sit in a chairand plantfeet on thefloorTry pushingfirmly againstthe wall withyour armsfully extendedsay toyourself "I'mjust triggeredright now, thiswill pass" ListentomusicPhysicalActivityGive yourselfpermissionto mindfullydistractLet yourselfbeuncomfortableand ride thewavePutweight onyour lapPut a handon your heartand breatheslowly 4timeswrap ablanketaroundyourselfImagine acalm, safespaceHumTake awalk...Squeeze andrelease yourfists, yourshoulders,and your feetGentlysqueeze yourforearms withoppositehandsRepeat areassuringword overand overagainMassageyour hands,ears, orwristsBoxBreathingLaughwash yourhandswith coldwaterPut yourattentionon anotherbody partwritedown yourthoughts(journal)54321Go toyour safeplacesit in a chairand plantfeet on thefloorTry pushingfirmly againstthe wall withyour armsfully extendedsay toyourself "I'mjust triggeredright now, thiswill pass"ListentomusicPhysicalActivityGive yourselfpermissionto mindfullydistractLet yourselfbeuncomfortableand ride thewavePutweight onyour lapPut a handon your heartand breatheslowly 4timeswrap ablanketaroundyourselfImagine acalm, safespaceHumTake awalk...Squeeze andrelease yourfists, yourshoulders,and your feetGentlysqueeze yourforearms withoppositehandsRepeat areassuringword overand overagainMassageyour hands,ears, orwristsBoxBreathingLaughwash yourhandswith coldwaterPut yourattentionon anotherbody partwritedown yourthoughts(journal)54321Go toyour safeplace

Window of Tolerance - 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. sit in a chair and plant feet on the floor
  2. Try pushing firmly against the wall with your arms fully extended
  3. say to yourself "I'm just triggered right now, this will pass"
  4. Listen to music
  5. Physical Activity
  6. Give yourself permission to mindfully distract
  7. Let yourself be uncomfortable and ride the wave
  8. Put weight on your lap
  9. Put a hand on your heart and breathe slowly 4 times
  10. wrap a blanket around yourself
  11. Imagine a calm, safe space
  12. Hum
  13. Take a walk...
  14. Squeeze and release your fists, your shoulders, and your feet
  15. Gently squeeze your forearms with opposite hands
  16. Repeat a reassuring word over and over again
  17. Massage your hands, ears, or wrists
  18. Box Breathing
  19. Laugh
  20. wash your hands with cold water
  21. Put your attention on another body part
  22. write down your thoughts (journal)
  23. 54321
  24. Go to your safe place