How to learn to control your emotions when giving up online casinos

1. Emotion recognition and accounting

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
Breathing 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 leg to head
Stop algorithm	Stop → Take a deep breath → Observe the thought → Choose the 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.