FREEExerciseMindfulwalkMake amindfulsnackThink aboutsomethingyou are goodatyoga ormeditationListentomusicConsideredvalues whenmaking adecisionHold icein yourhandJournalingTake abubblebathDraw apicture ofsomethingthat makesyou happyMusclerelaxationFivefingerbreathingWatch apositiveshow/movie5,4,3,2,1groundingtechniqueGetsomefresh airCreated a"vacation"atmospherefor yourselfCreated alist of copingskills to usewhenneededPictureda "happyplace"Reada bookUsedmindfulnessto focus onone thing inthe momentREST 8-10 hoursof sleepper nightImaginedyourselfsuccessfullycoping throughthe situationtake a stepback andfind themeaning in asituationTry anewhobbyCreated alist ofpossiblesolutionsPlay asportMake a to-dolist, completeone thing ata time.FREEExerciseMindfulwalkMake amindfulsnackThink aboutsomethingyou are goodatyoga ormeditationListentomusicConsideredvalues whenmaking adecisionHold icein yourhandJournalingTake abubblebathDraw apicture ofsomethingthat makesyou happyMusclerelaxationFivefingerbreathingWatch apositiveshow/movie5,4,3,2,1groundingtechniqueGetsomefresh airCreated a"vacation"atmospherefor yourselfCreated alist of copingskills to usewhenneededPictureda "happyplace"Reada bookUsedmindfulnessto focus onone thing inthe momentREST 8-10 hoursof sleepper nightImaginedyourselfsuccessfullycoping throughthe situationtake a stepback andfind themeaning in asituationTry anewhobbyCreated alist ofpossiblesolutionsPlay asportMake a to-dolist, completeone thing ata time.

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.


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