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

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