A.C.T.I practiceself-compassionand kindnessI find himdisrespectfulto mePositiveself talkForgiveExerciseLet itGoHelpingotherscreatesmeaning inmy lifeI am likedby someand I lovemyselfStopandChooseLife ischallengingso I practiceself-careProgressiveMuscleRelaxationIpracticegratitudeI'm goingthrough ahard time butI'm worthyUrgeSurfingKeep Calmand use "I"statementsInstead of"have to" Ichoose toI wish shewere not thatway but I canhandle itDo I holdontounrealistic"shoulds"?I accept Ican'tchangethe PastCall afriend wholistensI will focuson what IcancontrolI do notlike theway he isactingI won't lethim push mybuttons-Icontrol theway I thinkWhat are thelong termeffects ofwhat I sayCount to100 beforerespondingI change mythoughts tochange myfeelingsI can learnand growfrom thisI amgrateful tobe aliveI made amistake.Today, I willchoosebetter.It wold beunfortunateif I'm wrong -and human!Write downmy thoughtsand changeto helpfulI controlmy angerand I havemore funSay No toAggression,yelling,callingnamesBeattentiveto themomentI feelannoyedwhen he actsthat wayYou canalwayscontrol yourbehavior -you chooseGuidedMeditationAccept yourangryfeelingswithoutviolenceI do notlikehis/herbehaviorPainting/Drawing/ColoringInstead of"I should""I could"Life may notalways befair - but Imake themost of itI would likeit if heacted morerespectfullyInstead of"can't stand"I don't careforWrite inmyjournalI think I I needto end ourrelationship -itis unhealthyThings willget better,if I think inbetter waysMindfulness-focus onhere andnow-Instead of "Itis terrible""It isunfortunate"Instead of"Never" I say"Infrequently"Music/DanceKnow yourvalues andconnect tothemIappreciatethecomplimentAct on myvalueseven whenI feel angryI feel Xwhen youX. I needyou to XI accept Ican'tchangeothersThere aresome waysI would liketo improveTakeseveraldeepbreathsIs my angerin my controlor out ofcontrolTreat selfand otherswithrespectI can standeven whenI do notlikeBeKindNoteveryonehas to likemeAm I moreinterested inbeing right orbeing kind?Compassionatekindness is mymoral compassTake atime-outWalk insome oneelse'sshoesLaugh - notat others butat life - it canbe funnyA.C.T.I practiceself-compassionand kindnessI find himdisrespectfulto mePositiveself talkForgiveExerciseLet itGoHelpingotherscreatesmeaning inmy lifeI am likedby someand I lovemyselfStopandChooseLife ischallengingso I practiceself-careProgressiveMuscleRelaxationIpracticegratitudeI'm goingthrough ahard time butI'm worthyUrgeSurfingKeep Calmand use "I"statementsInstead of"have to" Ichoose toI wish shewere not thatway but I canhandle itDo I holdontounrealistic"shoulds"?I accept Ican'tchangethe PastCall afriend wholistensI will focuson what IcancontrolI do notlike theway he isactingI won't lethim push mybuttons-Icontrol theway I thinkWhat are thelong termeffects ofwhat I sayCount to100 beforerespondingI change mythoughts tochange myfeelingsI can learnand growfrom thisI amgrateful tobe aliveI made amistake.Today, I willchoosebetter.It wold beunfortunateif I'm wrong -and human!Write downmy thoughtsand changeto helpfulI controlmy angerand I havemore funSay No toAggression,yelling,callingnamesBeattentiveto themomentI feelannoyedwhen he actsthat wayYou canalwayscontrol yourbehavior -you chooseGuidedMeditationAccept yourangryfeelingswithoutviolenceI do notlikehis/herbehaviorPainting/Drawing/ColoringInstead of"I should""I could"Life may notalways befair - but Imake themost of itI would likeit if heacted morerespectfullyInstead of"can't stand"I don't careforWrite inmyjournalI think I I needto end ourrelationship -itis unhealthyThings willget better,if I think inbetter waysMindfulness-focus onhere andnow-Instead of "Itis terrible""It isunfortunate"Instead of"Never" I say"Infrequently"Music/DanceKnow yourvalues andconnect tothemIappreciatethecomplimentAct on myvalueseven whenI feel angryI feel Xwhen youX. I needyou to XI accept Ican'tchangeothersThere aresome waysI would liketo improveTakeseveraldeepbreathsIs my angerin my controlor out ofcontrolTreat selfand otherswithrespectI can standeven whenI do notlikeBeKindNoteveryonehas to likemeAm I moreinterested inbeing right orbeing kind?Compassionatekindness is mymoral compassTake atime-outWalk insome oneelse'sshoesLaugh - notat others butat life - it canbe funny

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