(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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Progressive Muscle Relaxation (PMR)
Engage in a Creative Activity (Art, Writing, Music)
Scream into a Pillow or Safe Outlet
Mindful Observation of an Object
Behavioral Activation (Do a Small Pleasant Task)
Mindful Self-Compassion Statements
Call a Supportive Friend / Therapist
Acceptance & Commitment: State Values Before Acting
Practice Self-Validation (“It’s okay I feel this way”)
Writing a Letter You Don’t Send (Express Feelings Safely)
Listening to Music with Intent (Notice Emotions & Rhythm)
Journaling Feelings vs. Thoughts
Radical Acceptance
Guided Imagery (Imagine a Calm, Safe Place)
Gratitude Pause (Name 3 Things You’re Grateful For)
Take a Timeout / Step Away from Trigger
Mindful Eating / Drinking (Focus on Taste & Texture)
Label Your Emotions
Thought Diffusion (ACT therapy)
Perspective Shift (See Another Point of View)
Emotion Regulation Through Temperature (Cold/Hot Object)
Cognitive Reframing (Challenge Negative Thoughts)
Movement Mindfulness (Stretching, Shake-Out, Yoga)
“If-Then” Coping Plans (Plan Response Before Trigger Hits)
Structured Problem-Solving (Break Problems Into Steps)
