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