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

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