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

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