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

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