(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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Box Breathing- This calms the brain and body.
4 in- 4 hold- 4 out- 4 hold
Distraction/Change the Channel-
Break the cycle of thinking about it over and over again. Play a song, a game, or activity you can switch to when you're upset.
Cold Water/ Temperature Change-
This lowers your adrenaline. Put cold water on your hands, hold an ice pack, take a cold shower.
5-4-3-2-1 Grounding-
Use this to calm your brain down
-5 things you can SEE
-4 things you can TOUCH
-3 things you HEAR
2 things you SMELL
Name It to Tame It-
Naming emotions reduces intensity. Identify the emotion and use a coping skill.
Wall Push Ups-
Heavy movement burns stress instantly.
Remember to go slow and push hard.
Exercise-
Helps get our energy/strong emotions out. Go for a run, do jumping jacks or situps.
Ask for Help-
Asking for help can help us to not explode. Who are 3 adults at school/home you can ask for help from?
Take Space Away-
1. Recognise you're getting angry
2. Retreat to a safe space
3. Relax and use coping skills
4. Return back to discuss what happened
Positive Self Talk-
Using helpful thoughts can help us respond to stress.
"I can do this." "It won't last forever."
Play with a pet-
This helps reduce stress and lower anxiety.
