I think I I needto end ourrelationship -itis unhealthyBeattentiveto themomentI accept Ican'tchangeothersTreat selfand otherswithrespectThere aresome waysI would liketo improveInstead of "Itis terrible""It isunfortunate"Write downmy thoughtsand changeto helpfulMusic/DanceAct on myvalueseven whenI feel angryI do notlikehis/herbehaviorCount to100 beforerespondingLife ischallengingso I practiceself-careI can standeven whenI do notlikeI amgrateful tobe aliveLife may notalways befair - but Imake themost of itIappreciatethecomplimentThings willget better,if I think inbetter waysHelpingotherscreatesmeaning inmy lifeI accept Ican'tchangethe PastWrite inmyjournalExerciseI won't lethim push mybuttons-Icontrol theway I thinkInstead of"have to" Ichoose toI wish shewere not thatway but I canhandle itInstead of"can't stand"I don't careforCall afriend wholistensInstead of"I should""I could"A.C.T.Laugh - notat others butat life - it canbe funnyUrgeSurfingWhat are thelong termeffects ofwhat I sayI feelannoyedwhen he actsthat wayIpracticegratitudeI feel Xwhen youX. I needyou to XI controlmy angerand I havemore funTakeseveraldeepbreathsIt wold beunfortunateif I'm wrong -and human!Let itGoAccept yourangryfeelingswithoutviolenceI can learnand growfrom thisWalk insome oneelse'sshoesI made amistake.Today, I willchoosebetter.Am I moreinterested inbeing right orbeing kind?Know yourvalues andconnect tothemDo I holdontounrealistic"shoulds"?I practiceself-compassionand kindnessCompassionatekindness is mymoral compassI do notlike theway he isactingIs my angerin my controlor out ofcontrolBeKindKeep Calmand use "I"statementsMindfulness-focus onhere andnow-ProgressiveMuscleRelaxationYou canalwayscontrol yourbehavior -you chooseInstead of"Never" I say"Infrequently"GuidedMeditationI will focuson what IcancontrolI find himdisrespectfulto meI change mythoughts tochange myfeelingsNoteveryonehas to likemeTake atime-outForgiveI am likedby someand I lovemyselfI'm goingthrough ahard time butI'm worthyI would likeit if heacted morerespectfullyStopandChoosePainting/Drawing/ColoringSay No toAggression,yelling,callingnamesPositiveself talkI think I I needto end ourrelationship -itis unhealthyBeattentiveto themomentI accept Ican'tchangeothersTreat selfand otherswithrespectThere aresome waysI would liketo improveInstead of "Itis terrible""It isunfortunate"Write downmy thoughtsand changeto helpfulMusic/DanceAct on myvalueseven whenI feel angryI do notlikehis/herbehaviorCount to100 beforerespondingLife ischallengingso I practiceself-careI can standeven whenI do notlikeI amgrateful tobe aliveLife may notalways befair - but Imake themost of itIappreciatethecomplimentThings willget better,if I think inbetter waysHelpingotherscreatesmeaning inmy lifeI accept Ican'tchangethe PastWrite inmyjournalExerciseI won't lethim push mybuttons-Icontrol theway I thinkInstead of"have to" Ichoose toI wish shewere not thatway but I canhandle itInstead of"can't stand"I don't careforCall afriend wholistensInstead of"I should""I could"A.C.T.Laugh - notat others butat life - it canbe funnyUrgeSurfingWhat are thelong termeffects ofwhat I sayI feelannoyedwhen he actsthat wayIpracticegratitudeI feel Xwhen youX. I needyou to XI controlmy angerand I havemore funTakeseveraldeepbreathsIt wold beunfortunateif I'm wrong -and human!Let itGoAccept yourangryfeelingswithoutviolenceI can learnand growfrom thisWalk insome oneelse'sshoesI made amistake.Today, I willchoosebetter.Am I moreinterested inbeing right orbeing kind?Know yourvalues andconnect tothemDo I holdontounrealistic"shoulds"?I practiceself-compassionand kindnessCompassionatekindness is mymoral compassI do notlike theway he isactingIs my angerin my controlor out ofcontrolBeKindKeep Calmand use "I"statementsMindfulness-focus onhere andnow-ProgressiveMuscleRelaxationYou canalwayscontrol yourbehavior -you chooseInstead of"Never" I say"Infrequently"GuidedMeditationI will focuson what IcancontrolI find himdisrespectfulto meI change mythoughts tochange myfeelingsNoteveryonehas to likemeTake atime-outForgiveI am likedby someand I lovemyselfI'm goingthrough ahard time butI'm worthyI would likeit if heacted morerespectfullyStopandChoosePainting/Drawing/ColoringSay No toAggression,yelling,callingnamesPositiveself talk

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