How not to break down after abandoning the game
1. Understanding the breakdown mechanism
Automatic triggers. Emotions (stress, boredom), situations (sitter in a bar with a TV betting tape), sotsialnyye誘itelnyye factors.
Biochemical background. In case of failure, the dopamine system experiences "hunger" - it is looking for a quick source of reward.
Cognitive vulnerability. Breaking the usual patterns of thinking: "one bet will not hurt" or "I deserve (a) rest."
2. Continuous readiness: daily practices
3. Emergency algorithm "STOP"
1. S - Stop
Stop the current action: remove the device, close all sites.
2. T - Take a breath
Deep inhale/exhale 4-7-8 or five breath-hold-exhale cycles.
3. O - Observe
Define emotion and thought ("I'm afraid to be left without money," "I want sharpness").
4. P - Proceed mindfully
Choose one of the previously prepared actions:
4. Support and reporting system
1. Responsibility Partner
The trustee receives "emergency signals" (call, SMS, code word) and helps to switch.
2. Mutual Aid Group
Weekly reports in GA, SMART Recovery or closed chat: "days without playing," "level of traction" and "used techniques."
3. Public promise
Recording a video message or a post in a closed group: "I refuse games until\[ date]" - a psychological contract.
5. Preventing cognitive traps
6. Long-term defensive strategies
1. Diversity of sources of pleasure
Social (friends, volunteering), creative (drawing, music), cognitive (courses) and physical (sports).
2. Regular revision of the plan
Monthly "audit" of triggers and spectacular techniques: what was added, what was outdated.
3. Expanding individual arsenal
Constant introduction of new methods of self-regulation: breathing, progressive relaxation, brief yoga at the table.
7. Monitoring progress
Graph or table in a convenient application or on paper for clarity.
Analysis of "failures" without wines: find out the reason - introduce a new protection.
Conclusion
Retention after abandoning the game - constant work on recognizing your triggers, daily readiness, clear emergency algorithms and a solid support system. Balance short STOP techniques and long-term strategies for forming new habits, and you will reduce the risk of disruption to zero.
Automatic triggers. Emotions (stress, boredom), situations (sitter in a bar with a TV betting tape), sotsialnyye誘itelnyye factors.
Biochemical background. In case of failure, the dopamine system experiences "hunger" - it is looking for a quick source of reward.
Cognitive vulnerability. Breaking the usual patterns of thinking: "one bet will not hurt" or "I deserve (a) rest."
2. Continuous readiness: daily practices
| Practice | Description and Purpose |
|---|---|
| Morning tuning (5 minutes) | Reading your motivators and a plan for the day: why it is important not to play. |
| Trigger reaction diary | Daily record: what provoked the desire, what technique helped. |
| Mindfulnes pauses | 3-5 minute meditation with focus on the body at the first sign of stress. |
| Activity-antidote | Mini-complex (squats, stretching, short walk) with a strong impulse. |
| Evening report | A brief assessment of the day on four points: "triggers, actions, result, lesson." |
3. Emergency algorithm "STOP"
1. S - Stop
Stop the current action: remove the device, close all sites.
2. T - Take a breath
Deep inhale/exhale 4-7-8 or five breath-hold-exhale cycles.
3. O - Observe
Define emotion and thought ("I'm afraid to be left without money," "I want sharpness").
4. P - Proceed mindfully
Choose one of the previously prepared actions:
- Call sponsor/friend
- 5-minute physical activity;
- water procedure (cold shower, just rub yourself with water).
4. Support and reporting system
1. Responsibility Partner
The trustee receives "emergency signals" (call, SMS, code word) and helps to switch.
2. Mutual Aid Group
Weekly reports in GA, SMART Recovery or closed chat: "days without playing," "level of traction" and "used techniques."
3. Public promise
Recording a video message or a post in a closed group: "I refuse games until\[ date]" - a psychological contract.
5. Preventing cognitive traps
| Trap | How to avoid |
|---|---|
| "One bet is not scary" | Remind yourself of losing statistics and long-term damage. |
| "Take a break from stress" | Introduce an alternative: reading, music, hobbies. |
| "I have a crisis" | Apply the emergency algorithm "STOP." |
| "I deserve an award" | Review the category of "awards": no monetary incentives. |
6. Long-term defensive strategies
1. Diversity of sources of pleasure
Social (friends, volunteering), creative (drawing, music), cognitive (courses) and physical (sports).
2. Regular revision of the plan
Monthly "audit" of triggers and spectacular techniques: what was added, what was outdated.
3. Expanding individual arsenal
Constant introduction of new methods of self-regulation: breathing, progressive relaxation, brief yoga at the table.
7. Monitoring progress
| Period | Key Indicator | Goal |
|---|---|---|
| 1 week | Number of "STOP" applied | ≥5 times |
| 1 month | Days without playing | ≥28 of 30 |
| 3 months | Average thrust (0-10) | ≤3 |
| 6 months | Stability (no breakdowns) | 0 breakdowns |
Graph or table in a convenient application or on paper for clarity.
Analysis of "failures" without wines: find out the reason - introduce a new protection.
Conclusion
Retention after abandoning the game - constant work on recognizing your triggers, daily readiness, clear emergency algorithms and a solid support system. Balance short STOP techniques and long-term strategies for forming new habits, and you will reduce the risk of disruption to zero.
