How to distract from obsessive thoughts about the game

Causes of obsessive thoughts and the principle of overcoming them

The mechanism of "anchoring": gambling thoughts are supported by stress and incomplete actions, creating a vicious circle "anxiety → the thought of playing → an attempt to calm down."

Cognitive defusion: distance from thoughts (thoughts are not facts). Instead of "I want to play" repeat, "I notice that I get the urge to play."

Distraction Strategy Framework

1. Instant focus shift

2. Substitution activities

3. Long-term habits

4. Monitoring progress

1. Instant focus shift

A. Five-second rule

How to perform: when you think "I want to play," count to yourself from 5 to 1 and at this moment start a new action.

Explanation: the score distracts the cohort of consciousness and breaks the automatic scenario.

B. Touch Reset

Tactile effect: squeeze your palms, rub your brushes;

Aromatherapy: inhale the smell of citrus oil or mint;

Sound pause: turn on a short audio fragment (20-30 s) with natural sounds or your favorite music.

2. Substitution activities

A. Physical discharge

Exercise "10 squats" or "15 push-ups from the wall": it will take 1-2 minutes, relieve stress.

Brisk walking: go outside, walk 5-10 minutes.

B. Cognitive load

Mathematical problems: solve one example (for example, 27 × 4) by switching the thought resource.

Puzzle or puzzle on the phone: 3-5 minutes of intense concentration.

C. Creative detente

Sketch or letter: Sketch a mini drawing or 3 sentences of history in 5 minutes.

Musical pause: Sing a short melody or play an instrument.

3. Long-term habits

A. Anti-excitement plan

Make a list of safe actions (walk, phone call to a friend, cup of tea, stretching).

Keep the list visible (on your desktop or in your phone notes).

B. Daily "lockdown"

Morning ritual: 5 minutes of purposeful concentration on the upcoming day without the thought of playing.

Evening report: record in your diary the number of distractions, their type and how successful they were.

C. Attention-switching meditation

"Body scan" practice: 10 minutes of progressive relaxation from crown to toe.

Meditation on sound: focus on one repetitive sound (e.g. metronome) 5-7 min.

4. Progress monitoring and adjustment

• Table or Appendix: Date - Situation - Method - Result (Success/No).

• Identify triggers (time, place, emotional state).
• Adjust the list of replacement actions.

• Small rewards for each day without intrusive thoughts (for example, an additional episode of your favorite series).
• Large - in a week or a month (going to the cinema, a book, a gift to yourself).

Emergency plan in case of severe exacerbation

1. Call wall: agree in advance with friends/family that in case of acute craving you call them right away.

2. Automatic locks: Install apps that restrict access to casino sites for 24-48 hours.

• Light cold shower (1-2 min).
• "Breath of Ice": Put an ice cube on your wrist.

Result

A systematic approach - instant switches, replacement activities, habit formation and progress control - provides a real tool for reducing the number of intrusive thoughts and their strength. Regularly update your "anti-excitement" plan and track the result to develop a sustainable freedom from the game.