Pictureda "happyplace"Usedmindfulnessto focus onone thing inthe momentExerciseMake amindfulsnackCreated alist ofpossiblesolutionsFivefingerbreathingMindfulwalkListentomusicyoga ormeditationPlay asporttake a stepback andfind themeaning in asituationCreated alist of copingskills to usewhenneededFREE5,4,3,2,1groundingtechniqueWatch apositiveshow/movieImaginedyourselfsuccessfullycoping throughthe situationCreated a"vacation"atmospherefor yourselfDraw apicture ofsomethingthat makesyou happyMake a to-dolist, completeone thing ata time.JournalingTry anewhobbyGetsomefresh airReada bookHold icein yourhandREST 8-10 hoursof sleepper nightTake abubblebathMusclerelaxationThink aboutsomethingyou are goodatConsideredvalues whenmaking adecisionPictureda "happyplace"Usedmindfulnessto focus onone thing inthe momentExerciseMake amindfulsnackCreated alist ofpossiblesolutionsFivefingerbreathingMindfulwalkListentomusicyoga ormeditationPlay asporttake a stepback andfind themeaning in asituationCreated alist of copingskills to usewhenneededFREE5,4,3,2,1groundingtechniqueWatch apositiveshow/movieImaginedyourselfsuccessfullycoping throughthe situationCreated a"vacation"atmospherefor yourselfDraw apicture ofsomethingthat makesyou happyMake a to-dolist, completeone thing ata time.JournalingTry anewhobbyGetsomefresh airReada bookHold icein yourhandREST 8-10 hoursof sleepper nightTake abubblebathMusclerelaxationThink aboutsomethingyou are goodatConsideredvalues whenmaking adecision

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