(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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Movement / Stretching – When emotions are stored physically
Urge Surfing – When cravings or impulses arise
Sleep Hygiene Skills – When stress disrupts rest
Visualization / Imagery – When needing calm or emotional escape
Progressive Muscle Relaxation – When holding physical tension
Body Scan – When needing to reconnect with the body
Opposite Action (DBT) – Do the opposite of what an unhelpful emotion urges you to do
Gratitude Listing – When stuck in negative thinking
Music for Regulation – When mood needs shifting
Grounding (5-4-3-2-1) – When dissociating or feeling disconnected
Art or Creative Expression – When words feel hard to find
Journaling – When thoughts feel crowded or confusing
Self-Soothing (5 Senses) – When needing comfort or emotional safety
Cold Water on Face – When emotions feel intense or out of control
Thought Challenging (CBT) – Question unhelpful thoughts and replace them with more balanced ones
Values Clarification (ACT) – When feeling lost or unmotivated
Deep Breathing – When feeling anxious, overwhelmed, or activated
Distress Tolerance Break – Use short-term skills to get through intense emotions without reacting
Box Breathing – During acute stress or panic
Radical Acceptance (DBT) – When fighting what can’t be changed
Mindful Eating or Drinking – When grounding is needed
Mindful Walking – When restless or stuck in rumination
