Wrote down3 thingsyou’regrateful forTook a15-minutepowernapTook a 5-minutewalkoutsideSmiled orlaughedfor at least1 minuteWrote downeverythingyou need todo todayCreated acalmingplaylist forwork orbreaksSaid “no” to arequest thatfeltoverwhelmingTook 5 minutesto plan arelaxingactivity for laterDid aquickgroundingexerciseDid yogaposes forstressreliefTried boxbreathing(inhale-hold-exhale-hold)Maintaineda consistentsleepscheduleNoticed yourposture andrelaxed yourshouldersSet a realisticgoal for whatyou canaccomplishtodayTriedaromatherapyfor sleep orrelaxationUsed aplanner orcalendar toscheduleyour dayDeclutteredyourworkspacefor 5 minutesRolledyour neckslowly sideto sidePracticed asleep-friendlybedtimeroutineGaveyourself acomplimentor positiveaffirmationPracticedpositive self-talk whenstressedJotteddown anyworries torevisit laterTook 3deep bellybreathsSet atimer forfocusedworkAvoided checkingemails/messagesfor 30 minutesTook a fewmoments tostretch aftera stressfultaskAsked forhelp ordelegateda taskBroke a bigtask intosmallerstepsRead abook orarticle forpleasureTook abreak fromsocial mediafor 1 hourJournaledabout yourfeelings for5 minutesFocused onthe presentmoment for2 minutesDid astanding orseated twistto releasetensionFocused onone task ata time (nomultitasking)Took amindful 5-minute breakbetweentasksTurned offscreens 1hourbefore bedListenedto calmingmusic for5 minutesRemindedyourself it’sokay to saynosometimesPrioritizedyour tasksin order ofimportanceWrote down3 thingsyou’regrateful forTook a15-minutepowernapTook a 5-minutewalkoutsideSmiled orlaughedfor at least1 minuteWrote downeverythingyou need todo todayCreated acalmingplaylist forwork orbreaksSaid “no” to arequest thatfeltoverwhelmingTook 5 minutesto plan arelaxingactivity for laterDid aquickgroundingexerciseDid yogaposes forstressreliefTried boxbreathing(inhale-hold-exhale-hold)Maintaineda consistentsleepscheduleNoticed yourposture andrelaxed yourshouldersSet a realisticgoal for whatyou canaccomplishtodayTriedaromatherapyfor sleep orrelaxationUsed aplanner orcalendar toscheduleyour dayDeclutteredyourworkspacefor 5 minutesRolledyour neckslowly sideto sidePracticed asleep-friendlybedtimeroutineGaveyourself acomplimentor positiveaffirmationPracticedpositive self-talk whenstressedJotteddown anyworries torevisit laterTook 3deep bellybreathsSet atimer forfocusedworkAvoided checkingemails/messagesfor 30 minutesTook a fewmoments tostretch aftera stressfultaskAsked forhelp ordelegateda taskBroke a bigtask intosmallerstepsRead abook orarticle forpleasureTook abreak fromsocial mediafor 1 hourJournaledabout yourfeelings for5 minutesFocused onthe presentmoment for2 minutesDid astanding orseated twistto releasetensionFocused onone task ata time (nomultitasking)Took amindful 5-minute breakbetweentasksTurned offscreens 1hourbefore bedListenedto calmingmusic for5 minutesRemindedyourself it’sokay to saynosometimesPrioritizedyour tasksin order ofimportance

Stress Management Bingo 2025 - 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. Wrote down 3 things you’re grateful for
  2. Took a 15-minute power nap
  3. Took a 5-minute walk outside
  4. Smiled or laughed for at least 1 minute
  5. Wrote down everything you need to do today
  6. Created a calming playlist for work or breaks
  7. Said “no” to a request that felt overwhelming
  8. Took 5 minutes to plan a relaxing activity for later
  9. Did a quick grounding exercise
  10. Did yoga poses for stress relief
  11. Tried box breathing (inhale-hold-exhale-hold)
  12. Maintained a consistent sleep schedule
  13. Noticed your posture and relaxed your shoulders
  14. Set a realistic goal for what you can accomplish today
  15. Tried aromatherapy for sleep or relaxation
  16. Used a planner or calendar to schedule your day
  17. Decluttered your workspace for 5 minutes
  18. Rolled your neck slowly side to side
  19. Practiced a sleep-friendly bedtime routine
  20. Gave yourself a compliment or positive affirmation
  21. Practiced positive self-talk when stressed
  22. Jotted down any worries to revisit later
  23. Took 3 deep belly breaths
  24. Set a timer for focused work
  25. Avoided checking emails/messages for 30 minutes
  26. Took a few moments to stretch after a stressful task
  27. Asked for help or delegated a task
  28. Broke a big task into smaller steps
  29. Read a book or article for pleasure
  30. Took a break from social media for 1 hour
  31. Journaled about your feelings for 5 minutes
  32. Focused on the present moment for 2 minutes
  33. Did a standing or seated twist to release tension
  34. Focused on one task at a time (no multitasking)
  35. Took a mindful 5-minute break between tasks
  36. Turned off screens 1 hour before bed
  37. Listened to calming music for 5 minutes
  38. Reminded yourself it’s okay to say no sometimes
  39. Prioritized your tasks in order of importance