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
1. Tracker maintenance:
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
1. Tracker maintenance:
- Table or Appendix: Date - Situation - Method - Result (Success/No). 2. "Dips" analysis:
- Identify triggers (time, place, emotional state).
- Adjust the list of replacement actions. 3. Rewards for success:
- 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).
- Light cold shower (1-2 min).
- "Breath of Ice": Put an ice cube on your wrist.
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.
3. Routine emergency technicians:
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.
