Put yoursituation inperspectivesurprisesomeonelisten toapodcastASFcountto 10Think of atime whenyou were inmoredistressgo toaneventask afriend howthey'redoinghold icein yourhandsendsomeonea nicemessageshift yourthoughts tosomethingneutralcleanyourroomFind safephysicalsensationsASDstandin theraintake acoldshowergo fora walkhelp aneighbordonateitemsput yourpain ona shelfdelayharmfulurges forone hoursad?watch ahappymoviesqueezea rubberballrent amovielisten tomusic thatevokesemotionDo a workproject orschoolassignmentrememberhow faryou'vecome• Writein ajournalwrite aletter tosomeoneplay agameworkonpuzzlesfindvolunteerworkASread abookcook amealyell"no"rememberhowresilientyou aredosomethingthoughtfulusemindfulnessbuild animaginarywalllistento loudmusichelp afriendpush itaway by"leavingit"compare ittosomethingmore painfulPut yoursituation inperspectivesurprisesomeonelisten toapodcastASFcountto 10Think of atime whenyou were inmoredistressgo toaneventask afriend howthey'redoinghold icein yourhandsendsomeonea nicemessageshift yourthoughts tosomethingneutralcleanyourroomFind safephysicalsensationsASDstandin theraintake acoldshowergo fora walkhelp aneighbordonateitemsput yourpain ona shelfdelayharmfulurges forone hoursad?watch ahappymoviesqueezea rubberballrent amovielisten tomusic thatevokesemotionDo a workproject orschoolassignmentrememberhow faryou'vecome• Writein ajournalwrite aletter tosomeoneplay agameworkonpuzzlesfindvolunteerworkASread abookcook amealyell"no"rememberhowresilientyou aredosomethingthoughtfulusemindfulnessbuild animaginarywalllistento loudmusichelp afriendpush itaway by"leavingit"compare ittosomethingmore painful

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