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

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