usemindfulnessDo a workproject orschoolassignmentdosomethingthoughtfulworkonpuzzlessqueezea rubberballask afriend howthey'redoinghold icein yourhandgo toaneventdonateitemsThink of atime whenyou were inmoredistressASFlistento loudmusicwrite aletter tosomeoneplay agamesad?watch ahappymoviestandin therainlisten tomusic thatevokesemotionASDgo fora walkcountto 10Find safephysicalsensationsyell"no"shift yourthoughts tosomethingneutral• Writein ajournalhelp aneighborcompare ittosomethingmore painfulfindvolunteerworkASpush itaway by"leavingit"take acoldshowerrememberhowresilientyou arehelp afriendlisten toapodcastPut yoursituation inperspectivecook amealcleanyourroomsurprisesomeonebuild animaginarywallrememberhow faryou'vecomesendsomeonea nicemessageread abookrent amovieput yourpain ona shelfdelayharmfulurges forone hourusemindfulnessDo a workproject orschoolassignmentdosomethingthoughtfulworkonpuzzlessqueezea rubberballask afriend howthey'redoinghold icein yourhandgo toaneventdonateitemsThink of atime whenyou were inmoredistressASFlistento loudmusicwrite aletter tosomeoneplay agamesad?watch ahappymoviestandin therainlisten tomusic thatevokesemotionASDgo fora walkcountto 10Find safephysicalsensationsyell"no"shift yourthoughts tosomethingneutral• Writein ajournalhelp aneighborcompare ittosomethingmore painfulfindvolunteerworkASpush itaway by"leavingit"take acoldshowerrememberhowresilientyou arehelp afriendlisten toapodcastPut yoursituation inperspectivecook amealcleanyourroomsurprisesomeonebuild animaginarywallrememberhow faryou'vecomesendsomeonea nicemessageread abookrent amovieput yourpain ona shelfdelayharmfulurges forone hour

DBT- ACCEPTS SKILL - 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. use mindfulness
  2. Do a work project or school assignment
  3. do something thoughtful
  4. work on puzzles
  5. squeeze a rubber ball
  6. ask a friend how they're doing
  7. hold ice in your hand
  8. go to an event
  9. donate items
  10. Think of a time when you were in more distress
  11. ASF
  12. listen to loud music
  13. write a letter to someone
  14. play a game
  15. sad? watch a happy movie
  16. stand in the rain
  17. listen to music that evokes emotion
  18. ASD
  19. go for a walk
  20. count to 10
  21. Find safe physical sensations
  22. yell "no"
  23. shift your thoughts to something neutral
  24. • Write in a journal
  25. help a neighbor
  26. compare it to something more painful
  27. find volunteer work
  28. AS
  29. push it away by "leaving it"
  30. take a cold shower
  31. remember how resilient you are
  32. help a friend
  33. listen to a podcast
  34. Put your situation in perspective
  35. cook a meal
  36. clean your room
  37. surprise someone
  38. build an imaginary wall
  39. remember how far you've come
  40. send someone a nice message
  41. read a book
  42. rent a movie
  43. put your pain on a shelf
  44. delay harmful urges for one hour