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