How to stop thinking about casinos
Introduction
Obsessive thoughts about rates make it difficult to focus on work, study and personal life. To stop thinking about casinos, you need not only to restrict access, but also to change the internal patterns of thinking. Below are step-by-step techniques and techniques that will get rid of intrusive images and desires.
1. Recognition and analysis of thoughts
1. Capturing thought repetitions
Keep a "mental diary": every time there is a desire to open a casino, write down the time, situation and content of the thought.
2. Categorizing thoughts
Divide the entries into groups: "Hope to win," "Stress/boredom," "Illusion of control."
3. Conscious reflection
Ask yourself: "Does this thought help me or harm me?" Try to see that it only creates discomfort and a desire to play.
2. Cognitive Behavioral Therapy (CBT) Techniques
1. Recapitulating beliefs
Identify beliefs: "Issykru will win," "I need this to relax."
Replace them: "Casino is a business with home advantage," "There are healthy ways to relieve stress."
2. Experimenting with thoughts
Try to "prove" rationally why the thought does not correspond to the facts: calculate the percentage of winnings vs. losses.
3. Request alternative explanations
If you want to play out of boredom, offer yourself an alternative: a walk, a hobby, a conversation with a friend.
3. Mindfulness and meditation practices
1. Stop-thought technique
When the thought of a casino arises, say "STOP" loudly (in your mind) and switch to breathing.
2. Unassessed follow-up
Sit comfortably, close your eyes for 5 minutes and just watch your thoughts without getting involved in them.
3. "Anchors" and "mantras"
Choose a short phrase ("I'm free of bets") and repeat with every burst of desire.
4. Substitution and distraction
1. Create a list of alternatives
List 10 things to do: sports, music, reading, calling a friend, walking, cooking, drawing, cleaning, learning a language, puzzles.
2. 5 minute rule
When the thought of a casino appears, you immediately take the case from the list and do it for at least 5 minutes. Most often, desire goes away.
3. Physical activity
Short exercises, push-ups or jogging reduce stress levels and "burn" nervous excitement.
5. Managing triggers in the environment
1. Removing visual signs
Remove all links to the casino from the browser bookmarks, change the desktop background and blockers.
2. Ad blocking
Install an extension of type uBlock Origin and configure filters by keywords: "casino," "bet," "slot."
3. Reformatting routines
If you are used to "looking" in the casino after work, change the route home or immediately sit down for another occupation.
6. Group and professional support
1. Mutual aid groups
Participate in Gamblers Anonymous: Sharing experiences reduces feelings of isolation.
2. Counseling counseling
A CBT specialist will help to deeper identify and work out automatic mental patterns.
3. Family discussion
Tell your family about your difficulties and ask them to remind you of your goals when obsessive thoughts arise.
7. Monitoring progress
1. Monosessions of reflection
Return to the mental diary weekly: note how the frequency and power of intrusive thoughts decreases.
2. Celebrate victories
Every day without a "thought visit" to the casino is a small reward: tea, a walk, a film.
3. Adjust strategy
If one technique doesn't work, add another: a combination of CBT, meditation and distraction is more effective.
Conclusion
You can get rid of the thought of casinos if you learn to recognize and recycle your cognitive patterns: honest analysis, CBT techniques, awareness, distraction, changing surroundings and support. A systematic approach and regular practice will turn the desire to play into an echo of the past and free you for a real, eventful life.
Obsessive thoughts about rates make it difficult to focus on work, study and personal life. To stop thinking about casinos, you need not only to restrict access, but also to change the internal patterns of thinking. Below are step-by-step techniques and techniques that will get rid of intrusive images and desires.
1. Recognition and analysis of thoughts
1. Capturing thought repetitions
Keep a "mental diary": every time there is a desire to open a casino, write down the time, situation and content of the thought.
2. Categorizing thoughts
Divide the entries into groups: "Hope to win," "Stress/boredom," "Illusion of control."
3. Conscious reflection
Ask yourself: "Does this thought help me or harm me?" Try to see that it only creates discomfort and a desire to play.
2. Cognitive Behavioral Therapy (CBT) Techniques
1. Recapitulating beliefs
Identify beliefs: "Issykru will win," "I need this to relax."
Replace them: "Casino is a business with home advantage," "There are healthy ways to relieve stress."
2. Experimenting with thoughts
Try to "prove" rationally why the thought does not correspond to the facts: calculate the percentage of winnings vs. losses.
3. Request alternative explanations
If you want to play out of boredom, offer yourself an alternative: a walk, a hobby, a conversation with a friend.
3. Mindfulness and meditation practices
1. Stop-thought technique
When the thought of a casino arises, say "STOP" loudly (in your mind) and switch to breathing.
2. Unassessed follow-up
Sit comfortably, close your eyes for 5 minutes and just watch your thoughts without getting involved in them.
3. "Anchors" and "mantras"
Choose a short phrase ("I'm free of bets") and repeat with every burst of desire.
4. Substitution and distraction
1. Create a list of alternatives
List 10 things to do: sports, music, reading, calling a friend, walking, cooking, drawing, cleaning, learning a language, puzzles.
2. 5 minute rule
When the thought of a casino appears, you immediately take the case from the list and do it for at least 5 minutes. Most often, desire goes away.
3. Physical activity
Short exercises, push-ups or jogging reduce stress levels and "burn" nervous excitement.
5. Managing triggers in the environment
1. Removing visual signs
Remove all links to the casino from the browser bookmarks, change the desktop background and blockers.
2. Ad blocking
Install an extension of type uBlock Origin and configure filters by keywords: "casino," "bet," "slot."
3. Reformatting routines
If you are used to "looking" in the casino after work, change the route home or immediately sit down for another occupation.
6. Group and professional support
1. Mutual aid groups
Participate in Gamblers Anonymous: Sharing experiences reduces feelings of isolation.
2. Counseling counseling
A CBT specialist will help to deeper identify and work out automatic mental patterns.
3. Family discussion
Tell your family about your difficulties and ask them to remind you of your goals when obsessive thoughts arise.
7. Monitoring progress
1. Monosessions of reflection
Return to the mental diary weekly: note how the frequency and power of intrusive thoughts decreases.
2. Celebrate victories
Every day without a "thought visit" to the casino is a small reward: tea, a walk, a film.
3. Adjust strategy
If one technique doesn't work, add another: a combination of CBT, meditation and distraction is more effective.
Conclusion
You can get rid of the thought of casinos if you learn to recognize and recycle your cognitive patterns: honest analysis, CBT techniques, awareness, distraction, changing surroundings and support. A systematic approach and regular practice will turn the desire to play into an echo of the past and free you for a real, eventful life.
