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