How to learn to control your emotions
1. Emotion recognition and accounting
1. Mood Diary:
2. Trigger identification:
2. Emergency self-regulation techniques
3. Daily practice of mindfulnes
1. Morning meditation (5-10 min):
2. Mindfulnes pauses:
4. Cognitive reassessment (CBT technique)
1. Identifying automatic thoughts:
2. Confidence analysis:
3. Replacing with balanced thought:
1. Physical activity:
2. Emotion Replacement Plan:
Prepare a list of healthy activities for each condition:
3. Support and reporting:
6. Integration into the overall failure plan
Morning ritual: mood diary + meditation + watching a letter to yourself with motivation.
Day check-in: mindfulnes pause and analysis of the level of emotions.
Evening report: recording in the tracker: trigger, technique, result, plan for tomorrow.
The combination of emotion accounting, emergency self-regulation techniques, daily meditative practice and cognitive reassessment creates a reliable foundation for controlling feelings. This will allow not to "close" in gambling under acute stress and maintain stability on the way to freedom from online casinos.
1. Mood Diary:
- Record in the morning and evening the current level of anxiety, irritation and craving (scale 0-10).
- Capture the events and thoughts that preceded the outburst of emotions.
2. Trigger identification:
- Determine which thoughts and situations most often cause strong feelings: stress at work, watching ads, conflicts.
2. Emergency self-regulation techniques
| Reception | How to perform |
|---|---|
| Breath 4-7-8 | Inhale 4 s, delay 7 s, exhale 8 s; repeat 5 times |
| Progressive relaxation | Strain and relax in turn muscle groups from foot to head |
| Stop algorithm | Stop → Take a deep breath → Observe a thought → Choose an action |
3. Daily practice of mindfulnes
1. Morning meditation (5-10 min):
- Sit still, watch your breathing, return to the feeling of the body with every distraction.
2. Mindfulnes pauses:
- During the day, make short stops (1-2 minutes) to scan the body and emotions, be aware of tense areas and breathe calmly.
4. Cognitive reassessment (CBT technique)
1. Identifying automatic thoughts:
- If you have a strong emotion, write down a phrase like "I urgently need to play" or "I am nothing if I lost again."
2. Confidence analysis:
- Ask yourself, "Do I have evidence? What does factology say?"
3. Replacing with balanced thought:
- 5. Long-term emotional resilience strategies
1. Physical activity:
- Regular cardio and strength training (3-4 times a week) reduce anxiety levels and improve mood.
2. Emotion Replacement Plan:
Prepare a list of healthy activities for each condition:
- Anxiety → 5 minute walk
- Anger → keeping a diary of anger
- Boredom → short creative session
3. Support and reporting:
- Discuss emotional breakdowns and successes with a responsibility partner or in a mutual assistance group, record the equipment and their effectiveness in the tracker.
6. Integration into the overall failure plan
Morning ritual: mood diary + meditation + watching a letter to yourself with motivation.
Day check-in: mindfulnes pause and analysis of the level of emotions.
Evening report: recording in the tracker: trigger, technique, result, plan for tomorrow.
The combination of emotion accounting, emergency self-regulation techniques, daily meditative practice and cognitive reassessment creates a reliable foundation for controlling feelings. This will allow not to "close" in gambling under acute stress and maintain stability on the way to freedom from online casinos.
