A.C.T.Instead of"can't stand"I don't careforPositiveself talkThere aresome waysI would liketo improveMusic/DanceEngage ina favoriteactivityTreat selfand otherswithrespectWrite downmy thoughtsand changeto helpfulI accept Ican'tchangethe PastI'm goingthrough ahard time butI'm worthyI do notlike theway he isactingI would likeit if heacted morerespectfullyI find himdisrespectfulto meCall afriend wholistensI change mythoughts tochange myfeelingsWrite inmyjournalCount to100 beforerespondingLet itGoI made amistake.Today, I willchoosebetter.I can learnand growfrom thisInstead of"I should""I could"GuidedMeditationI think I I needto end ourrelationship -itis unhealthyI won't lethim push mybuttons-Icontrol theway I thinkPainting/Drawing/ColoringThings willget better,if I think inbetter waysExerciseForgive"It isunfortunate"Insteadof "It isterrible"ProgressiveMuscleRelaxationTakeseveraldeepbreathsI practiceself-compassionand kindnessYou canalwayscontrol yourbehavior -you chooseLife may notalways befair - but Imake themost of itI feel Xwhen youX. I needyou to XLife ischallengingso I practiceself-careI accept Ican'tchangeothersNoteveryonehas to likemeIpracticegratitudeInstead of"have to" Ichoose toI will focuson what IcancontrolI can standeven whenI do notlikeBeattentiveto themomentLet unhelpfulthoughtspass likecloudsKeep Calmand use "I"statementsUrgeSurfingI do notlikehis/herbehaviorAm I moreinterested inbeing right orbeing kind?Instead of"Never" I say"Infrequently"Act on myvalueseven whenI feel angryCompassionatekindness is mymoral compassI am likedby someand I lovemyselfI will not diefrom a panicattack. I willbreathethrough itI wish shewere not thatway but I canhandle itLaugh - notat others butat life - it canbe funnyBeKindTake atime-outIappreciatethecomplimentStopandChooseAccept yourangryfeelingswithoutviolenceIt wold beunfortunateif I'm wrong -and human!Mindfulness-focus onhere andnow-I amgrateful tobe aliveDo I holdontounrealistic"shoulds"?I feelannoyedwhen he actsthat wayHelpingotherscreatesmeaning inmy lifeTheseanxiousfeelingswill passKnow yourvalues andconnect tothemI controlmy angerand I havemore funA.C.T.Instead of"can't stand"I don't careforPositiveself talkThere aresome waysI would liketo improveMusic/DanceEngage ina favoriteactivityTreat selfand otherswithrespectWrite downmy thoughtsand changeto helpfulI accept Ican'tchangethe PastI'm goingthrough ahard time butI'm worthyI do notlike theway he isactingI would likeit if heacted morerespectfullyI find himdisrespectfulto meCall afriend wholistensI change mythoughts tochange myfeelingsWrite inmyjournalCount to100 beforerespondingLet itGoI made amistake.Today, I willchoosebetter.I can learnand growfrom thisInstead of"I should""I could"GuidedMeditationI think I I needto end ourrelationship -itis unhealthyI won't lethim push mybuttons-Icontrol theway I thinkPainting/Drawing/ColoringThings willget better,if I think inbetter waysExerciseForgive"It isunfortunate"Insteadof "It isterrible"ProgressiveMuscleRelaxationTakeseveraldeepbreathsI practiceself-compassionand kindnessYou canalwayscontrol yourbehavior -you chooseLife may notalways befair - but Imake themost of itI feel Xwhen youX. I needyou to XLife ischallengingso I practiceself-careI accept Ican'tchangeothersNoteveryonehas to likemeIpracticegratitudeInstead of"have to" Ichoose toI will focuson what IcancontrolI can standeven whenI do notlikeBeattentiveto themomentLet unhelpfulthoughtspass likecloudsKeep Calmand use "I"statementsUrgeSurfingI do notlikehis/herbehaviorAm I moreinterested inbeing right orbeing kind?Instead of"Never" I say"Infrequently"Act on myvalueseven whenI feel angryCompassionatekindness is mymoral compassI am likedby someand I lovemyselfI will not diefrom a panicattack. I willbreathethrough itI wish shewere not thatway but I canhandle itLaugh - notat others butat life - it canbe funnyBeKindTake atime-outIappreciatethecomplimentStopandChooseAccept yourangryfeelingswithoutviolenceIt wold beunfortunateif I'm wrong -and human!Mindfulness-focus onhere andnow-I amgrateful tobe aliveDo I holdontounrealistic"shoulds"?I feelannoyedwhen he actsthat wayHelpingotherscreatesmeaning inmy lifeTheseanxiousfeelingswill passKnow yourvalues andconnect tothemI controlmy angerand I havemore fun

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