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

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