ProgressiveMuscleRelaxationPainting/Drawing/ColoringUrgeSurfingMindfulness-focus onhere andnow-Noteveryonehas to likemeI think I I needto end ourrelationship -itis unhealthyStopandChooseCount to100 beforerespondingI can learnand growfrom thisIappreciatethecomplimentInstead of"I should""I could"BeKindTreat selfand otherswithrespectYou canalwayscontrol yourbehavior -you chooseI'm goingthrough ahard time butI'm worthyForgiveI will not diefrom a panicattack. I willbreathethrough itPositiveself talkI can standeven whenI do notlikeAccept yourangryfeelingswithoutviolenceI am likedby someand I lovemyselfI find himdisrespectfulto meCompassionatekindness is mymoral compassHelpingotherscreatesmeaning inmy lifeDo I holdontounrealistic"shoulds"?I accept Ican'tchangeothersLet itGoLet unhelpfulthoughtspass likecloudsIt wold beunfortunateif I'm wrong -and human!Instead of"have to" Ichoose toI practiceself-compassionand kindnessI made amistake.Today, I willchoosebetter.There aresome waysI would liketo improveCall afriend wholistensKnow yourvalues andconnect tothemI change mythoughts tochange myfeelingsExerciseTake atime-outWrite inmyjournalWrite downmy thoughtsand changeto helpfulI accept Ican'tchangethe PastI wish shewere not thatway but I canhandle it"It isunfortunate"Life may notalways befair - but Imake themost of itBeattentiveto themomentInstead of"can't stand"I don't careforInstead of"Never" I say"Infrequently"I do notlike theway he isactingInsteadof "It isterrible"I controlmy angerand I havemore funI feelannoyedwhen he actsthat wayKeep Calmand use "I"statementsGuidedMeditationI won't lethim push mybuttons-Icontrol theway I thinkI would likeit if heacted morerespectfullyAct on myvalueseven whenI feel angryTakeseveraldeepbreathsThings willget better,if I think inbetter waysI amgrateful tobe aliveMusic/DanceEngage ina favoriteactivityI do notlikehis/herbehaviorAm I moreinterested inbeing right orbeing kind?I will focuson what IcancontrolLaugh - notat others butat life - it canbe funnyTheseanxiousfeelingswill passI feel Xwhen youX. I needyou to XA.C.T.Life ischallengingso I practiceself-careIpracticegratitudeProgressiveMuscleRelaxationPainting/Drawing/ColoringUrgeSurfingMindfulness-focus onhere andnow-Noteveryonehas to likemeI think I I needto end ourrelationship -itis unhealthyStopandChooseCount to100 beforerespondingI can learnand growfrom thisIappreciatethecomplimentInstead of"I should""I could"BeKindTreat selfand otherswithrespectYou canalwayscontrol yourbehavior -you chooseI'm goingthrough ahard time butI'm worthyForgiveI will not diefrom a panicattack. I willbreathethrough itPositiveself talkI can standeven whenI do notlikeAccept yourangryfeelingswithoutviolenceI am likedby someand I lovemyselfI find himdisrespectfulto meCompassionatekindness is mymoral compassHelpingotherscreatesmeaning inmy lifeDo I holdontounrealistic"shoulds"?I accept Ican'tchangeothersLet itGoLet unhelpfulthoughtspass likecloudsIt wold beunfortunateif I'm wrong -and human!Instead of"have to" Ichoose toI practiceself-compassionand kindnessI made amistake.Today, I willchoosebetter.There aresome waysI would liketo improveCall afriend wholistensKnow yourvalues andconnect tothemI change mythoughts tochange myfeelingsExerciseTake atime-outWrite inmyjournalWrite downmy thoughtsand changeto helpfulI accept Ican'tchangethe PastI wish shewere not thatway but I canhandle it"It isunfortunate"Life may notalways befair - but Imake themost of itBeattentiveto themomentInstead of"can't stand"I don't careforInstead of"Never" I say"Infrequently"I do notlike theway he isactingInsteadof "It isterrible"I controlmy angerand I havemore funI feelannoyedwhen he actsthat wayKeep Calmand use "I"statementsGuidedMeditationI won't lethim push mybuttons-Icontrol theway I thinkI would likeit if heacted morerespectfullyAct on myvalueseven whenI feel angryTakeseveraldeepbreathsThings willget better,if I think inbetter waysI amgrateful tobe aliveMusic/DanceEngage ina favoriteactivityI do notlikehis/herbehaviorAm I moreinterested inbeing right orbeing kind?I will focuson what IcancontrolLaugh - notat others butat life - it canbe funnyTheseanxiousfeelingswill passI feel Xwhen youX. I needyou to XA.C.T.Life ischallengingso I practiceself-careIpracticegratitude

Managing My Stress - 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. Progressive Muscle Relaxation
  2. Painting/Drawing/Coloring
  3. Urge Surfing
  4. Mindfulness-focus on here and now-
  5. Not everyone has to like me
  6. I think I I need to end our relationship -it is unhealthy
  7. Stop and Choose
  8. Count to 100 before responding
  9. I can learn and grow from this
  10. I appreciate the compliment
  11. Instead of "I should" "I could"
  12. Be Kind
  13. Treat self and others with respect
  14. You can always control your behavior - you choose
  15. I'm going through a hard time but I'm worthy
  16. Forgive
  17. I will not die from a panic attack. I will breathe through it
  18. Positive self talk
  19. I can stand even when I do not like
  20. Accept your angry feelings without violence
  21. I am liked by some and I love myself
  22. I find him disrespectful to me
  23. Compassionate kindness is my moral compass
  24. Helping others creates meaning in my life
  25. Do I hold onto unrealistic "shoulds"?
  26. I accept I can't change others
  27. Let it Go
  28. Let unhelpful thoughts pass like clouds
  29. It wold be unfortunate if I'm wrong - and human!
  30. Instead of "have to" I choose to
  31. I practice self-compassion and kindness
  32. I made a mistake. Today, I will choose better.
  33. There are some ways I would like to improve
  34. Call a friend who listens
  35. Know your values and connect to them
  36. I change my thoughts to change my feelings
  37. Exercise
  38. Take a time-out
  39. Write in my journal
  40. Write down my thoughts and change to helpful
  41. I accept I can't change the Past
  42. I wish she were not that way but I can handle it
  43. "It is unfortunate"
  44. Life may not always be fair - but I make the most of it
  45. Be attentive to the moment
  46. Instead of "can't stand" I don't care for
  47. Instead of "Never" I say "Infrequently"
  48. I do not like the way he is acting
  49. Instead of "It is terrible"
  50. I control my anger and I have more fun
  51. I feel annoyed when he acts that way
  52. Keep Calm and use "I" statements
  53. Guided Meditation
  54. I won't let him push my buttons-I control the way I think
  55. I would like it if he acted more respectfully
  56. Act on my values even when I feel angry
  57. Take several deep breaths
  58. Things will get better, if I think in better ways
  59. I am grateful to be alive
  60. Music/Dance
  61. Engage in a favorite activity
  62. I do not like his/her behavior
  63. Am I more interested in being right or being kind?
  64. I will focus on what I can control
  65. Laugh - not at others but at life - it can be funny
  66. These anxious feelings will pass
  67. I feel X when you X. I need you to X
  68. A.C.T.
  69. Life is challenging so I practice self-care
  70. I practice gratitude