Come up witha list of thingsyou can dowhen you areupset.Do 10-15wall pushups.Do somedeepbreathing.Help a familymember without beingasked.Create apositivestatement foryourself. write itdown andrepeat it daily.Make a list ofthings you loveabout yourself.Hang it whereyou can see iteveryday.Go fora walk.Write down5 thingsyou aregrateful for.Write ordraw ahappymemory.Set up apeacefulplace/calmingcorner.Make a Thankyou card foryour mailcarrier/deliveryperson.Write down thenames of up to3 people youcan go to whenyou need helpwith something.Completezonecheck inpageread abook for20minutes.Talk to a familymember abouthow your arefeeling eachday or write itdown.Do a physicalactivity for 30minutes.Dance, yoga,basketball...Ask for abreakwhen youneed one.Write aletter ormake a cardfor a friend.Do somethingyou enjoy!(reading abook, listen tomusic, draw)Do achore without beingasked.Sit quietly for 5minutes andthink of a happyplace.Draw yourhappy place.Ask a familymemberhow theirday is going.Write or drawwhat makesyou feel betterwhen you aresad.Set a goalfor theweek. Come up witha list of thingsyou can dowhen you areupset.Do 10-15wall pushups.Do somedeepbreathing.Help a familymember without beingasked.Create apositivestatement foryourself. write itdown andrepeat it daily.Make a list ofthings you loveabout yourself.Hang it whereyou can see iteveryday.Go fora walk.Write down5 thingsyou aregrateful for.Write ordraw ahappymemory.Set up apeacefulplace/calmingcorner.Make a Thankyou card foryour mailcarrier/deliveryperson.Write down thenames of up to3 people youcan go to whenyou need helpwith something.Completezonecheck inpageread abook for20minutes.Talk to a familymember abouthow your arefeeling eachday or write itdown.Do a physicalactivity for 30minutes.Dance, yoga,basketball...Ask for abreakwhen youneed one.Write aletter ormake a cardfor a friend.Do somethingyou enjoy!(reading abook, listen tomusic, draw)Do achore without beingasked.Sit quietly for 5minutes andthink of a happyplace.Draw yourhappy place.Ask a familymemberhow theirday is going.Write or drawwhat makesyou feel betterwhen you aresad.Set a goalfor theweek. 

SELF-CARE BINGO CHALLENGE BOARD - 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. Come up with a list of things you can do when you are upset.
  2. Do 10-15 wall push ups.
  3. Do some deep breathing.
  4. Help a family member with out being asked.
  5. Create a positive statement for yourself. write it down and repeat it daily.
  6. Make a list of things you love about yourself. Hang it where you can see it everyday.
  7. Go for a walk.
  8. Write down 5 things you are grateful for.
  9. Write or draw a happy memory.
  10. Set up a peaceful place/calming corner.
  11. Make a Thank you card for your mail carrier/delivery person.
  12. Write down the names of up to 3 people you can go to when you need help with something.
  13. Complete zone check in page
  14. read a book for 20 minutes.
  15. Talk to a family member about how your are feeling each day or write it down.
  16. Do a physical activity for 30 minutes. Dance, yoga, basketball...
  17. Ask for a break when you need one.
  18. Write a letter or make a card for a friend.
  19. Do something you enjoy! (reading a book, listen to music, draw)
  20. Do a chore with out being asked.
  21. Sit quietly for 5 minutes and think of a happy place. Draw your happy place.
  22. Ask a family member how their day is going.
  23. Write or draw what makes you feel better when you are sad.
  24. Set a goal for the week.