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

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