JournalingFivefingerbreathing5,4,3,2,1groundingtechniqueHold icein yourhandImaginedyourselfsuccessfullycoping throughthe situationTake abubblebathtake a stepback andfind themeaning in asituationFREEExerciseCreated a"vacation"atmospherefor yourselfListentomusicReada bookPlay asportWatch apositiveshow/movieCreated alist ofpossiblesolutionsGetsomefresh airMindfulwalkMake amindfulsnackPictureda "happyplace"Think aboutsomethingyou are goodatTry anewhobbyREST 8-10 hoursof sleepper nightMake a to-dolist, completeone thing ata time.Created alist of copingskills to usewhenneededyoga ormeditationMusclerelaxationUsedmindfulnessto focus onone thing inthe momentConsideredvalues whenmaking adecisionDraw apicture ofsomethingthat makesyou happyJournalingFivefingerbreathing5,4,3,2,1groundingtechniqueHold icein yourhandImaginedyourselfsuccessfullycoping throughthe situationTake abubblebathtake a stepback andfind themeaning in asituationFREEExerciseCreated a"vacation"atmospherefor yourselfListentomusicReada bookPlay asportWatch apositiveshow/movieCreated alist ofpossiblesolutionsGetsomefresh airMindfulwalkMake amindfulsnackPictureda "happyplace"Think aboutsomethingyou are goodatTry anewhobbyREST 8-10 hoursof sleepper nightMake a to-dolist, completeone thing ata time.Created alist of copingskills to usewhenneededyoga ormeditationMusclerelaxationUsedmindfulnessto focus onone thing inthe momentConsideredvalues whenmaking adecisionDraw apicture ofsomethingthat makesyou happy

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