ReframeLabelemotionsTIPP5-4-3-2-1RidethewaveBoxbreathingProgressiveMuscleRelaxationAsk"what's inmycontrol"Gooutsidefor freshair4-7-8breathingBodyScanScreaminto apillowSTOPOppositeActionReplace"should"with"could"Listen tocalmingmusicMindfulWalkCountbackwardsWrite aletter youdon't sendDanceit outRadicalAcceptanceThoughtDefusionTalk tosomeonesafePracticeGratitudeReframeLabelemotionsTIPP5-4-3-2-1RidethewaveBoxbreathingProgressiveMuscleRelaxationAsk"what's inmycontrol"Gooutsidefor freshair4-7-8breathingBodyScanScreaminto apillowSTOPOppositeActionReplace"should"with"could"Listen tocalmingmusicMindfulWalkCountbackwardsWrite aletter youdon't sendDanceit outRadicalAcceptanceThoughtDefusionTalk tosomeonesafePracticeGratitude

Emotional Regulation - 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. Reframe
  2. Label emotions
  3. TIPP
  4. 5-4-3-2-1
  5. Ride the wave
  6. Box breathing
  7. Progressive Muscle Relaxation
  8. Ask "what's in my control"
  9. Go outside for fresh air
  10. 4-7-8 breathing
  11. Body Scan
  12. Scream into a pillow
  13. STOP
  14. Opposite Action
  15. Replace "should" with "could"
  16. Listen to calming music
  17. Mindful Walk
  18. Count backwards
  19. Write a letter you don't send
  20. Dance it out
  21. Radical Acceptance
  22. Thought Defusion
  23. Talk to someone safe
  24. Practice Gratitude