REST 8-10 hoursof sleepper nightMake a to-dolist, completeone thing ata time.Watch apositiveshow/moviePictureda "happyplace"Think aboutsomethingyou are goodatCreated a"vacation"atmospherefor yourselfJournalingListentomusicMake amindfulsnackMindfulwalkDraw apicture ofsomethingthat makesyou happyFivefingerbreathingCreated alist ofpossiblesolutions5,4,3,2,1groundingtechniqueTry anewhobbyPlay asportReada bookUsedmindfulnessto focus onone thing inthe momentTake abubblebathFREEHold icein yourhandMusclerelaxationExerciseGetsomefresh airCreated alist of copingskills to usewhenneededImaginedyourselfsuccessfullycoping throughthe situationtake a stepback andfind themeaning in asituationyoga ormeditationConsideredvalues whenmaking adecisionREST 8-10 hoursof sleepper nightMake a to-dolist, completeone thing ata time.Watch apositiveshow/moviePictureda "happyplace"Think aboutsomethingyou are goodatCreated a"vacation"atmospherefor yourselfJournalingListentomusicMake amindfulsnackMindfulwalkDraw apicture ofsomethingthat makesyou happyFivefingerbreathingCreated alist ofpossiblesolutions5,4,3,2,1groundingtechniqueTry anewhobbyPlay asportReada bookUsedmindfulnessto focus onone thing inthe momentTake abubblebathFREEHold icein yourhandMusclerelaxationExerciseGetsomefresh airCreated alist of copingskills to usewhenneededImaginedyourselfsuccessfullycoping throughthe situationtake a stepback andfind themeaning in asituationyoga ormeditationConsideredvalues 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. REST 8-10 hours of sleep per night
  2. Make a to-do list, complete one thing at a time.
  3. Watch a positive show/movie
  4. Pictured a "happy place"
  5. Think about something you are good at
  6. Created a "vacation" atmosphere for yourself
  7. Journaling
  8. Listen to music
  9. Make a mindful snack
  10. Mindful walk
  11. Draw a picture of something that makes you happy
  12. Five finger breathing
  13. Created a list of possible solutions
  14. 5,4,3,2,1 grounding technique
  15. Try a new hobby
  16. Play a sport
  17. Read a book
  18. Used mindfulness to focus on one thing in the moment
  19. Take a bubble bath
  20. FREE
  21. Hold ice in your hand
  22. Muscle relaxation
  23. Exercise
  24. Get some fresh air
  25. Created a list of coping skills to use when needed
  26. Imagined yourself successfully coping through the situation
  27. take a step back and find the meaning in a situation
  28. yoga or meditation
  29. Considered values when making a decision