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

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