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