MusclerelaxationCreated alist of copingskills to usewhenneededPictureda "happyplace"Consideredvalues whenmaking adecisionReada bookFivefingerbreathingFREECreated a"vacation"atmospherefor yourselfGetsomefresh airHold icein yourhandPlay asporttake a stepback andfind themeaning in asituationMake amindfulsnackExerciseMindfulwalkCreated alist ofpossiblesolutionsWatch apositiveshow/movieJournalingyoga ormeditationTake abubblebathDraw apicture ofsomethingthat makesyou happyMake a to-dolist, completeone thing ata time.5,4,3,2,1groundingtechniqueThink aboutsomethingyou are goodatTry anewhobbyREST 8-10 hoursof sleepper nightUsedmindfulnessto focus onone thing inthe momentListentomusicImaginedyourselfsuccessfullycoping throughthe situationMusclerelaxationCreated alist of copingskills to usewhenneededPictureda "happyplace"Consideredvalues whenmaking adecisionReada bookFivefingerbreathingFREECreated a"vacation"atmospherefor yourselfGetsomefresh airHold icein yourhandPlay asporttake a stepback andfind themeaning in asituationMake amindfulsnackExerciseMindfulwalkCreated alist ofpossiblesolutionsWatch apositiveshow/movieJournalingyoga ormeditationTake abubblebathDraw apicture ofsomethingthat makesyou happyMake a to-dolist, completeone thing ata time.5,4,3,2,1groundingtechniqueThink aboutsomethingyou are goodatTry anewhobbyREST 8-10 hoursof sleepper nightUsedmindfulnessto focus onone thing inthe momentListentomusicImaginedyourselfsuccessfullycoping throughthe situation

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