IMPROVE theMoment – Usetechniques likeimagery, meaning,prayer, relaxation,one thing in themoment, vacation,encouragement.Check theFacts – Makesure youremotionalreaction fits theactual situation.Participate –Fully engagein the currentactivity ormoment.Pros and Cons –Weigh theadvantages anddisadvantagesof acting onurges.Describe – Putwords to whatyou notice; namethe experiencewithout judgment.RadicalAcceptance –Fully acceptreality as it is,even if it’spainful.Reduce Vulnerability(PLEASE) – Treatphysical illness,balance eating, avoidmood-alteringsubstances, balancesleep, and getexercise.TIP Skills –Change body statewith Temperature,Intense exercise,Paced breathing,or Progressivemuscle relaxation.AccumulatePositive Emotions– Increasepleasantexperiences tobuild emotionalresilience.One-mindfully– Focus onone thing at atime; avoidmultitasking.Self-Soothing –Use your sensesto comfortyourself (sight,sound, touch,taste, smell).Non-judgmentalstance – Seethings as theyare, withoutlabeling themas good or bad.GIVE – Maintainrelationships bybeing Gentle,Interested,Validating, andusing an Easymanner.Build PositiveExperiences –Plan and engagein enjoyable ormeaningfulactivities.Cope Ahead –Plan foremotionallychallengingsituations beforethey happen.Mindful of CurrentEmotions –Observe emotionsas they are withoutjudgment orimpulsive action.Set Boundaries– Protect yourtime, energy,and values bystating limits.Distract withACCEPTS – Distractyourself usingActivities, Contributing,Comparisons,Emotions, Pushingaway, Thoughts,Sensations.DEAR MAN –Assertively askfor what you wantor say no whilemaintainingrelationships.RealityAcceptance –Focus on whatis true, not whatyou wish weretrue.Say NoEffectively –Assertboundariesclearly andrespectfully.Opposite Action– Do theopposite of theurge-drivenemotion whenit’s not justified.Observe – Noticeyour thoughts,feelings, andsurroundingswithout trying tochange them.FAST – Maintainself-respect bybeing Fair, AvoidingunnecessaryApologies, Stickingto values, and beingTruthful.IMPROVE theMoment – Usetechniques likeimagery, meaning,prayer, relaxation,one thing in themoment, vacation,encouragement.Check theFacts – Makesure youremotionalreaction fits theactual situation.Participate –Fully engagein the currentactivity ormoment.Pros and Cons –Weigh theadvantages anddisadvantagesof acting onurges.Describe – Putwords to whatyou notice; namethe experiencewithout judgment.RadicalAcceptance –Fully acceptreality as it is,even if it’spainful.Reduce Vulnerability(PLEASE) – Treatphysical illness,balance eating, avoidmood-alteringsubstances, balancesleep, and getexercise.TIP Skills –Change body statewith Temperature,Intense exercise,Paced breathing,or Progressivemuscle relaxation.AccumulatePositive Emotions– Increasepleasantexperiences tobuild emotionalresilience.One-mindfully– Focus onone thing at atime; avoidmultitasking.Self-Soothing –Use your sensesto comfortyourself (sight,sound, touch,taste, smell).Non-judgmentalstance – Seethings as theyare, withoutlabeling themas good or bad.GIVE – Maintainrelationships bybeing Gentle,Interested,Validating, andusing an Easymanner.Build PositiveExperiences –Plan and engagein enjoyable ormeaningfulactivities.Cope Ahead –Plan foremotionallychallengingsituations beforethey happen.Mindful of CurrentEmotions –Observe emotionsas they are withoutjudgment orimpulsive action.Set Boundaries– Protect yourtime, energy,and values bystating limits.Distract withACCEPTS – Distractyourself usingActivities, Contributing,Comparisons,Emotions, Pushingaway, Thoughts,Sensations.DEAR MAN –Assertively askfor what you wantor say no whilemaintainingrelationships.RealityAcceptance –Focus on whatis true, not whatyou wish weretrue.Say NoEffectively –Assertboundariesclearly andrespectfully.Opposite Action– Do theopposite of theurge-drivenemotion whenit’s not justified.Observe – Noticeyour thoughts,feelings, andsurroundingswithout trying tochange them.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. IMPROVE the Moment – Use techniques like imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement.
  2. Check the Facts – Make sure your emotional reaction fits the actual situation.
  3. Participate – Fully engage in the current activity or moment.
  4. Pros and Cons – Weigh the advantages and disadvantages of acting on urges.
  5. Describe – Put words to what you notice; name the experience without judgment.
  6. Radical Acceptance – Fully accept reality as it is, even if it’s painful.
  7. Reduce Vulnerability (PLEASE) – Treat physical illness, balance eating, avoid mood-altering substances, balance sleep, and get exercise.
  8. TIP Skills – Change body state with Temperature, Intense exercise, Paced breathing, or Progressive muscle relaxation.
  9. Accumulate Positive Emotions – Increase pleasant experiences to build emotional resilience.
  10. One-mindfully – Focus on one thing at a time; avoid multitasking.
  11. Self-Soothing – Use your senses to comfort yourself (sight, sound, touch, taste, smell).
  12. Non-judgmental stance – See things as they are, without labeling them as good or bad.
  13. GIVE – Maintain relationships by being Gentle, Interested, Validating, and using an Easy manner.
  14. Build Positive Experiences – Plan and engage in enjoyable or meaningful activities.
  15. Cope Ahead – Plan for emotionally challenging situations before they happen.
  16. Mindful of Current Emotions – Observe emotions as they are without judgment or impulsive action.
  17. Set Boundaries – Protect your time, energy, and values by stating limits.
  18. Distract with ACCEPTS – Distract yourself using Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
  19. DEAR MAN – Assertively ask for what you want or say no while maintaining relationships.
  20. Reality Acceptance – Focus on what is true, not what you wish were true.
  21. Say No Effectively – Assert boundaries clearly and respectfully.
  22. Opposite Action – Do the opposite of the urge-driven emotion when it’s not justified.
  23. Observe – Notice your thoughts, feelings, and surroundings without trying to change them.
  24. FAST – Maintain self-respect by being Fair, Avoiding unnecessary Apologies, Sticking to values, and being Truthful.