Turningyour Mind SquareBreathingSelf-Soothewith theFiveSenses List thePros andCons  Listen to aMindfulnessExercise(ACCEPTS) Count toTen(ACCEPTS)Use PhysicalSensationsto GroundYourself(ACCEPTS)Distractwith acts ofcontributingEncouragement,Affirmations, orCheerleadingStatements(IMPROVE theMoment)Play "I spy..."(Self-Soothewith 5Senses)Temperature(TIPP)Distract witha puzzle,word search,crossword,sudokuHalf-Smile(RadicalAcceptance)Journal,draw, color(ACCEPTS)ProgressiveMuscleRelaxation(TIPP)WillingnessPracticeRadicalAcceptance  DistractwithThoughts Create a SafeSpace in yourimagination(IMPROVEthe Moment)Take a briefvacation, break,self-compassionbreak(IMPROVE theMoment)Read aBook(ACCEPTS)Activities that illicit(opposite) emotions –Ex: watching acomedy movie whenfeeling down,listening to an upbeatsong (ACCEPTS)Snuggle witha pet orfavoriteblanket(Self-Soothe) PacedBreathing(TIPP) Improve theMoment withPrayer orMeditationComparisons -thinking of a timeyou’ve tolerated asimilar situationor emotion(ACCEPTS)Focus onOne Thingat a Time(IMPROVE) DistractwithActivities Intense,BriefExercise(TIPP) Turningyour Mind SquareBreathingSelf-Soothewith theFiveSenses List thePros andCons  Listen to aMindfulnessExercise(ACCEPTS) Count toTen(ACCEPTS)Use PhysicalSensationsto GroundYourself(ACCEPTS)Distractwith acts ofcontributingEncouragement,Affirmations, orCheerleadingStatements(IMPROVE theMoment)Play "I spy..."(Self-Soothewith 5Senses)Temperature(TIPP)Distract witha puzzle,word search,crossword,sudokuHalf-Smile(RadicalAcceptance)Journal,draw, color(ACCEPTS)ProgressiveMuscleRelaxation(TIPP)WillingnessPracticeRadicalAcceptance  DistractwithThoughts Create a SafeSpace in yourimagination(IMPROVEthe Moment)Take a briefvacation, break,self-compassionbreak(IMPROVE theMoment)Read aBook(ACCEPTS)Activities that illicit(opposite) emotions –Ex: watching acomedy movie whenfeeling down,listening to an upbeatsong (ACCEPTS)Snuggle witha pet orfavoriteblanket(Self-Soothe) PacedBreathing(TIPP) Improve theMoment withPrayer orMeditationComparisons -thinking of a timeyou’ve tolerated asimilar situationor emotion(ACCEPTS)Focus onOne Thingat a Time(IMPROVE) DistractwithActivities Intense,BriefExercise(TIPP)

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. Turning your Mind
  2. Square Breathing
  3. Self-Soothe with the Five Senses
  4. List the Pros and Cons
  5. Listen to a Mindfulness Exercise (ACCEPTS)
  6. Count to Ten (ACCEPTS)
  7. Use Physical Sensations to Ground Yourself (ACCEPTS)
  8. Distract with acts of contributing
  9. Encouragement, Affirmations, or Cheerleading Statements (IMPROVE the Moment)
  10. Play "I spy..." (Self-Soothe with 5 Senses)
  11. Temperature (TIPP)
  12. Distract with a puzzle, word search, crossword, sudoku
  13. Half-Smile (Radical Acceptance)
  14. Journal, draw, color (ACCEPTS)
  15. Progressive Muscle Relaxation (TIPP)
  16. Willingness
  17. Practice Radical Acceptance
  18. Distract with Thoughts
  19. Create a Safe Space in your imagination (IMPROVE the Moment)
  20. Take a brief vacation, break, self-compassion break (IMPROVE the Moment)
  21. Read a Book (ACCEPTS)
  22. Activities that illicit (opposite) emotions – Ex: watching a comedy movie when feeling down, listening to an upbeat song (ACCEPTS)
  23. Snuggle with a pet or favorite blanket (Self-Soothe)
  24. Paced Breathing (TIPP)
  25. Improve the Moment with Prayer or Meditation
  26. Comparisons - thinking of a time you’ve tolerated a similar situation or emotion (ACCEPTS)
  27. Focus on One Thing at a Time (IMPROVE)
  28. Distract with Activities
  29. Intense, Brief Exercise (TIPP)