ASFhold icein yourhandtake acoldshowercountto 10dosomethingthoughtfulhelp aneighborlistento loudmusicsendsomeonea nicemessageask afriend howthey'redoinglisten tomusic thatevokesemotionsad?watch ahappymovielisten toapodcastPut yoursituation inperspectivego fora walkread abookdelayharmfulurges forone hourshift yourthoughts tosomethingneutralrememberhowresilientyou areASDsqueezea rubberball• Writein ajournalASwrite aletter tosomeoneput yourpain ona shelfsurprisesomeonecompare ittosomethingmore painfulDo a workproject orschoolassignmentFind safephysicalsensationsdonateitemsrememberhow faryou'vecomeThink of atime whenyou were inmoredistresshelp afriendbuild animaginarywallpush itaway by"leavingit"workonpuzzlescook amealstandin theraincleanyourroomfindvolunteerworkplay agameyell"no"rent amovieusemindfulnessgo toaneventASFhold icein yourhandtake acoldshowercountto 10dosomethingthoughtfulhelp aneighborlistento loudmusicsendsomeonea nicemessageask afriend howthey'redoinglisten tomusic thatevokesemotionsad?watch ahappymovielisten toapodcastPut yoursituation inperspectivego fora walkread abookdelayharmfulurges forone hourshift yourthoughts tosomethingneutralrememberhowresilientyou areASDsqueezea rubberball• Writein ajournalASwrite aletter tosomeoneput yourpain ona shelfsurprisesomeonecompare ittosomethingmore painfulDo a workproject orschoolassignmentFind safephysicalsensationsdonateitemsrememberhow faryou'vecomeThink of atime whenyou were inmoredistresshelp afriendbuild animaginarywallpush itaway by"leavingit"workonpuzzlescook amealstandin theraincleanyourroomfindvolunteerworkplay agameyell"no"rent amovieusemindfulnessgo toanevent

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