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
4. General plan adjustment
1. Updating the tracker:
2. Revision of techniques:
3. Increased locks:
5. Return to regular practices
Three-phase restart:
Weekly revision:
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
Bottom line:
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
| Step | Action |
|---|---|
| 1. Disable immediately | Close all gambling sites, uninstall applications |
| 2. STOP algorithm | Stop-Take a breath-Observe-Proceed (see STOP section) |
| 3. Physical discharge | 3-5 minutes of exercise or walking |
| 4. Support Contact | Call 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
| Measure | Details |
|---|---|
| Rotation of techniques | Introduce new practices once a month |
| Update Trigger List | Monthly Analysis - What's Added, What's Gone |
| Change of surroundings | Alternative routes and places for leisure |
| Major reward plan | For 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.
