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

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