Temperature(TIPP)SquareBreathing DistractwithActivities WillingnessCount toTen(ACCEPTS) DistractwithThoughts Distract witha puzzle,word search,crossword,sudokuCreate a SafeSpace in yourimagination(IMPROVEthe Moment)Snuggle witha pet orfavoriteblanket(Self-Soothe)Self-Soothewith theFiveSensesEncouragement,Affirmations, orCheerleadingStatements(IMPROVE theMoment)PracticeRadicalAcceptance Play "I spy..."(Self-Soothewith 5Senses)Activities that illicit(opposite) emotions –Ex: watching acomedy movie whenfeeling down,listening to an upbeatsong (ACCEPTS) Turningyour Mind  PacedBreathing(TIPP) Journal,draw, color(ACCEPTS)ProgressiveMuscleRelaxation(TIPP) List thePros andCons Use PhysicalSensationsto GroundYourself(ACCEPTS)Half-Smile(RadicalAcceptance) Listen to aMindfulnessExercise(ACCEPTS) Read aBook(ACCEPTS)Comparisons -thinking of a timeyou’ve tolerated asimilar situationor emotion(ACCEPTS)Improve theMoment withPrayer orMeditationFocus onOne Thingat a Time(IMPROVE)Distractwith acts ofcontributingIntense,BriefExercise(TIPP)Take a briefvacation, break,self-compassionbreak(IMPROVE theMoment)Temperature(TIPP)SquareBreathing DistractwithActivities WillingnessCount toTen(ACCEPTS) DistractwithThoughts Distract witha puzzle,word search,crossword,sudokuCreate a SafeSpace in yourimagination(IMPROVEthe Moment)Snuggle witha pet orfavoriteblanket(Self-Soothe)Self-Soothewith theFiveSensesEncouragement,Affirmations, orCheerleadingStatements(IMPROVE theMoment)PracticeRadicalAcceptance Play "I spy..."(Self-Soothewith 5Senses)Activities that illicit(opposite) emotions –Ex: watching acomedy movie whenfeeling down,listening to an upbeatsong (ACCEPTS) Turningyour Mind  PacedBreathing(TIPP) Journal,draw, color(ACCEPTS)ProgressiveMuscleRelaxation(TIPP) List thePros andCons Use PhysicalSensationsto GroundYourself(ACCEPTS)Half-Smile(RadicalAcceptance) Listen to aMindfulnessExercise(ACCEPTS) Read aBook(ACCEPTS)Comparisons -thinking of a timeyou’ve tolerated asimilar situationor emotion(ACCEPTS)Improve theMoment withPrayer orMeditationFocus onOne Thingat a Time(IMPROVE)Distractwith acts ofcontributingIntense,BriefExercise(TIPP)Take a briefvacation, break,self-compassionbreak(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. Temperature (TIPP)
  2. Square Breathing
  3. Distract with Activities
  4. Willingness
  5. Count to Ten (ACCEPTS)
  6. Distract with Thoughts
  7. Distract with a puzzle, word search, crossword, sudoku
  8. Create a Safe Space in your imagination (IMPROVE the Moment)
  9. Snuggle with a pet or favorite blanket (Self-Soothe)
  10. Self-Soothe with the Five Senses
  11. Encouragement, Affirmations, or Cheerleading Statements (IMPROVE the Moment)
  12. Practice Radical Acceptance
  13. Play "I spy..." (Self-Soothe with 5 Senses)
  14. Activities that illicit (opposite) emotions – Ex: watching a comedy movie when feeling down, listening to an upbeat song (ACCEPTS)
  15. Turning your Mind
  16. Paced Breathing (TIPP)
  17. Journal, draw, color (ACCEPTS)
  18. Progressive Muscle Relaxation (TIPP)
  19. List the Pros and Cons
  20. Use Physical Sensations to Ground Yourself (ACCEPTS)
  21. Half-Smile (Radical Acceptance)
  22. Listen to a Mindfulness Exercise (ACCEPTS)
  23. Read a Book (ACCEPTS)
  24. Comparisons - thinking of a time you’ve tolerated a similar situation or emotion (ACCEPTS)
  25. Improve the Moment with Prayer or Meditation
  26. Focus on One Thing at a Time (IMPROVE)
  27. Distract with acts of contributing
  28. Intense, Brief Exercise (TIPP)
  29. Take a brief vacation, break, self-compassion break (IMPROVE the Moment)