Grounding Skills Bingo

Grounding Techniques Bingo is a free printable activity you can edit to help manage anxiety, stress, and strong emotions. The bingo card features popular grounding methods like the 5-4-3-2-1 technique, deep breathing, sensory awareness, and mindful focus to bring your attention to the present.

You can use it in therapy, in the classroom, or at home. Each square suggests a simple action toward emotional regulation and mindfulness in a way that is easy and engaging.

How to play Bingo

1. Download and print these random bingo cards and the calling sheet (PDF).
2. Cut the words list provided as calling sheet along the boundry lines and put them in a hat or bowl etc.
3. Distribute the cards among guests or participants.
4. Draw one card at a time from the hat or bowl and read out loud.
5. The participants / players need to search and mark the word on their bingo cards.
6. Draw out all words until someone fills in a row (vertically, horizontally or diagonally) and yells BINGO!

WORDS LIST: Deep Breathing, Sip Water Slowly, Roll Your Shoulders, Stretch Your Body, Describe Your Surroundings, Name 1 Thing You Taste, Press Feet into Floor, Picture a Safe Place, Splash Cold Water, Name 5 Things You See, Listen to Ambient Sounds, Feel Clothing on Skin, State Today’s Date, 5-4-3-2-1 Method, Ground Yourself in Chair, Feet on the Ground, Name 2 Things You Smell, Squeeze a Stress Ball, Box Breathing, Mindful Walking, Look for Shapes in Room, Hold an Ice Cube, Touch a Textured Object, Name 4 Things You Feel, Focus on Breathing, Name 3 Things You Hear, Clench and Release Muscles, Say Your Name Out Loud, Slow Counting, Notice Colors Around You