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