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