ProgressiveMuscleRelaxationI do notlike theway he isactingI will focuson what IcancontrolInstead of"can't stand"I don't careforI accept Ican'tchangeothersI can learnand growfrom thisI can standeven whenI do notlikeI do notlikehis/herbehaviorIappreciatethecomplimentThere aresome waysI would liketo improvePositiveself talkI made amistake.Today, I willchoosebetter.Painting/Drawing/ColoringEngage ina favoriteactivityI practiceself-compassionand kindnessMindfulness-focus onhere andnow-StopandChooseCount to100 beforerespondingAccept yourangryfeelingswithoutviolenceLaugh - notat others butat life - it canbe funnyWrite downmy thoughtsand changeto helpfulI controlmy angerand I havemore funI find himdisrespectfulto meForgiveCompassionatekindness is mymoral compassUrgeSurfingIt wold beunfortunateif I'm wrong -and human!Act on myvalueseven whenI feel angry"It isunfortunate"I accept Ican'tchangethe PastDo I holdontounrealistic"shoulds"?ExerciseI will not diefrom a panicattack. I willbreathethrough itHelpingotherscreatesmeaning inmy lifeI feelannoyedwhen he actsthat wayGuidedMeditationNoteveryonehas to likemeThings willget better,if I think inbetter waysI would likeit if heacted morerespectfullyI'm goingthrough ahard time butI'm worthyLife ischallengingso I practiceself-careTakeseveraldeepbreathsMusic/DanceI wish shewere not thatway but I canhandle itI feel Xwhen youX. I needyou to XI think I I needto end ourrelationship -itis unhealthyInstead of"I should""I could"I won't lethim push mybuttons-Icontrol theway I thinkLet unhelpfulthoughtspass likecloudsA.C.T.BeKindInsteadof "It isterrible"Treat selfand otherswithrespectYou canalwayscontrol yourbehavior -you chooseTake atime-outLife may notalways befair - but Imake themost of itI am likedby someand I lovemyselfTheseanxiousfeelingswill passBeattentiveto themomentAm I moreinterested inbeing right orbeing kind?IpracticegratitudeCall afriend wholistensLet itGoInstead of"have to" Ichoose toKeep Calmand use "I"statementsI amgrateful tobe aliveInstead of"Never" I say"Infrequently"I change mythoughts tochange myfeelingsKnow yourvalues andconnect tothemWrite inmyjournalProgressiveMuscleRelaxationI do notlike theway he isactingI will focuson what IcancontrolInstead of"can't stand"I don't careforI accept Ican'tchangeothersI can learnand growfrom thisI can standeven whenI do notlikeI do notlikehis/herbehaviorIappreciatethecomplimentThere aresome waysI would liketo improvePositiveself talkI made amistake.Today, I willchoosebetter.Painting/Drawing/ColoringEngage ina favoriteactivityI practiceself-compassionand kindnessMindfulness-focus onhere andnow-StopandChooseCount to100 beforerespondingAccept yourangryfeelingswithoutviolenceLaugh - notat others butat life - it canbe funnyWrite downmy thoughtsand changeto helpfulI controlmy angerand I havemore funI find himdisrespectfulto meForgiveCompassionatekindness is mymoral compassUrgeSurfingIt wold beunfortunateif I'm wrong -and human!Act on myvalueseven whenI feel angry"It isunfortunate"I accept Ican'tchangethe PastDo I holdontounrealistic"shoulds"?ExerciseI will not diefrom a panicattack. I willbreathethrough itHelpingotherscreatesmeaning inmy lifeI feelannoyedwhen he actsthat wayGuidedMeditationNoteveryonehas to likemeThings willget better,if I think inbetter waysI would likeit if heacted morerespectfullyI'm goingthrough ahard time butI'm worthyLife ischallengingso I practiceself-careTakeseveraldeepbreathsMusic/DanceI wish shewere not thatway but I canhandle itI feel Xwhen youX. I needyou to XI think I I needto end ourrelationship -itis unhealthyInstead of"I should""I could"I won't lethim push mybuttons-Icontrol theway I thinkLet unhelpfulthoughtspass likecloudsA.C.T.BeKindInsteadof "It isterrible"Treat selfand otherswithrespectYou canalwayscontrol yourbehavior -you chooseTake atime-outLife may notalways befair - but Imake themost of itI am likedby someand I lovemyselfTheseanxiousfeelingswill passBeattentiveto themomentAm I moreinterested inbeing right orbeing kind?IpracticegratitudeCall afriend wholistensLet itGoInstead of"have to" Ichoose toKeep Calmand use "I"statementsI amgrateful tobe aliveInstead of"Never" I say"Infrequently"I change mythoughts tochange myfeelingsKnow yourvalues andconnect tothemWrite inmyjournal

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