Put yoursituation inperspectivecompare ittosomethingmore painfulcleanyourroomrent amovieshift yourthoughts tosomethingneutralfindvolunteerworkcountto 10squeezea rubberballhelp aneighborgo fora walklistento loudmusicstandin theraindonateitems• Writein ajournalwrite aletter tosomeonecook amealDo a workproject orschoolassignmentrememberhowresilientyou areworkonpuzzlesusemindfulnessdelayharmfulurges forone hourhelp afriendhold icein yourhandASFlisten toapodcastASDpush itaway by"leavingit"go toaneventtake acoldshowerrememberhow faryou'vecomedosomethingthoughtfulput yourpain ona shelfsad?watch ahappymoviesurprisesomeoneThink of atime whenyou were inmoredistressread abookplay agamelisten tomusic thatevokesemotionask afriend howthey'redoingASFind safephysicalsensationsyell"no"build animaginarywallsendsomeonea nicemessagePut yoursituation inperspectivecompare ittosomethingmore painfulcleanyourroomrent amovieshift yourthoughts tosomethingneutralfindvolunteerworkcountto 10squeezea rubberballhelp aneighborgo fora walklistento loudmusicstandin theraindonateitems• Writein ajournalwrite aletter tosomeonecook amealDo a workproject orschoolassignmentrememberhowresilientyou areworkonpuzzlesusemindfulnessdelayharmfulurges forone hourhelp afriendhold icein yourhandASFlisten toapodcastASDpush itaway by"leavingit"go toaneventtake acoldshowerrememberhow faryou'vecomedosomethingthoughtfulput yourpain ona shelfsad?watch ahappymoviesurprisesomeoneThink of atime whenyou were inmoredistressread abookplay agamelisten tomusic thatevokesemotionask afriend howthey'redoingASFind safephysicalsensationsyell"no"build animaginarywallsendsomeonea nicemessage

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