Prevention of relapse
1. Identifying personal triggers
1. Emotional triggers
Stress, anxiety, boredom, guilt.
Method: Keep a mood diary - note which events preceded the desire to play.
2. Situational triggers
Advertising, sites with excitement, casino-atmosphere noise.
Method: make a list of "risk seekers" and block them through browser filters, blocking applications and bank settings.
3. Social triggers
Friends discussing bets, joint trips to gambling platforms.
Method: Limit communication on the game's theme by entering the code word "stop" and suggesting alternative meeting plans.
2. Creating protective barriers
1. Technical interlocks
Install BetBlocker, GamBan, or other extensions.
Instruct the bank to automatically refuse transactions to casino sites.
2. Social contract
Sign a contract with a trustee: notify him if you want to play.
Identify sanctions for violation of the contract (temporary refusal of pleasant little things).
3. "Gust stop" plan
Five deep breaths → drinking water → calling a friend or emergency contact list.
Include a short substitute activity in the plan (walk, breathing exercise, 5-minute exercise).
3. Regular support and reporting
1. Check-ins in a group or with a mentor
Weekly reports to GA/SMART Recovery or a psychologist.
Short format: how many days without playing, traction levels, strategies applied.
2. Prevention diary
A daily recording of one phrase: "The main challenge of the day and how I dealt with it."
Weekly bottom line: what worked, which needs work.
3. Responsibility Partner
The trustee receives notifications about your successes and difficulties.
Joint "micro-awards" for non-jerky periods (joint hike, pleasant dinner).
4. Strengthening healthy habits
5. Strong Desire Action Plan
1. Urgent emergency chain
Immediately lock the device (do not disturb mode + application lock).
Take five breaths, turn on pleasant music or sounds of nature for 5-7 minutes.
Perform short physical activity (squats, push-ups) - switching physiology.
2. Support Contact
Immediate call or message to sponsor/friend.
Online chat of a round-the-clock service (Gambling Help Online, Lifeline, etc.).
3. Post-crisis recording
Fixing the situation: what provoked the desire, what steps were taken and their result.
Diary analysis to adjust the plan.
6. Long-term monitoring and adaptation
1. Monthly review of triggers and strategies
Review the diary, update the list of triggers and protective barriers.
Add new replacement activities and adjust the "gust stop" plan.
2. Semi-Annual Progress Assessment
Compare the indicators (number of days without playing, traction intensity) for six months.
If necessary, continue therapy or change the support format.
3. Integrating new goals
Build a personal "joy catalog" - a list of long-term projects (travel, courses, professional achievements).
Plan steps to these goals regularly to shift focus from excitement to development.
Systemic prevention of relapse is based on careful recognition of personal triggers, the creation of multi-level protective barriers, regular reporting and strengthening healthy habits. In case of emergency impulses, act according to a pre-worked plan, and long-term monitoring and adaptation of the strategy will ensure the sustainability of your new life without games.
1. Emotional triggers
Stress, anxiety, boredom, guilt.
Method: Keep a mood diary - note which events preceded the desire to play.
2. Situational triggers
Advertising, sites with excitement, casino-atmosphere noise.
Method: make a list of "risk seekers" and block them through browser filters, blocking applications and bank settings.
3. Social triggers
Friends discussing bets, joint trips to gambling platforms.
Method: Limit communication on the game's theme by entering the code word "stop" and suggesting alternative meeting plans.
2. Creating protective barriers
1. Technical interlocks
Install BetBlocker, GamBan, or other extensions.
Instruct the bank to automatically refuse transactions to casino sites.
2. Social contract
Sign a contract with a trustee: notify him if you want to play.
Identify sanctions for violation of the contract (temporary refusal of pleasant little things).
3. "Gust stop" plan
Five deep breaths → drinking water → calling a friend or emergency contact list.
Include a short substitute activity in the plan (walk, breathing exercise, 5-minute exercise).
3. Regular support and reporting
1. Check-ins in a group or with a mentor
Weekly reports to GA/SMART Recovery or a psychologist.
Short format: how many days without playing, traction levels, strategies applied.
2. Prevention diary
A daily recording of one phrase: "The main challenge of the day and how I dealt with it."
Weekly bottom line: what worked, which needs work.
3. Responsibility Partner
The trustee receives notifications about your successes and difficulties.
Joint "micro-awards" for non-jerky periods (joint hike, pleasant dinner).
4. Strengthening healthy habits
| Direction | Activity | Frequency |
|---|---|---|
| Physical activity | Cardio, yoga, strength training | 3-5 times a week |
| Mental unloading | Meditation, breathing practices | Daily 10 min |
| Creative activity | Drawing, music, writing | 2-3 times a week |
| Social engagement | Volunteering, hobby clubs | 1-2 times a week |
| Training and development | Online courses, reading professional books | Daily 20 minutes |
5. Strong Desire Action Plan
1. Urgent emergency chain
Immediately lock the device (do not disturb mode + application lock).
Take five breaths, turn on pleasant music or sounds of nature for 5-7 minutes.
Perform short physical activity (squats, push-ups) - switching physiology.
2. Support Contact
Immediate call or message to sponsor/friend.
Online chat of a round-the-clock service (Gambling Help Online, Lifeline, etc.).
3. Post-crisis recording
Fixing the situation: what provoked the desire, what steps were taken and their result.
Diary analysis to adjust the plan.
6. Long-term monitoring and adaptation
1. Monthly review of triggers and strategies
Review the diary, update the list of triggers and protective barriers.
Add new replacement activities and adjust the "gust stop" plan.
2. Semi-Annual Progress Assessment
Compare the indicators (number of days without playing, traction intensity) for six months.
If necessary, continue therapy or change the support format.
3. Integrating new goals
Build a personal "joy catalog" - a list of long-term projects (travel, courses, professional achievements).
Plan steps to these goals regularly to shift focus from excitement to development.
Systemic prevention of relapse is based on careful recognition of personal triggers, the creation of multi-level protective barriers, regular reporting and strengthening healthy habits. In case of emergency impulses, act according to a pre-worked plan, and long-term monitoring and adaptation of the strategy will ensure the sustainability of your new life without games.
