Is my angerin my controlor out ofcontrolAm I moreinterested inbeing right orbeing kind?Instead of"have to" Ichoose toInstead of"Never" I say"Infrequently"What are thelong termeffects ofwhat I sayAct on myvalueseven whenI feel angryTakeseveraldeepbreathsPainting/Drawing/ColoringCompassionatekindness is mymoral compassMusic/DanceI won't lethim push mybuttons-Icontrol theway I thinkCall afriend wholistensI feel Xwhen youX. I needyou to XProgressiveMuscleRelaxationNoteveryonehas to likemeTreat selfand otherswithrespectKeep Calmand use "I"statementsPositiveself talkI accept Ican'tchangeothersYou canalwayscontrol yourbehavior -you chooseI am likedby someand I lovemyselfAccept yourangryfeelingswithoutviolenceCount to100 beforerespondingI find himdisrespectfulto meLet itGoI do notlikehis/herbehaviorI accept Ican'tchangethe PastKnow yourvalues andconnect tothemWrite inmyjournalI can learnand growfrom thisGuidedMeditationI feelannoyedwhen he actsthat wayMindfulness-focus onhere andnow-Things willget better,if I think inbetter waysI can standeven whenI do notlikeI will focuson what IcancontrolIappreciatethecomplimentHelpingotherscreatesmeaning inmy lifeTake atime-outInstead of"can't stand"I don't careforBeattentiveto themomentLife ischallengingso I practiceself-careA.C.T.Laugh - notat others butat life - it canbe funnyExerciseI made amistake.Today, I willchoosebetter.I do notlike theway he isactingForgiveInstead of "Itis terrible""It isunfortunate"I practiceself-compassionand kindnessBeKindI think I I needto end ourrelationship -itis unhealthyWalk insome oneelse'sshoesInstead of"I should""I could"Do I holdontounrealistic"shoulds"?StopandChooseLife may notalways befair - but Imake themost of itUrgeSurfingI change mythoughts tochange myfeelingsI'm goingthrough ahard time butI'm worthyI controlmy angerand I havemore funI amgrateful tobe aliveI wish shewere not thatway but I canhandle itI would likeit if heacted morerespectfullyIt wold beunfortunateif I'm wrong -and human!Write downmy thoughtsand changeto helpfulSay No toAggression,yelling,callingnamesThere aresome waysI would liketo improveIpracticegratitudeIs my angerin my controlor out ofcontrolAm I moreinterested inbeing right orbeing kind?Instead of"have to" Ichoose toInstead of"Never" I say"Infrequently"What are thelong termeffects ofwhat I sayAct on myvalueseven whenI feel angryTakeseveraldeepbreathsPainting/Drawing/ColoringCompassionatekindness is mymoral compassMusic/DanceI won't lethim push mybuttons-Icontrol theway I thinkCall afriend wholistensI feel Xwhen youX. I needyou to XProgressiveMuscleRelaxationNoteveryonehas to likemeTreat selfand otherswithrespectKeep Calmand use "I"statementsPositiveself talkI accept Ican'tchangeothersYou canalwayscontrol yourbehavior -you chooseI am likedby someand I lovemyselfAccept yourangryfeelingswithoutviolenceCount to100 beforerespondingI find himdisrespectfulto meLet itGoI do notlikehis/herbehaviorI accept Ican'tchangethe PastKnow yourvalues andconnect tothemWrite inmyjournalI can learnand growfrom thisGuidedMeditationI feelannoyedwhen he actsthat wayMindfulness-focus onhere andnow-Things willget better,if I think inbetter waysI can standeven whenI do notlikeI will focuson what IcancontrolIappreciatethecomplimentHelpingotherscreatesmeaning inmy lifeTake atime-outInstead of"can't stand"I don't careforBeattentiveto themomentLife ischallengingso I practiceself-careA.C.T.Laugh - notat others butat life - it canbe funnyExerciseI made amistake.Today, I willchoosebetter.I do notlike theway he isactingForgiveInstead of "Itis terrible""It isunfortunate"I practiceself-compassionand kindnessBeKindI think I I needto end ourrelationship -itis unhealthyWalk insome oneelse'sshoesInstead of"I should""I could"Do I holdontounrealistic"shoulds"?StopandChooseLife may notalways befair - but Imake themost of itUrgeSurfingI change mythoughts tochange myfeelingsI'm goingthrough ahard time butI'm worthyI controlmy angerand I havemore funI amgrateful tobe aliveI wish shewere not thatway but I canhandle itI would likeit if heacted morerespectfullyIt wold beunfortunateif I'm wrong -and human!Write downmy thoughtsand changeto helpfulSay No toAggression,yelling,callingnamesThere aresome waysI would liketo improveIpracticegratitude

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