Think of atime whenyou were inmoredistresssendsomeonea nicemessageshift yourthoughts tosomethingneutralASgo fora walkDo a workproject orschoolassignmentbuild animaginarywallgo toaneventcountto 10help afriendcleanyourroomput yourpain ona shelfcook amealFind safephysicalsensationssqueezea rubberballlisten toapodcastrememberhowresilientyou aresurprisesomeonelistento loudmusicASF• Writein ajournalworkonpuzzleslisten tomusic thatevokesemotiondelayharmfulurges forone hourrent amoviepush itaway by"leavingit"help aneighborhold icein yourhanddonateitemsask afriend howthey'redoingyell"no"read abookplay agameASDusemindfulnesssad?watch ahappymovierememberhow faryou'vecomestandin therainfindvolunteerworkcompare ittosomethingmore painfultake acoldshowerPut yoursituation inperspectivewrite aletter tosomeonedosomethingthoughtfulThink of atime whenyou were inmoredistresssendsomeonea nicemessageshift yourthoughts tosomethingneutralASgo fora walkDo a workproject orschoolassignmentbuild animaginarywallgo toaneventcountto 10help afriendcleanyourroomput yourpain ona shelfcook amealFind safephysicalsensationssqueezea rubberballlisten toapodcastrememberhowresilientyou aresurprisesomeonelistento loudmusicASF• Writein ajournalworkonpuzzleslisten tomusic thatevokesemotiondelayharmfulurges forone hourrent amoviepush itaway by"leavingit"help aneighborhold icein yourhanddonateitemsask afriend howthey'redoingyell"no"read abookplay agameASDusemindfulnesssad?watch ahappymovierememberhow faryou'vecomestandin therainfindvolunteerworkcompare ittosomethingmore painfultake acoldshowerPut yoursituation inperspectivewrite aletter tosomeonedosomethingthoughtful

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