Excitement is not the way to deal with stress: why rates make the problem worse

1. Why stress drives excitement

Dopamine neurochemistry. Stress reduces the level of "happiness hormones" (serotonin, dopamine), and gambling guarantees a powerful release of dopamine with each round - short-term relief.

Escapism. Immersion in the game world allows you to temporarily forget about problems: focusing on the screen is easier than dealing with emotions.

Automatic circuits. In the habit of playing in response to anxiety, the brain launches a conditioned reflex: stress → "bet" → "relief."

2. Why excitement exacerbates stress

1. Unpredictability of outcome. Obsessing over randomness breeds new anxieties - "will I win today?" instead of solving real problems.

2. Financial losses. Debts and unresolved obligations burden the psyche even more, creating a vicious circle: stress → bet → loss → stress.

3. Social implications. Conflicts with loved ones, loss of trust, guilt and shame increase emotional tension.

3. Effective alternatives to gambling to reduce stress

Method	Description and recommendations
Physical activity	Cardio (running, cycling) 30-45 minutes 3-4 times a week
Breathing techniques and mindfulnes	Breathing 4-7-8, 10-minute meditation daily
Progressive muscle relaxation	10-12 muscle groups: strain-relax, 1 time in the morning and evening
Art and music therapy	Drawing, sculpting or playing the instrument for 20 minutes a day
Social support	Talking with a friend, participating in a mutual assistance group
Cognitive reassessment (CBT)	Recording automatic thoughts and their rational replacement

4. Step-by-step stress management plan with no bets

1. Early diagnosis:

Every day in the early morning, record the stress level (0-10) and possible triggers (work, family, finances).

2. Emergency "dosage":

When raising stress> 6, use the breathing technique 4-7-8, then 5-minute physical discharge (squats, push-ups).

3. "Anti-stress" ritual:

After work, allocate 30 minutes for the selected activity (sports, creativity, meditation).

4. Weekly Review:

Analyze the diary stress reaction: what worked and what needed adjustment.

5. Long-term prevention:

Schedule a variety of hobbies and social gatherings so that regular practice replaces excitement.

5. Support and Resources

Anti-stress reporting partner: a friend or colleague who receives short daily reports on the methods used and their effectiveness.

Professional help: Psychologist or CBT therapist to work with chronic stress.

Mutual assistance groups: SMART Recovery, GA, online emergency support chats (Gambling Help Online).

By abandoning attempts to "drown out" stress through excitement, you can move on to systemic and proven methods of self-regulation. Physical activity, breathing practices, creative activities and social support will create a reliable foundation of emotional balance without the risk of playing.