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