Instead of"I should""I could"Life ischallengingso I practiceself-careI practiceself-compassionand kindnessLet unhelpfulthoughtspass likecloudsInstead of"Never" I say"Infrequently"I am likedby someand I lovemyselfI think I I needto end ourrelationship -itis unhealthyLet itGoWrite downmy thoughtsand changeto helpfulForgiveWrite inmyjournalInstead of"can't stand"I don't careforTake atime-outI made amistake.Today, I willchoosebetter.GuidedMeditationI wish shewere not thatway but I canhandle itAm I moreinterested inbeing right orbeing kind?Act on myvalueseven whenI feel angryTakeseveraldeepbreathsBeattentiveto themomentI will focuson what IcancontrolCall afriend wholistensI find himdisrespectfulto meIt wold beunfortunateif I'm wrong -and human!I amgrateful tobe aliveUrgeSurfingCount to100 beforerespondingI do notlikehis/herbehaviorA.C.T.Compassionatekindness is mymoral compassKeep Calmand use "I"statementsI will not diefrom a panicattack. I willbreathethrough itInstead of"have to" Ichoose toIpracticegratitudeStopandChooseHelpingotherscreatesmeaning inmy lifeInsteadof "It isterrible"I feelannoyedwhen he actsthat wayBeKindI would likeit if heacted morerespectfullyDo I holdontounrealistic"shoulds"?Positiveself talkLife may notalways befair - but Imake themost of itPainting/Drawing/ColoringAccept yourangryfeelingswithoutviolenceI accept Ican'tchangeothersI can learnand growfrom thisKnow yourvalues andconnect tothemLaugh - notat others butat life - it canbe funnyThere aresome waysI would liketo improveTheseanxiousfeelingswill passI can standeven whenI do notlikeI controlmy angerand I havemore fun"It isunfortunate"IappreciatethecomplimentMusic/DanceI won't lethim push mybuttons-Icontrol theway I thinkI accept Ican'tchangethe PastExerciseI'm goingthrough ahard time butI'm worthyTreat selfand otherswithrespectNoteveryonehas to likemeI change mythoughts tochange myfeelingsEngage ina favoriteactivityYou canalwayscontrol yourbehavior -you chooseI feel Xwhen youX. I needyou to XProgressiveMuscleRelaxationI do notlike theway he isactingThings willget better,if I think inbetter waysMindfulness-focus onhere andnow-Instead of"I should""I could"Life ischallengingso I practiceself-careI practiceself-compassionand kindnessLet unhelpfulthoughtspass likecloudsInstead of"Never" I say"Infrequently"I am likedby someand I lovemyselfI think I I needto end ourrelationship -itis unhealthyLet itGoWrite downmy thoughtsand changeto helpfulForgiveWrite inmyjournalInstead of"can't stand"I don't careforTake atime-outI made amistake.Today, I willchoosebetter.GuidedMeditationI wish shewere not thatway but I canhandle itAm I moreinterested inbeing right orbeing kind?Act on myvalueseven whenI feel angryTakeseveraldeepbreathsBeattentiveto themomentI will focuson what IcancontrolCall afriend wholistensI find himdisrespectfulto meIt wold beunfortunateif I'm wrong -and human!I amgrateful tobe aliveUrgeSurfingCount to100 beforerespondingI do notlikehis/herbehaviorA.C.T.Compassionatekindness is mymoral compassKeep Calmand use "I"statementsI will not diefrom a panicattack. I willbreathethrough itInstead of"have to" Ichoose toIpracticegratitudeStopandChooseHelpingotherscreatesmeaning inmy lifeInsteadof "It isterrible"I feelannoyedwhen he actsthat wayBeKindI would likeit if heacted morerespectfullyDo I holdontounrealistic"shoulds"?Positiveself talkLife may notalways befair - but Imake themost of itPainting/Drawing/ColoringAccept yourangryfeelingswithoutviolenceI accept Ican'tchangeothersI can learnand growfrom thisKnow yourvalues andconnect tothemLaugh - notat others butat life - it canbe funnyThere aresome waysI would liketo improveTheseanxiousfeelingswill passI can standeven whenI do notlikeI controlmy angerand I havemore fun"It isunfortunate"IappreciatethecomplimentMusic/DanceI won't lethim push mybuttons-Icontrol theway I thinkI accept Ican'tchangethe PastExerciseI'm goingthrough ahard time butI'm worthyTreat selfand otherswithrespectNoteveryonehas to likemeI change mythoughts tochange myfeelingsEngage ina favoriteactivityYou canalwayscontrol yourbehavior -you chooseI feel Xwhen youX. I needyou to XProgressiveMuscleRelaxationI do notlike theway he isactingThings willget better,if I think inbetter waysMindfulness-focus onhere andnow-

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