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