What to do if there is a breakdown
1. Non-secret response: stop further losses
1. Close everything: sites and applications.
2. Do "STOP" breathing: 5 deep breaths-exhales (4-7-8).
3. Switch to physical activity: 2-3 minutes of squats or a walk along the corridor.
The goal is to interrupt the vicious cycle "bet → lose → desire to recoup."
2. Fact-finding: Fair accounting for disruption
Clear records are needed not for self-flagellation, but to identify weaknesses and new protective barriers.
3. Analysis without charges
1. Parsing triggers.
Emotions: stress, boredom, guilt.
Situations: advertising, routes, companies.
2. Evaluation of protective measures.
Why didn't the emergency STOP algorithm work?
How can interlocks and supporting signals be strengthened?
3. Conclusions and adjustment of the plan.
Add a new technique (alternative activity) or replace an ineffective one.
Revise schedule and risk points.
4. Instant restoration of motivation
1. Remind yourself of the reason for the rejection.
Write down your main motivation (family, health, finances) on a piece of paper - keep it before your eyes.
2. Contact support.
Call a liability partner or sponsor in GA.
Online emergency chat (Gambling Help Online, Lifeline).
3. Short-term reward for returning to the course.
Small encouragement after a signal of support: a cup of tea or a 10-minute walk.
5. Return to tracker and control system
1. Recording a breakdown in the tracker.
Update the table: mark "Breakdown," causes and applied techniques.
2. Weekly audit.
Analyze how many breakdowns there were in a week, and what steps prevented them.
3. KPI adjustment.
Set a new goal: for a week without breakdowns, increase the frequency of "STOP" practices.
6. Psychological reset
The "no carrot-free stick" principle. Disruption is not a disaster, but a signal to improve the plan.
Self-compassion. "I took a step back, but there are still many steps ahead."
Keeping a lesson diary. Write down one main conclusion: "what exactly is important for me to change."
7. Long-term risk mitigation measures
1. Strengthening locks: technical methods, agreements with the bank.
2. Expanding the arsenal of techniques: add breathing, creative or social activities.
3. Increased support: Connect an additional reporting partner or visit a therapist.
Disruption is an expected part of the process of abandoning games, not a reason to abandon the goal. Timely response, objective analysis and updating of the protection system ensure that you quickly return to the path of stable abstinence and minimize the risks of repeated disruption.
1. Close everything: sites and applications.
2. Do "STOP" breathing: 5 deep breaths-exhales (4-7-8).
3. Switch to physical activity: 2-3 minutes of squats or a walk along the corridor.
The goal is to interrupt the vicious cycle "bet → lose → desire to recoup."
2. Fact-finding: Fair accounting for disruption
| Step | Description |
|---|---|
| Date and time | Exact moment when the breakdown occurred |
| Bet Amount | How Much Lost or Bet |
| Triggers | What exactly provoked ("stress," "advertising," "missing") |
| Emotional background | What feelings before and after a breakdown (anxiety, relief, shame) |
| Actions after | How you behaved (whether you continued to play, called a friend) |
Clear records are needed not for self-flagellation, but to identify weaknesses and new protective barriers.
3. Analysis without charges
1. Parsing triggers.
Emotions: stress, boredom, guilt.
Situations: advertising, routes, companies.
2. Evaluation of protective measures.
Why didn't the emergency STOP algorithm work?
How can interlocks and supporting signals be strengthened?
3. Conclusions and adjustment of the plan.
Add a new technique (alternative activity) or replace an ineffective one.
Revise schedule and risk points.
4. Instant restoration of motivation
1. Remind yourself of the reason for the rejection.
Write down your main motivation (family, health, finances) on a piece of paper - keep it before your eyes.
2. Contact support.
Call a liability partner or sponsor in GA.
Online emergency chat (Gambling Help Online, Lifeline).
3. Short-term reward for returning to the course.
Small encouragement after a signal of support: a cup of tea or a 10-minute walk.
5. Return to tracker and control system
1. Recording a breakdown in the tracker.
Update the table: mark "Breakdown," causes and applied techniques.
2. Weekly audit.
Analyze how many breakdowns there were in a week, and what steps prevented them.
3. KPI adjustment.
Set a new goal: for a week without breakdowns, increase the frequency of "STOP" practices.
6. Psychological reset
The "no carrot-free stick" principle. Disruption is not a disaster, but a signal to improve the plan.
Self-compassion. "I took a step back, but there are still many steps ahead."
Keeping a lesson diary. Write down one main conclusion: "what exactly is important for me to change."
7. Long-term risk mitigation measures
1. Strengthening locks: technical methods, agreements with the bank.
2. Expanding the arsenal of techniques: add breathing, creative or social activities.
3. Increased support: Connect an additional reporting partner or visit a therapist.
Disruption is an expected part of the process of abandoning games, not a reason to abandon the goal. Timely response, objective analysis and updating of the protection system ensure that you quickly return to the path of stable abstinence and minimize the risks of repeated disruption.
