Noticewhere youhold tensionin your bodyDosomethingcreativePracticeprogressivemusclerelaxationMindReading (ex:"They thinkI'mannoying") IdentifyunhelpfulthinkingpatternsTake a 10minutewalkUsepositiveaffirmationsWhatemotion areyou avoidingor pushingaway?Personalizing(ex:"It's allmy fault"RecognizecognitivedistortionsDo a kindact forsomeoneelseReframe asituationfrom anotherperspectiveCatastrophizing(ex: "This is theworst"Listen tocalmingmusicDiscountingthe positive(ex: "It doesn'tcount becauseit was easy")Focus onwhat youcancontrolReplace "Ishould"with "Ichoose"Reflect ononestrengthof yoursFiltering(ex: "Onlybad thingshappen")Identify apositivethoughtChange"always" to"sometimes"Black-and-whitethinkingQuestiona negativethoughtBlaming(ex: "It'severyoneelse's fault")ChallengeperfectionismReframea negativesituationSet asmall,achievablegoalOvergeneralizing(ex: "I alwaysfail")PracticedeepbreathingNoticewhere youhold tensionin your bodyDosomethingcreativePracticeprogressivemusclerelaxationMindReading (ex:"They thinkI'mannoying") IdentifyunhelpfulthinkingpatternsTake a 10minutewalkUsepositiveaffirmationsWhatemotion areyou avoidingor pushingaway?Personalizing(ex:"It's allmy fault"RecognizecognitivedistortionsDo a kindact forsomeoneelseReframe asituationfrom anotherperspectiveCatastrophizing(ex: "This is theworst"Listen tocalmingmusicDiscountingthe positive(ex: "It doesn'tcount becauseit was easy")Focus onwhat youcancontrolReplace "Ishould"with "Ichoose"Reflect ononestrengthof yoursFiltering(ex: "Onlybad thingshappen")Identify apositivethoughtChange"always" to"sometimes"Black-and-whitethinkingQuestiona negativethoughtBlaming(ex: "It'severyoneelse's fault")ChallengeperfectionismReframea negativesituationSet asmall,achievablegoalOvergeneralizing(ex: "I alwaysfail")Practicedeepbreathing

CBT 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. Notice where you hold tension in your body
  2. Do something creative
  3. Practice progressive muscle relaxation
  4. Mind Reading (ex: "They think I'm annoying")
  5. Identify unhelpful thinking patterns
  6. Take a 10 minute walk
  7. Use positive affirmations
  8. What emotion are you avoiding or pushing away?
  9. Personalizing (ex:"It's all my fault"
  10. Recognize cognitive distortions
  11. Do a kind act for someone else
  12. Reframe a situation from another perspective
  13. Catastrophizing (ex: "This is the worst"
  14. Listen to calming music
  15. Discounting the positive (ex: "It doesn't count because it was easy")
  16. Focus on what you can control
  17. Replace "I should" with "I choose"
  18. Reflect on one strength of yours
  19. Filtering (ex: "Only bad things happen")
  20. Identify a positive thought
  21. Change "always" to "sometimes"
  22. Black-and-white thinking
  23. Question a negative thought
  24. Blaming (ex: "It's everyone else's fault")
  25. Challenge perfectionism
  26. Reframe a negative situation
  27. Set a small, achievable goal
  28. Overgeneralizing (ex: "I always fail")
  29. Practice deep breathing