Non-judgmentalstance – Seethings as theyare, withoutlabeling themas good or bad.Observe – Noticeyour thoughts,feelings, andsurroundingswithout trying tochange them.Self-Soothing –Use your sensesto comfortyourself (sight,sound, touch,taste, smell).GIVE – Maintainrelationships bybeing Gentle,Interested,Validating, andusing an Easymanner.Distract withACCEPTS – Distractyourself usingActivities, Contributing,Comparisons,Emotions, Pushingaway, Thoughts,Sensations.RadicalAcceptance –Fully acceptreality as it is,even if it’spainful.Mindful of CurrentEmotions –Observe emotionsas they are withoutjudgment orimpulsive action.Check theFacts – Makesure youremotionalreaction fits theactual situation.FAST – Maintainself-respect bybeing Fair, AvoidingunnecessaryApologies, Stickingto values, and beingTruthful.One-mindfully– Focus onone thing at atime; avoidmultitasking.IMPROVE theMoment – Usetechniques likeimagery, meaning,prayer, relaxation,one thing in themoment, vacation,encouragement.Say NoEffectively –Assertboundariesclearly andrespectfully.Reduce Vulnerability(PLEASE) – Treatphysical illness,balance eating, avoidmood-alteringsubstances, balancesleep, and getexercise.AccumulatePositive Emotions– Increasepleasantexperiences tobuild emotionalresilience.Cope Ahead –Plan foremotionallychallengingsituations beforethey happen.TIP Skills –Change body statewith Temperature,Intense exercise,Paced breathing,or Progressivemuscle relaxation.Describe – Putwords to whatyou notice; namethe experiencewithout judgment.RealityAcceptance –Focus on whatis true, not whatyou wish weretrue.Set Boundaries– Protect yourtime, energy,and values bystating limits.Participate –Fully engagein the currentactivity ormoment.Pros and Cons –Weigh theadvantages anddisadvantagesof acting onurges.Build PositiveExperiences –Plan and engagein enjoyable ormeaningfulactivities.Opposite Action– Do theopposite of theurge-drivenemotion whenit’s not justified.DEAR MAN –Assertively askfor what you wantor say no whilemaintainingrelationships.Non-judgmentalstance – Seethings as theyare, withoutlabeling themas good or bad.Observe – Noticeyour thoughts,feelings, andsurroundingswithout trying tochange them.Self-Soothing –Use your sensesto comfortyourself (sight,sound, touch,taste, smell).GIVE – Maintainrelationships bybeing Gentle,Interested,Validating, andusing an Easymanner.Distract withACCEPTS – Distractyourself usingActivities, Contributing,Comparisons,Emotions, Pushingaway, Thoughts,Sensations.RadicalAcceptance –Fully acceptreality as it is,even if it’spainful.Mindful of CurrentEmotions –Observe emotionsas they are withoutjudgment orimpulsive action.Check theFacts – Makesure youremotionalreaction fits theactual situation.FAST – Maintainself-respect bybeing Fair, AvoidingunnecessaryApologies, Stickingto values, and beingTruthful.One-mindfully– Focus onone thing at atime; avoidmultitasking.IMPROVE theMoment – Usetechniques likeimagery, meaning,prayer, relaxation,one thing in themoment, vacation,encouragement.Say NoEffectively –Assertboundariesclearly andrespectfully.Reduce Vulnerability(PLEASE) – Treatphysical illness,balance eating, avoidmood-alteringsubstances, balancesleep, and getexercise.AccumulatePositive Emotions– Increasepleasantexperiences tobuild emotionalresilience.Cope Ahead –Plan foremotionallychallengingsituations beforethey happen.TIP Skills –Change body statewith Temperature,Intense exercise,Paced breathing,or Progressivemuscle relaxation.Describe – Putwords to whatyou notice; namethe experiencewithout judgment.RealityAcceptance –Focus on whatis true, not whatyou wish weretrue.Set Boundaries– Protect yourtime, energy,and values bystating limits.Participate –Fully engagein the currentactivity ormoment.Pros and Cons –Weigh theadvantages anddisadvantagesof acting onurges.Build PositiveExperiences –Plan and engagein enjoyable ormeaningfulactivities.Opposite Action– Do theopposite of theurge-drivenemotion whenit’s not justified.DEAR MAN –Assertively askfor what you wantor say no whilemaintainingrelationships.

DBT SKILLS BINGO - 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. Non-judgmental stance – See things as they are, without labeling them as good or bad.
  2. Observe – Notice your thoughts, feelings, and surroundings without trying to change them.
  3. Self-Soothing – Use your senses to comfort yourself (sight, sound, touch, taste, smell).
  4. GIVE – Maintain relationships by being Gentle, Interested, Validating, and using an Easy manner.
  5. Distract with ACCEPTS – Distract yourself using Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
  6. Radical Acceptance – Fully accept reality as it is, even if it’s painful.
  7. Mindful of Current Emotions – Observe emotions as they are without judgment or impulsive action.
  8. Check the Facts – Make sure your emotional reaction fits the actual situation.
  9. FAST – Maintain self-respect by being Fair, Avoiding unnecessary Apologies, Sticking to values, and being Truthful.
  10. One-mindfully – Focus on one thing at a time; avoid multitasking.
  11. IMPROVE the Moment – Use techniques like imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement.
  12. Say No Effectively – Assert boundaries clearly and respectfully.
  13. Reduce Vulnerability (PLEASE) – Treat physical illness, balance eating, avoid mood-altering substances, balance sleep, and get exercise.
  14. Accumulate Positive Emotions – Increase pleasant experiences to build emotional resilience.
  15. Cope Ahead – Plan for emotionally challenging situations before they happen.
  16. TIP Skills – Change body state with Temperature, Intense exercise, Paced breathing, or Progressive muscle relaxation.
  17. Describe – Put words to what you notice; name the experience without judgment.
  18. Reality Acceptance – Focus on what is true, not what you wish were true.
  19. Set Boundaries – Protect your time, energy, and values by stating limits.
  20. Participate – Fully engage in the current activity or moment.
  21. Pros and Cons – Weigh the advantages and disadvantages of acting on urges.
  22. Build Positive Experiences – Plan and engage in enjoyable or meaningful activities.
  23. Opposite Action – Do the opposite of the urge-driven emotion when it’s not justified.
  24. DEAR MAN – Assertively ask for what you want or say no while maintaining relationships.