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


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
  1. Encouragement, Affirmations, or Cheerleading Statements (IMPROVE the Moment)
  2. Play "I spy..." (Self-Soothe with 5 Senses)
  3. Focus on One Thing at a Time (IMPROVE)
  4. List the Pros and Cons
  5. Practice Radical Acceptance
  6. Temperature (TIPP)
  7. Progressive Muscle Relaxation (TIPP)
  8. Intense, Brief Exercise (TIPP)
  9. Distract with Thoughts
  10. Journal, draw, color (ACCEPTS)
  11. Paced Breathing (TIPP)
  12. Read a Book (ACCEPTS)
  13. Count to Ten (ACCEPTS)
  14. Use Physical Sensations to Ground Yourself (ACCEPTS)
  15. Snuggle with a pet or favorite blanket (Self-Soothe)
  16. Square Breathing
  17. Distract with a puzzle, word search, crossword, sudoku
  18. Create a Safe Space in your imagination (IMPROVE the Moment)
  19. Improve the Moment with Prayer or Meditation
  20. Comparisons - thinking of a time you’ve tolerated a similar situation or emotion (ACCEPTS)
  21. Distract with Activities
  22. Activities that illicit (opposite) emotions – Ex: watching a comedy movie when feeling down, listening to an upbeat song (ACCEPTS)
  23. Half-Smile (Radical Acceptance)
  24. Distract with acts of contributing
  25. Take a brief vacation, break, self-compassion break (IMPROVE the Moment)
  26. Self-Soothe with the Five Senses