REST 8-10 hoursof sleepper nightWatch apositiveshow/movie5,4,3,2,1groundingtechniqueMake a to-dolist, completeone thing ata time.ListentomusicUsedmindfulnessto focus onone thing inthe momentFREETry anewhobbyDraw apicture ofsomethingthat makesyou happyCreated alist of copingskills to usewhenneededMake amindfulsnackMusclerelaxationThink aboutsomethingyou are goodatGetsomefresh airFivefingerbreathingyoga ormeditationExerciseTake abubblebathHold icein yourhandPlay asportConsideredvalues whenmaking adecisionReada bookCreated a"vacation"atmospherefor yourselfImaginedyourselfsuccessfullycoping throughthe situationMindfulwalkCreated alist ofpossiblesolutionstake a stepback andfind themeaning in asituationJournalingPictureda "happyplace"REST 8-10 hoursof sleepper nightWatch apositiveshow/movie5,4,3,2,1groundingtechniqueMake a to-dolist, completeone thing ata time.ListentomusicUsedmindfulnessto focus onone thing inthe momentFREETry anewhobbyDraw apicture ofsomethingthat makesyou happyCreated alist of copingskills to usewhenneededMake amindfulsnackMusclerelaxationThink aboutsomethingyou are goodatGetsomefresh airFivefingerbreathingyoga ormeditationExerciseTake abubblebathHold icein yourhandPlay asportConsideredvalues whenmaking adecisionReada bookCreated a"vacation"atmospherefor yourselfImaginedyourselfsuccessfullycoping throughthe situationMindfulwalkCreated alist ofpossiblesolutionstake a stepback andfind themeaning in asituationJournalingPictureda "happyplace"

Distress Tolerance Bingo - 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. REST 8-10 hours of sleep per night
  2. Watch a positive show/movie
  3. 5,4,3,2,1 grounding technique
  4. Make a to-do list, complete one thing at a time.
  5. Listen to music
  6. Used mindfulness to focus on one thing in the moment
  7. FREE
  8. Try a new hobby
  9. Draw a picture of something that makes you happy
  10. Created a list of coping skills to use when needed
  11. Make a mindful snack
  12. Muscle relaxation
  13. Think about something you are good at
  14. Get some fresh air
  15. Five finger breathing
  16. yoga or meditation
  17. Exercise
  18. Take a bubble bath
  19. Hold ice in your hand
  20. Play a sport
  21. Considered values when making a decision
  22. Read a book
  23. Created a "vacation" atmosphere for yourself
  24. Imagined yourself successfully coping through the situation
  25. Mindful walk
  26. Created a list of possible solutions
  27. take a step back and find the meaning in a situation
  28. Journaling
  29. Pictured a "happy place"