dosomethingthoughtfulask afriend howthey'redoingworkonpuzzles• Writein ajournalcleanyourroomgo toaneventfindvolunteerworkusemindfulnesspush itaway by"leavingit"rememberhowresilientyou arecountto 10cook amealASFPut yoursituation inperspectivedelayharmfulurges forone hourdonateitemshold icein yourhandcompare ittosomethingmore painfulwrite aletter tosomeoneASDsqueezea rubberballsurprisesomeoneread abooklisten toapodcastbuild animaginarywallhelp afriendstandin therainrememberhow faryou'vecomeDo a workproject orschoolassignmentsad?watch ahappymoviehelp aneighborASlistento loudmusicput yourpain ona shelfgo fora walkrent amovieshift yourthoughts tosomethingneutralFind safephysicalsensationsyell"no"take acoldshowerplay agamelisten tomusic thatevokesemotionsendsomeonea nicemessageThink of atime whenyou were inmoredistressdosomethingthoughtfulask afriend howthey'redoingworkonpuzzles• Writein ajournalcleanyourroomgo toaneventfindvolunteerworkusemindfulnesspush itaway by"leavingit"rememberhowresilientyou arecountto 10cook amealASFPut yoursituation inperspectivedelayharmfulurges forone hourdonateitemshold icein yourhandcompare ittosomethingmore painfulwrite aletter tosomeoneASDsqueezea rubberballsurprisesomeoneread abooklisten toapodcastbuild animaginarywallhelp afriendstandin therainrememberhow faryou'vecomeDo a workproject orschoolassignmentsad?watch ahappymoviehelp aneighborASlistento loudmusicput yourpain ona shelfgo fora walkrent amovieshift yourthoughts tosomethingneutralFind safephysicalsensationsyell"no"take acoldshowerplay agamelisten tomusic thatevokesemotionsendsomeonea nicemessageThink of atime whenyou were inmoredistress

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