5,4,3,2,1groundingtechniqueThink aboutsomethingyou are goodatTake abubblebathTry anewhobbyWatch apositiveshow/movieConsideredvalues whenmaking adecisionCreated alist of copingskills to usewhenneededUsedmindfulnessto focus onone thing inthe momentHold icein yourhandMusclerelaxationMindfulwalkListentomusicFREEFivefingerbreathingyoga ormeditationJournalingImaginedyourselfsuccessfullycoping throughthe situationPlay asportExerciseGetsomefresh airCreated a"vacation"atmospherefor yourselfMake a to-dolist, completeone thing ata time.Draw apicture ofsomethingthat makesyou happyReada bookCreated alist ofpossiblesolutionsREST 8-10 hoursof sleepper nighttake a stepback andfind themeaning in asituationMake amindfulsnackPictureda "happyplace"5,4,3,2,1groundingtechniqueThink aboutsomethingyou are goodatTake abubblebathTry anewhobbyWatch apositiveshow/movieConsideredvalues whenmaking adecisionCreated alist of copingskills to usewhenneededUsedmindfulnessto focus onone thing inthe momentHold icein yourhandMusclerelaxationMindfulwalkListentomusicFREEFivefingerbreathingyoga ormeditationJournalingImaginedyourselfsuccessfullycoping throughthe situationPlay asportExerciseGetsomefresh airCreated a"vacation"atmospherefor yourselfMake a to-dolist, completeone thing ata time.Draw apicture ofsomethingthat makesyou happyReada bookCreated alist ofpossiblesolutionsREST 8-10 hoursof sleepper nighttake a stepback andfind themeaning in asituationMake amindfulsnackPictureda "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. 5,4,3,2,1 grounding technique
  2. Think about something you are good at
  3. Take a bubble bath
  4. Try a new hobby
  5. Watch a positive show/movie
  6. Considered values when making a decision
  7. Created a list of coping skills to use when needed
  8. Used mindfulness to focus on one thing in the moment
  9. Hold ice in your hand
  10. Muscle relaxation
  11. Mindful walk
  12. Listen to music
  13. FREE
  14. Five finger breathing
  15. yoga or meditation
  16. Journaling
  17. Imagined yourself successfully coping through the situation
  18. Play a sport
  19. Exercise
  20. Get some fresh air
  21. Created a "vacation" atmosphere for yourself
  22. Make a to-do list, complete one thing at a time.
  23. Draw a picture of something that makes you happy
  24. Read a book
  25. Created a list of possible solutions
  26. REST 8-10 hours of sleep per night
  27. take a step back and find the meaning in a situation
  28. Make a mindful snack
  29. Pictured a "happy place"