Preventive measures: how not to get involved again
1. Identification of vulnerable areas
Trigger lists. Write down the situations, emotions and thoughts that have led you to betting in the past.
Control of risk points. Define peak hours and days of traction (weekdays in the evening, weekend mornings) - strengthen protection during these periods.
Collateral plan. For each vulnerable zone, formulate a preventive response: "When stressed at work, I...," "In the free morning I...."
2. Technical barriers
1. Blocker extensions: BetBlocker, LeechBlock - blacklists of gambling sites.
2. Filters on device:
Trigger lists. Write down the situations, emotions and thoughts that have led you to betting in the past.
Control of risk points. Define peak hours and days of traction (weekdays in the evening, weekend mornings) - strengthen protection during these periods.
Collateral plan. For each vulnerable zone, formulate a preventive response: "When stressed at work, I...," "In the free morning I...."
2. Technical barriers
1. Blocker extensions: BetBlocker, LeechBlock - blacklists of gambling sites.
2. Filters on device:
- Mobile: Qustodio, Mobicip.
- Computer: Parental Controls in OS. 3. Financial "anti-freeze":
- Transfer the bulk of funds to a card without the possibility of online payments.
- Set the bank a limit of "non-gambling" - an automatic deviator of any bets.
3. Daily preventive rituals
| Ritual | Purpose |
|---|---|
| Morning mood (5 min) | Reading a letter to yourself, reminding goals |
| "Check-in" in the tracker | Fixing the level of traction and activity plan |
| Mindfulnes-pauses | Conscious breathing at the slightest discomfort |
| Evening analysis (5 min) | Record achievements, adjust tasks |
4. Substitution activities
"Anti-spark" cards. Prepare cards with quick substitutes (walking, calling a friend, drawing) - pulls to play → do the first thing that comes across.
Chains of habits. After morning coffee, immediately perform a breathing exercise and make an entry in the tracker.
Constant expansion of the list. Add new day-to-day activities.
5. Social responsibility
1. Reporting partner. The trustee receives a daily "check-in" about jerk-free days and traction levels.
2. Mutual aid groups. Regular participation in GA/SMART; borrowing new ideas of prevention.
3. Public commitment. A private group or private chat where you announce your goals and achievements.
6. Stress management strategies
Emergency "stop list." List of activities that categorically exclude excitement (cold shower, 10 min yoga, call 3 × to the emergency contact list).
Progressive muscle relaxation. Short 5-minute technique to relieve tension.
Keeping a stress-reaction-result diary. Analyze which methods work the fastest.
7. Long-term protective measures
1. Monthly audit of the plan. Assessing the effectiveness of preventive steps: what worked better, what needs to be strengthened.
2. Defense rotation. Change or add one new technique and digital barrier every six months.
3. Expanding social ties. Volunteering, hobby clubs and new hobbies that create a stable support network outside the gambling environment.
Preventive measures are a dynamic system for recognizing vulnerabilities, multilayered barriers (technical, behavioral and social) and regularly updating protection. The combination of these steps ensures that you don't just stay out of the game today, but build a sustainable defense for the long term.
