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