ProgressiveMuscle RelaxationTense and thenrelease eachmuscle group,starting from yourtoes to your head.Exercise orPhysical ActivityGo for a walk, doyoga, or engage inany physical activityto boost your moodand energy levels.Calling or Texting aSupportive PersonReach out to a friend,family member, ortherapist when youfeel overwhelmed orneed someone to talkto.Using GroundingTechniquesEngage your senses withthe 5-4-3-2-1 technique:Identify 5 things you cansee, 4 things you cantouch, 3 things you canhear, 2 things you cansmell, and 1 thing you cantaste.Free!Setting BoundariesPractice saying "no"or assertivelyexpressing yourlimits to protect yourmental andemotional health.Engaging in a Hobby orCreative ActivityDo something you enjoy,such as cooking, knitting,gardening, or working ona project. This candistract your mind andprovide a sense ofaccomplishment.AffirmationsRepeat positiveaffirmations like “I amworthy,” “I amenough,” or “I amcapable” tocounteract self-doubt.Listening to MusicListen to calmingor uplifting musicto improve yourmood or relax yourmind.Deep BreathingFocus on yourbreath and gentlybring yourattention backwhen your mindstarts to wander.Spending Time inNatureGo for a walk in apark, sit outside, orengage with nature tohelp reset your mindand improve yourmood. Cognitive ReframingChallenge negativethoughts by asking,“Is this thought true?What’s a morebalanced way to thinkabout this?”VisualizationPicture a calm andpeaceful place orimagine yourselfhandling astressful situationcalmly.MindfulnessMeditationFocus on your breathand gently bring yourattention back whenyour mind starts towander.Art or CreativeExpressionExpress yourselfthrough drawing,painting, or any othercreative outlet torelease built-upemotions.JournalingWrite about what’sgoing on in your mindwithout filtering yourthoughts. This canalso help processdifficult emotions.ProgressiveMuscle RelaxationTense and thenrelease eachmuscle group,starting from yourtoes to your head.Exercise orPhysical ActivityGo for a walk, doyoga, or engage inany physical activityto boost your moodand energy levels.Calling or Texting aSupportive PersonReach out to a friend,family member, ortherapist when youfeel overwhelmed orneed someone to talkto.Using GroundingTechniquesEngage your senses withthe 5-4-3-2-1 technique:Identify 5 things you cansee, 4 things you cantouch, 3 things you canhear, 2 things you cansmell, and 1 thing you cantaste.Free!Setting BoundariesPractice saying "no"or assertivelyexpressing yourlimits to protect yourmental andemotional health.Engaging in a Hobby orCreative ActivityDo something you enjoy,such as cooking, knitting,gardening, or working ona project. This candistract your mind andprovide a sense ofaccomplishment.AffirmationsRepeat positiveaffirmations like “I amworthy,” “I amenough,” or “I amcapable” tocounteract self-doubt.Listening to MusicListen to calmingor uplifting musicto improve yourmood or relax yourmind.Deep BreathingFocus on yourbreath and gentlybring yourattention backwhen your mindstarts to wander.Spending Time inNatureGo for a walk in apark, sit outside, orengage with nature tohelp reset your mindand improve yourmood. Cognitive ReframingChallenge negativethoughts by asking,“Is this thought true?What’s a morebalanced way to thinkabout this?”VisualizationPicture a calm andpeaceful place orimagine yourselfhandling astressful situationcalmly.MindfulnessMeditationFocus on your breathand gently bring yourattention back whenyour mind starts towander.Art or CreativeExpressionExpress yourselfthrough drawing,painting, or any othercreative outlet torelease built-upemotions.JournalingWrite about what’sgoing on in your mindwithout filtering yourthoughts. This canalso help processdifficult emotions.

Coping Skills 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. Progressive Muscle Relaxation Tense and then release each muscle group, starting from your toes to your head.
  2. Exercise or Physical Activity Go for a walk, do yoga, or engage in any physical activity to boost your mood and energy levels.
  3. Calling or Texting a Supportive Person Reach out to a friend, family member, or therapist when you feel overwhelmed or need someone to talk to.
  4. Using Grounding Techniques Engage your senses with the 5-4-3-2-1 technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
  5. Free!
  6. Setting Boundaries Practice saying "no" or assertively expressing your limits to protect your mental and emotional health.
  7. Engaging in a Hobby or Creative Activity Do something you enjoy, such as cooking, knitting, gardening, or working on a project. This can distract your mind and provide a sense of accomplishment.
  8. Affirmations Repeat positive affirmations like “I am worthy,” “I am enough,” or “I am capable” to counteract self-doubt.
  9. Listening to Music Listen to calming or uplifting music to improve your mood or relax your mind.
  10. Deep Breathing Focus on your breath and gently bring your attention back when your mind starts to wander.
  11. Spending Time in Nature Go for a walk in a park, sit outside, or engage with nature to help reset your mind and improve your mood.
  12. Cognitive Reframing Challenge negative thoughts by asking, “Is this thought true? What’s a more balanced way to think about this?”
  13. Visualization Picture a calm and peaceful place or imagine yourself handling a stressful situation calmly.
  14. Mindfulness Meditation Focus on your breath and gently bring your attention back when your mind starts to wander.
  15. Art or Creative Expression Express yourself through drawing, painting, or any other creative outlet to release built-up emotions.
  16. Journaling Write about what’s going on in your mind without filtering your thoughts. This can also help process difficult emotions.