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