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