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How to get back on the path of rejection

1. Recognition and acceptance of disruption

Honesty with yourself. Acknowledge the self-incriminating breakdown: "Yes, I bet again, and now it's important to go back to the plan."

Rejection of perfectionism. One breakdown does not nullify all achievements - it is a signal, not a sentence.

2. Quick root cause analysis

1. Data collection: In the tracker, mark the date, time, bet amount and circumstances.

2. Identifying triggers: emotions (stress, boredom), situations (advertising), cognitive traps.

3. Analysis of protective barriers: what technique did not work and why (blocker, breath, call).

3. Emergency recovery measures

StepAction
1. Immediate shutdownClose all gambling sites, uninstall apps
2. "STOP" algorithmStop-Take a breath-Observe-Proceed (see STOP section)
3. Physical discharge3-5 minutes of exercise or walking
4. Support contactCall responsibility partner or sponsor

4. General plan adjustment

1. Updating the tracker:
  • Update the breakdown table, identify patterns.
  • Add new fields if necessary (for example, "financial loss").
2. Revision of techniques:
  • Replace ineffective techniques - enter alternative ones: creative, social, relaxation.
3. Increased locks:
  • Add new site lists to the blocker extensions.
  • Add a filter bank to the transactions.

5. Return to regular practices

Three-phase restart:

1. Morning: 5-minute setting - motivation, plan of the day.

2. Day: recording in the tracker in the morning and evening, mindfulnes pauses.

3. Evening: analysis of the day and short report.

Weekly revision:
  • Compare the latest data with previous weeks.
  • Adjust the schedule of activities and "check-ins."

6. Support system recovery

1. Reporting partner: renew or add a trustee for regular check-ins.

2. Mutual Aid Group: Return to GA/SMART Recovery meetings, share disruption lessons.

3. Psychotherapist or case manager: Schedule an emergency consultation if needed.

7. Long-term prevention

MeasureDetails
Rotation of techniquesIntroduce new practices once a month
Update Trigger ListMonthly analysis - what was added, what was gone
Changing surroundingsAlternative routes and leisure facilities
'Major award'planFor 1-3 months without breakdowns - trip or course
Bottom line:
  • A quick return to the path of failure requires a clear recognition of the failure, a structured analysis of the causes, an emergency stabilization algorithm, adjusting the plan and strengthening the support system. Regularly restarting practices and long-term monitoring will prevent new breakdowns and return you to stable abstinence.
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