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

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