. Act on my values even when I feel angry
  20. I made a mistake. Today, I will choose better.
  21. I wish she were not that way but I can handle it
  22. Call a friend who listens
  23. It wold be unfortunate if I'm wrong - and human!
  24. I will focus on what I can control
  25. Stop and Choose
  26. I practice self-compassion and kindness
  27. I accept I can't change the Past
  28. Treat self and others with respect
  29. Do I hold onto unrealistic "shoulds"?
  30. Write down my thoughts and change to helpful
  31. Progressive Muscle Relaxation
  32. I do not like his/her behavior
  33. Am I more interested in being right or being kind?
  34. Urge Surfing
  35. I change my thoughts to change my feelings
  36. I feel X when you X. I need you to X
  37. Positive self talk
  38. Things will get better, if I think in better ways
  39. Mindfulness-focus on here and now-
  40. I'm going through a hard time but I'm worthy
  41. Guided Meditation
  42. Instead of "I should" "I could"
  43. I can learn and grow from this
  44. I appreciate the compliment
  45. You can always control your behavior - you choose
  46. Walk in some one else's shoes
  47. Helping others creates meaning in my life
  48. Compassionate kindness is my moral compass
  49. Life may not always be fair - but I make the most of it
  50. I won't let him push my buttons-I control the way I think
  51. Know your values and connect to them
  52. What are the long term effects of what I say
  53. I find him disrespectful to me
  54. Say No to Aggression, yelling, calling names
  55. Painting/Drawing/Coloring
  56. Instead of "It is terrible" "It is unfortunate"
  57. A.C.T.
  58. Life is challenging so I practice self-care
  59. Forgive
  60. Instead of "Never" I say "Infrequently"
  61. Count to 100 before responding
  62. Not everyone has to like me
  63. I accept I can't change others
  64. Instead of "have to" I choose to
  65. Music/Dance
  66. Be Kind
  67. Is my anger in my control or out of control
  68. Take several deep breaths
  69. I would like it if he acted more respectfully