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

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