Self-help recommendations before contacting the hotline

1. Instant stabilization of emotions

1. Breathing exercise "4-7-8"

Inhale through nose for 4 seconds, breath hold for 7, slow exhale through mouth for 8; repeat 4 times.

2. Technique 5-4-3-2-1

Name 5 things that you see, 4 sounds, 3 tactile sensations, 2 smells, 1 taste - switches attention.

2. Financial security organization

1. Split cards

Transfer part of the family's funds to a separate card and remove it from the player.

2. Blocking with MCC codes

Call your bank and prohibit transactions on codes 7932 (excitement) and 7995 (bookmakers).

3. Setting basic limits

In the casino's personal account, set the minimum daily deposit limits (for example, 10 AUD).

3. Fast "technical barrier"

1. Gamban or BetBlocker

Install and activate on all devices in 5-10 minutes using a password available only to you.

2. Hosts file or OpenDNS

Add casino domain lists to the hosts file or configure filtering through free OpenDNS.

4. Self-diagnosis and diary

1. PGSI Brief Test

Complete the online version in 2-3 minutes to understand the current level of risk.

2. Diary of emotions and expenses

Each time after the thought "I want to play" write down the time, situation and the amount that you are ready to spend.

3. Daily Review

At the end of the day, note the facts: managed to resist or not, which provoked a desire.

5. "Controller" support

1. Appoint a "controller"

A friend or relative who will agree to check your diary and remind you of pauses.

2. Two minute rule

Before each visit to the application, take a break for 2 minutes: call the "controller" or write to him.

3. Collaborative planning

Discuss in advance the limits and alarms, according to which the "controller" will remind you of a call to the hotline.

6. Preparation for handling

1. Gather key data

Dates and amounts of the last three deposits, approximate weekly expenses, emotional symptoms.

2. Choose a convenient channel

Phone (1800 858 858), chat on gamblinghelponline. org. au или SMS Lifeline («HELLO»→0477 13 11 14).

3. First call plan

At the beginning of the conversation, immediately voice the goal: "I want to get a short plan for stabilization and setting limits."

These measures will not replace professional assistance, but will buy time, reduce the severity of the crisis and prepare for an effective dialogue with a hotline specialist.