JournalingWrite about what’sgoing on in your mindwithout filtering yourthoughts. This canalso help processdifficult emotions.Calling or Texting aSupportive PersonReach out to a friend,family member, ortherapist when youfeel overwhelmed orneed someone to talkto.ProgressiveMuscle RelaxationTense and thenrelease eachmuscle group,starting from yourtoes to your head.Art or CreativeExpressionExpress yourselfthrough drawing,painting, or any othercreative outlet torelease built-upemotions.VisualizationPicture a calm andpeaceful place orimagine yourselfhandling astressful situationcalmly.Free!Cognitive ReframingChallenge negativethoughts by asking,“Is this thought true?What’s a morebalanced way to thinkabout this?”Deep BreathingFocus on yourbreath and gentlybring yourattention backwhen your mindstarts to wander.Setting BoundariesPractice saying "no"or assertivelyexpressing yourlimits to protect yourmental andemotional health.Listening to MusicListen to calmingor uplifting musicto improve yourmood or relax yourmind.Spending Time inNatureGo for a walk in apark, sit outside, orengage with nature tohelp reset your mindand improve yourmood. 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.Exercise orPhysical ActivityGo for a walk, doyoga, or engage inany physical activityto boost your moodand energy levels.MindfulnessMeditationFocus on your breathand gently bring yourattention back whenyour mind starts towander.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.JournalingWrite about what’sgoing on in your mindwithout filtering yourthoughts. This canalso help processdifficult emotions.Calling or Texting aSupportive PersonReach out to a friend,family member, ortherapist when youfeel overwhelmed orneed someone to talkto.ProgressiveMuscle RelaxationTense and thenrelease eachmuscle group,starting from yourtoes to your head.Art or CreativeExpressionExpress yourselfthrough drawing,painting, or any othercreative outlet torelease built-upemotions.VisualizationPicture a calm andpeaceful place orimagine yourselfhandling astressful situationcalmly.Free!Cognitive ReframingChallenge negativethoughts by asking,“Is this thought true?What’s a morebalanced way to thinkabout this?”Deep BreathingFocus on yourbreath and gentlybring yourattention backwhen your mindstarts to wander.Setting BoundariesPractice saying "no"or assertivelyexpressing yourlimits to protect yourmental andemotional health.Listening to MusicListen to calmingor uplifting musicto improve yourmood or relax yourmind.Spending Time inNatureGo for a walk in apark, sit outside, orengage with nature tohelp reset your mindand improve yourmood. 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.Exercise orPhysical ActivityGo for a walk, doyoga, or engage inany physical activityto boost your moodand energy levels.MindfulnessMeditationFocus on your breathand gently bring yourattention back whenyour mind starts towander.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.

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. Journaling Write about what’s going on in your mind without filtering your thoughts. This can also help process difficult emotions.
  2. 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.
  3. Progressive Muscle Relaxation Tense and then release each muscle group, starting from your toes to your head.
  4. Art or Creative Expression Express yourself through drawing, painting, or any other creative outlet to release built-up emotions.
  5. Visualization Picture a calm and peaceful place or imagine yourself handling a stressful situation calmly.
  6. Free!
  7. Cognitive Reframing Challenge negative thoughts by asking, “Is this thought true? What’s a more balanced way to think about this?”
  8. Deep Breathing Focus on your breath and gently bring your attention back when your mind starts to wander.
  9. Setting Boundaries Practice saying "no" or assertively expressing your limits to protect your mental and emotional health.
  10. Listening to Music Listen to calming or uplifting music to improve your mood or relax your mind.
  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. 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.
  13. Exercise or Physical Activity Go for a walk, do yoga, or engage in any physical activity to boost your mood and energy levels.
  14. Mindfulness Meditation Focus on your breath and gently bring your attention back when your mind starts to wander.
  15. 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.
  16. Affirmations Repeat positive affirmations like “I am worthy,” “I am enough,” or “I am capable” to counteract self-doubt.