I can learnand growfrom thisKnow yourvalues andconnect tothemI practiceself-compassionand kindnessThings willget better,if I think inbetter waysAct on myvalueseven whenI feel angryLife may notalways befair - but Imake themost of itI'm goingthrough ahard time butI'm worthyDo I holdontounrealistic"shoulds"?I think I I needto end ourrelationship -itis unhealthyI won't lethim push mybuttons-Icontrol theway I think"It isunfortunate"I feelannoyedwhen he actsthat wayI do notlike theway he isactingKeep Calmand use "I"statementsTakeseveraldeepbreathsLaugh - notat others butat life - it canbe funnyCall afriend wholistensGuidedMeditationStopandChooseWrite inmyjournalHelpingotherscreatesmeaning inmy lifeI will not diefrom a panicattack. I willbreathethrough itIt wold beunfortunateif I'm wrong -and human!I am likedby someand I lovemyselfMusic/DanceI feel Xwhen youX. I needyou to XUrgeSurfingTake atime-outLife ischallengingso I practiceself-careI do notlikehis/herbehaviorInsteadof "It isterrible"You canalwayscontrol yourbehavior -you chooseI accept Ican'tchangeothersA.C.T.Instead of"have to" Ichoose toI would likeit if heacted morerespectfullyI controlmy angerand I havemore funBeattentiveto themomentIpracticegratitudeProgressiveMuscleRelaxationAm I moreinterested inbeing right orbeing kind?Engage ina favoriteactivityCompassionatekindness is mymoral compassLet itGoBeKindAccept yourangryfeelingswithoutviolenceTreat selfand otherswithrespectI can standeven whenI do notlikePositiveself talkI wish shewere not thatway but I canhandle itI made amistake.Today, I willchoosebetter.I will focuson what IcancontrolInstead of"can't stand"I don't careforI accept Ican'tchangethe PastPainting/Drawing/ColoringMindfulness-focus onhere andnow-Let unhelpfulthoughtspass likecloudsI find himdisrespectfulto meI change mythoughts tochange myfeelingsCount to100 beforerespondingForgiveWrite downmy thoughtsand changeto helpfulExerciseThere aresome waysI would liketo improveInstead of"I should""I could"Noteveryonehas to likemeTheseanxiousfeelingswill passI amgrateful tobe aliveIappreciatethecomplimentInstead of"Never" I say"Infrequently"I can learnand growfrom thisKnow yourvalues andconnect tothemI practiceself-compassionand kindnessThings willget better,if I think inbetter waysAct on myvalueseven whenI feel angryLife may notalways befair - but Imake themost of itI'm goingthrough ahard time butI'm worthyDo I holdontounrealistic"shoulds"?I think I I needto end ourrelationship -itis unhealthyI won't lethim push mybuttons-Icontrol theway I think"It isunfortunate"I feelannoyedwhen he actsthat wayI do notlike theway he isactingKeep Calmand use "I"statementsTakeseveraldeepbreathsLaugh - notat others butat life - it canbe funnyCall afriend wholistensGuidedMeditationStopandChooseWrite inmyjournalHelpingotherscreatesmeaning inmy lifeI will not diefrom a panicattack. I willbreathethrough itIt wold beunfortunateif I'm wrong -and human!I am likedby someand I lovemyselfMusic/DanceI feel Xwhen youX. I needyou to XUrgeSurfingTake atime-outLife ischallengingso I practiceself-careI do notlikehis/herbehaviorInsteadof "It isterrible"You canalwayscontrol yourbehavior -you chooseI accept Ican'tchangeothersA.C.T.Instead of"have to" Ichoose toI would likeit if heacted morerespectfullyI controlmy angerand I havemore funBeattentiveto themomentIpracticegratitudeProgressiveMuscleRelaxationAm I moreinterested inbeing right orbeing kind?Engage ina favoriteactivityCompassionatekindness is mymoral compassLet itGoBeKindAccept yourangryfeelingswithoutviolenceTreat selfand otherswithrespectI can standeven whenI do notlikePositiveself talkI wish shewere not thatway but I canhandle itI made amistake.Today, I willchoosebetter.I will focuson what IcancontrolInstead of"can't stand"I don't careforI accept Ican'tchangethe PastPainting/Drawing/ColoringMindfulness-focus onhere andnow-Let unhelpfulthoughtspass likecloudsI find himdisrespectfulto meI change mythoughts tochange myfeelingsCount to100 beforerespondingForgiveWrite downmy thoughtsand changeto helpfulExerciseThere aresome waysI would liketo improveInstead of"I should""I could"Noteveryonehas to likemeTheseanxiousfeelingswill passI amgrateful tobe aliveIappreciatethecomplimentInstead of"Never" I say"Infrequently"

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