Held ice inyour hand /to the backof your neckReada bookSmelled yourfavorite candle,perfume/cologne, alotion, etc.Created alist ofpossiblesolutionsCreated alist of copingskills to usewhenneededConsideredvalues whenmaking adecisionTaken abubblebathMade a list ofthings todo/focus onwhenoverwhelmedUsed avisualizationexercisePictureda "happyplace"Comparedyoursituationto anotherWatchedTV /VideosTaken ahot orcoldshowerPlanneda mentalvacationUsedcheerleading/encouragingstatementsUsedmindfulnessto focus onone thing inthe momentImaginedyourselfsuccessfullycoping throughthe situationDonesomethingfor someoneelseSteppedback andfoundmeaning in asituationCreated a"vacation"atmospherefor yourselfDone awriting orartisticexerciseDone ahobby todistractyourselfbakedyourfavoritefoodDonesome typeofexerciseHeld ice inyour hand /to the backof your neckReada bookSmelled yourfavorite candle,perfume/cologne, alotion, etc.Created alist ofpossiblesolutionsCreated alist of copingskills to usewhenneededConsideredvalues whenmaking adecisionTaken abubblebathMade a list ofthings todo/focus onwhenoverwhelmedUsed avisualizationexercisePictureda "happyplace"Comparedyoursituationto anotherWatchedTV /VideosTaken ahot orcoldshowerPlanneda mentalvacationUsedcheerleading/encouragingstatementsUsedmindfulnessto focus onone thing inthe momentImaginedyourselfsuccessfullycoping throughthe situationDonesomethingfor someoneelseSteppedback andfoundmeaning in asituationCreated a"vacation"atmospherefor yourselfDone awriting orartisticexerciseDone ahobby todistractyourselfbakedyourfavoritefoodDonesome typeofexercise

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. Held ice in your hand / to the back of your neck
  2. Read a book
  3. Smelled your favorite candle, perfume/ cologne, a lotion, etc.
  4. Created a list of possible solutions
  5. Created a list of coping skills to use when needed
  6. Considered values when making a decision
  7. Taken a bubble bath
  8. Made a list of things to do/focus on when overwhelmed
  9. Used a visualization exercise
  10. Pictured a "happy place"
  11. Compared your situation to another
  12. Watched TV / Videos
  13. Taken a hot or cold shower
  14. Planned a mental vacation
  15. Used cheerleading / encouraging statements
  16. Used mindfulness to focus on one thing in the moment
  17. Imagined yourself successfully coping through the situation
  18. Done something for someone else
  19. Stepped back and found meaning in a situation
  20. Created a "vacation" atmosphere for yourself
  21. Done a writing or artistic exercise
  22. Done a hobby to distract yourself
  23. baked your favorite food
  24. Done some type of exercise