Send a"Kumustaka?"message toa familymemberFelt hopefulaboutupcomingchangesHad coffeeandbreakfasttodaySaid “yes”even whenmyschedulewas fullPracticedgratitudeduring astressfuldayA clientcalling atodd hoursdue to timezonedifferencesSet aboundary:“I won'tcheckemails after5 PM”Stayed latejust to“finisheverything”Skippedmeals tomeet adeadlineGaveyourself amentalbreak for asmallmistake youmade.DreadingMondaysorworkdaysLosingmotivationfor things Iused toenjoyForgettingsimplethings(dates,tasks, etc.)Took timetocelebratea small winTook timeto connectwith familyor friendsLight ascentedcandle oruse adiffuser fora calmingaromaFeelingtenseduring teammeetingsMake timefor amassageafter a longweekBeing stuckin MetroManilatraffic.Say a kind,encouragingphrase toyourselfFeelingdrainedbefore theday evenstartsTold myself“I’ll restafter thisproject”Encourageda teammatewho lookedtiredPlay a shortnon-work-relatedpodcast.Send a"Kumustaka?"message toa familymemberFelt hopefulaboutupcomingchangesHad coffeeandbreakfasttodaySaid “yes”even whenmyschedulewas fullPracticedgratitudeduring astressfuldayA clientcalling atodd hoursdue to timezonedifferencesSet aboundary:“I won'tcheckemails after5 PM”Stayed latejust to“finisheverything”Skippedmeals tomeet adeadlineGaveyourself amentalbreak for asmallmistake youmade.DreadingMondaysorworkdaysLosingmotivationfor things Iused toenjoyForgettingsimplethings(dates,tasks, etc.)Took timetocelebratea small winTook timeto connectwith familyor friendsLight ascentedcandle oruse adiffuser fora calmingaromaFeelingtenseduring teammeetingsMake timefor amassageafter a longweekBeing stuckin MetroManilatraffic.Say a kind,encouragingphrase toyourselfFeelingdrainedbefore theday evenstartsTold myself“I’ll restafter thisproject”Encourageda teammatewho lookedtiredPlay a shortnon-work-relatedpodcast.

Stress & Strain 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. Send a "Kumusta ka?" message to a family member
  2. Felt hopeful about upcoming changes
  3. Had coffee and breakfast today
  4. Said “yes” even when my schedule was full
  5. Practiced gratitude during a stressful day
  6. A client calling at odd hours due to time zone differences
  7. Set a boundary: “I won't check emails after 5 PM”
  8. Stayed late just to “finish everything”
  9. Skipped meals to meet a deadline
  10. Gave yourself a mental break for a small mistake you made.
  11. Dreading Mondays or workdays
  12. Losing motivation for things I used to enjoy
  13. Forgetting simple things (dates, tasks, etc.)
  14. Took time to celebrate a small win
  15. Took time to connect with family or friends
  16. Light a scented candle or use a diffuser for a calming aroma
  17. Feeling tense during team meetings
  18. Make time for a massage after a long week
  19. Being stuck in Metro Manila traffic.
  20. Say a kind, encouraging phrase to yourself
  21. Feeling drained before the day even starts
  22. Told myself “I’ll rest after this project”
  23. Encouraged a teammate who looked tired
  24. Play a short non-work- related podcast.