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