Triggers to avoid
1. Emotional triggers
Stress and anxiety. With psychological stress, the brain is looking for a quick "release of dopamine."
Boredom and loneliness. The void in the schedule creates the temptation to fill the time with "sharp" experiences.
Guilt or shame. The desire to "forget" and remove unpleasant emotions.
How to avoid and neutralize:
2. Situational triggers
3. Social triggers
Discussion of bets and casinos with friends. It becomes the norm to "come back to the table."
Betting invitations, joint games. The pressure of the "company" is stronger than personal motivation.
Companies in bars/clubs with active betting screens. The atmosphere provokes to check "for luck."
How to limit the impact:
4. Cognitive traps
5. Technical protection measures
1. Blocker extensions:
2. Bank and payment systems settings:
3. Change of routes and situation:
6. Emergency Response Plan
1. Signal to a reliable person:
Stress and anxiety. With psychological stress, the brain is looking for a quick "release of dopamine."
Boredom and loneliness. The void in the schedule creates the temptation to fill the time with "sharp" experiences.
Guilt or shame. The desire to "forget" and remove unpleasant emotions.
How to avoid and neutralize:
- When stress appears - instant action according to the "STOP" plan: 5 deep breaths → call a friend → physical discharge.
- Fill the schedule of the day with small things: hobbies, training, walks.
- Keep a diary of emotions to notice anxiety building in the early stages.
2. Situational triggers
| Trigger | Why dangerous | Protection method |
|---|---|---|
| Casino Ads and Banners | Launch Automatic Site Check Reflex | Ad Blockers (uBlock Origin); Do Not Disturb in browser |
| News about big wins | Illusion of easy money | Exclude news feeds with such content; subscribe to neutral sources |
| Passage past betting points | Visual connection with excitement | Avoid routes; select alternate path or transport |
| Spending time on a computer without a goal | Easy transition to gaming sites | Plan clear tasks and time management (Pomodoro) |
3. Social triggers
Discussion of bets and casinos with friends. It becomes the norm to "come back to the table."
Betting invitations, joint games. The pressure of the "company" is stronger than personal motivation.
Companies in bars/clubs with active betting screens. The atmosphere provokes to check "for luck."
How to limit the impact:
- Agree in advance with friends on the topic of communication: "let's not touch the topic of betting."
- Offer alternatives: board games, quests, sports bar without a TV screen.
- Enter a "codeword" to instantly change the subject or end the meeting.
4. Cognitive traps
| Trap | Essence | How to Resist |
|---|---|---|
| "One last bet" | Illusion of control and "win back" | Remind yourself of losing statistics: 90 +% goes into minus |
| "I deserve an award" | Rationalization as a reward for work | Choose an intangible reward: walk, book |
| "Now everything is different" | Superoptimism after a long break | Keep tracking days without playing and watch progress chart |
5. Technical protection measures
1. Blocker extensions:
- BetBlocker, GamBlock, LeechBlock for browser.
- Mobicip or Qustodio on a smartphone.
2. Bank and payment systems settings:
- Submit a request to block transactions to gambling operators.
- Set limits on online payments or transfer funds to a card without the possibility of payments on the Internet.
3. Change of routes and situation:
- Remove links and bookmarks to gambling sites.
- Avoid places with active advertising or a visual reminder of the casino.
6. Emergency Response Plan
1. Signal to a reliable person:
- A code word or SMS message with a keyword. 2. Instant Activity Replacement:
- 5-minute walk outdoors.
- Simple physical charge: squats, push-ups. 3. Online Support Chat:
- Sign in to Gambling Help Online or Lifeline Chat for emergency advice. 4. Crisis diary entry:
- What provoked, what steps helped, what improvements to make to the plan.
7. Support and monitoring
Daily "checklists": Note which triggers met and how you dealt with them.
Weekly reviews: Analyze successful cases and add new strategies.
Mutual aid group or psychologist: regular reports and supervision of an outside specialist.
Avoiding emotional, situational, social and cognitive triggers, as well as using technical and behavioral defense mechanisms, you will create a reliable barrier between yourself and excitement. A clear emergency plan and monitoring system ensure that even with a sudden rush, you can hold on and prevent a breakdown.
