go fora walkrepeatreassuringaffirmationssurprisesomeonelisten toapodcastsad?watch ahappymovierent amoviewrite aletter tosomeonehelp aneighborstandin therainwatch thoughts“evaporate”into a cloudand float intothe distancelisten tomusic thatevokesemotionplaywith apetsendsomeonea nicemessagesqueezea rubberballtake acoldshowershift yourthoughts tosomethingneutralfindvolunteerworkDo a workproject orschoolassignmentworkonpuzzleshelp afrienddonateitemsPut yoursituation inperspectiveusemindfulnesscompare ittosomethingmore painfulput yourpain ona shelfWrite inajournalcountto 10cleanyourroompush itaway by"leavingit"cook amealremembera time youwereresilientbuild animaginarywallThink of atime whenyou were inmoredistresslistento loudmusicrememberhow faryou'vecomehold icein yourhanddelayharmfulurges forone hourplay agameread abookgo toaneventyell"no"go fora walkrepeatreassuringaffirmationssurprisesomeonelisten toapodcastsad?watch ahappymovierent amoviewrite aletter tosomeonehelp aneighborstandin therainwatch thoughts“evaporate”into a cloudand float intothe distancelisten tomusic thatevokesemotionplaywith apetsendsomeonea nicemessagesqueezea rubberballtake acoldshowershift yourthoughts tosomethingneutralfindvolunteerworkDo a workproject orschoolassignmentworkonpuzzleshelp afrienddonateitemsPut yoursituation inperspectiveusemindfulnesscompare ittosomethingmore painfulput yourpain ona shelfWrite inajournalcountto 10cleanyourroompush itaway by"leavingit"cook amealremembera time youwereresilientbuild animaginarywallThink of atime whenyou were inmoredistresslistento loudmusicrememberhow faryou'vecomehold icein yourhanddelayharmfulurges forone hourplay agameread abookgo toaneventyell"no"

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