Think of atime whenyou were inmoredistressbuild animaginarywallcleanyourroomFind safephysicalsensationspush itaway by"leavingit"donateitemsdelayharmfulurges forone hoursendsomeonea nicemessageask afriend howthey'redoingread abookgo fora walkcompare ittosomethingmore painfulwrite aletter tosomeoneput yourpain ona shelfhelp aneighborcountto 10Do a workproject orschoolassignment• Writein ajournalrememberhow faryou'vecomego toaneventPut yoursituation inperspectivestandin therainworkonpuzzlessad?watch ahappymovielisten toapodcastsurprisesomeoneyell"no"listento loudmusicusemindfulnessshift yourthoughts tosomethingneutralfindvolunteerworkASDcook amealrent amovierememberhowresilientyou arelisten tomusic thatevokesemotionplay agameASFhold icein yourhandASdosomethingthoughtfulhelp afriendsqueezea rubberballtake acoldshowerThink of atime whenyou were inmoredistressbuild animaginarywallcleanyourroomFind safephysicalsensationspush itaway by"leavingit"donateitemsdelayharmfulurges forone hoursendsomeonea nicemessageask afriend howthey'redoingread abookgo fora walkcompare ittosomethingmore painfulwrite aletter tosomeoneput yourpain ona shelfhelp aneighborcountto 10Do a workproject orschoolassignment• Writein ajournalrememberhow faryou'vecomego toaneventPut yoursituation inperspectivestandin therainworkonpuzzlessad?watch ahappymovielisten toapodcastsurprisesomeoneyell"no"listento loudmusicusemindfulnessshift yourthoughts tosomethingneutralfindvolunteerworkASDcook amealrent amovierememberhowresilientyou arelisten tomusic thatevokesemotionplay agameASFhold icein yourhandASdosomethingthoughtfulhelp afriendsqueezea rubberballtake acoldshower

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