I can standeven whenI do notlikeI will not diefrom a panicattack. I willbreathethrough itInstead of"I should""I could"Let unhelpfulthoughtspass likecloudsNoteveryonehas to likemeI change mythoughts tochange myfeelingsLet itGoI'm goingthrough ahard time butI'm worthyAct on myvalueseven whenI feel angryI do notlikehis/herbehaviorIt wold beunfortunateif I'm wrong -and human!I am likedby someand I lovemyselfI made amistake.Today, I willchoosebetter.Helpingotherscreatesmeaning inmy lifeIappreciatethecomplimentI will focuson what IcancontrolAm I moreinterested inbeing right orbeing kind?I would likeit if heacted morerespectfullyBeattentiveto themomentProgressiveMuscleRelaxationBeKind"It isunfortunate"Life ischallengingso I practiceself-careMusic/DanceThings willget better,if I think inbetter waysCall afriend wholistensKnow yourvalues andconnect tothemTakeseveraldeepbreathsI controlmy angerand I havemore funWrite inmyjournalCompassionatekindness is mymoral compassI amgrateful tobe aliveI feel Xwhen youX. I needyou to XThere aresome waysI would liketo improveI feelannoyedwhen he actsthat wayI wish shewere not thatway but I canhandle itYou canalwayscontrol yourbehavior -you chooseI find himdisrespectfulto meI can learnand growfrom thisA.C.T.Write downmy thoughtsand changeto helpfulInstead of"have to" Ichoose toI practiceself-compassionand kindnessMindfulness-focus onhere andnow-Engage ina favoriteactivityPositiveself talkInstead of"Never" I say"Infrequently"Painting/Drawing/ColoringI accept Ican'tchangeothersInsteadof "It isterrible"UrgeSurfingIpracticegratitudeI accept Ican'tchangethe PastLife may notalways befair - but Imake themost of itI won't lethim push mybuttons-Icontrol theway I thinkGuidedMeditationLaugh - notat others butat life - it canbe funnyExerciseDo I holdontounrealistic"shoulds"?ForgiveI think I I needto end ourrelationship -itis unhealthyTreat selfand otherswithrespectCount to100 beforerespondingI do notlike theway he isactingTake atime-outStopandChooseAccept yourangryfeelingswithoutviolenceKeep Calmand use "I"statementsInstead of"can't stand"I don't careforTheseanxiousfeelingswill passI can standeven whenI do notlikeI will not diefrom a panicattack. I willbreathethrough itInstead of"I should""I could"Let unhelpfulthoughtspass likecloudsNoteveryonehas to likemeI change mythoughts tochange myfeelingsLet itGoI'm goingthrough ahard time butI'm worthyAct on myvalueseven whenI feel angryI do notlikehis/herbehaviorIt wold beunfortunateif I'm wrong -and human!I am likedby someand I lovemyselfI made amistake.Today, I willchoosebetter.Helpingotherscreatesmeaning inmy lifeIappreciatethecomplimentI will focuson what IcancontrolAm I moreinterested inbeing right orbeing kind?I would likeit if heacted morerespectfullyBeattentiveto themomentProgressiveMuscleRelaxationBeKind"It isunfortunate"Life ischallengingso I practiceself-careMusic/DanceThings willget better,if I think inbetter waysCall afriend wholistensKnow yourvalues andconnect tothemTakeseveraldeepbreathsI controlmy angerand I havemore funWrite inmyjournalCompassionatekindness is mymoral compassI amgrateful tobe aliveI feel Xwhen youX. I needyou to XThere aresome waysI would liketo improveI feelannoyedwhen he actsthat wayI wish shewere not thatway but I canhandle itYou canalwayscontrol yourbehavior -you chooseI find himdisrespectfulto meI can learnand growfrom thisA.C.T.Write downmy thoughtsand changeto helpfulInstead of"have to" Ichoose toI practiceself-compassionand kindnessMindfulness-focus onhere andnow-Engage ina favoriteactivityPositiveself talkInstead of"Never" I say"Infrequently"Painting/Drawing/ColoringI accept Ican'tchangeothersInsteadof "It isterrible"UrgeSurfingIpracticegratitudeI accept Ican'tchangethe PastLife may notalways befair - but Imake themost of itI won't lethim push mybuttons-Icontrol theway I thinkGuidedMeditationLaugh - notat others butat life - it canbe funnyExerciseDo I holdontounrealistic"shoulds"?ForgiveI think I I needto end ourrelationship -itis unhealthyTreat selfand otherswithrespectCount to100 beforerespondingI do notlike theway he isactingTake atime-outStopandChooseAccept yourangryfeelingswithoutviolenceKeep Calmand use "I"statementsInstead of"can't stand"I don't careforTheseanxiousfeelingswill pass

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