Dependency exit algorithm: where to start
Introduction
Getting out of game addiction is a system process that requires sequential steps. Without a clear plan, it's easy to revert to old behaviors. From acknowledging a problem and blocking access to finding support and building a healthy lifestyle, this algorithm can help you get started.
Step 1. Problem recognition and self-diagnosis
1. Rate dependency
Pass the PGSI (Problem Gambling Severity Index) test: 3 + points - alarm signal.
2. Write down the facts
How much time you spend on bets, what amounts you lose, what emotions you experience.
3. Digital diary
Record every attempt to enter the site to understand patterns and triggers.
Step 2. Technical barriers
1. Self-exclusion (BetStop)
Log in to betstop. gov. au for 6-12 months or for life.
2. Gambling blockers
Install Gamban or BetBlocker on all devices.
3. DNS filters and extensions
Configure OpenDNS FamilyShield through the router; in the browser, connect BlockSite or StayFocusd.
Step 3. Psychological adjustment
1. Motivation formulation
Write down three reasons why you want to stop playing (family, health, finances).
2. "Self-messages" to yourself
"I control my choice," "I value my time and energy."
3. Brief practices of self-regulation
Breathing exercises 4-7-8, mindfulnes sessions 5-10 minutes if you want to play.
Step 4. Seeking professional help
1. Hotlines and chats
Call 1800 858 858 (Gambler's Help), chat gamblinghelponline. org. au around the clock.
2. Counseling counseling
Obtain a Mental Health Care Plan referral from GP for Medicare sessions.
3. Support groups
Find Gamblers Anonymous meetings at gaaustralia. org. au or regional Peer-support through Gambler's Help.
Step 5. Develop personal action plan
1. Budget and Finance
Allocate a fixed amount "for leisure"; Close joint accounts and limit credit cards.
2. Schedule of alternatives
Plan 3-5 classes a week: sports, hobbies, volunteering.
3. Objectives and control
Set micro tasks ("do not go to the site" for the first 7 days), record successes in the diary.
Step 6. Developing new habits
1. Daily routine
Start the day with a 10-minute charge or meditation.
2. Social activities
Attend hobby clubs, events with friends without the risk of "disruption."
3. Learning and self-development
Master online courses (financial literacy, stress management) to fill the mind with useful.
Step 7. Progress monitoring and support
1. Regular "check-ins"
Analyze the diary weekly: Celebrate days without trying to play and emotional changes.
2. Peer-buddy
Assign a friend or mentor from the support team for weekly reports.
3. Plan adjustment
If you find it difficult, make changes: increase the number of alternative activities or add financial barriers.
Conclusion
This algorithm is your road map from the first sign of addiction to stable control over play and life. Clear steps, reliable barriers and the support of professionals and loved ones will help you break the circle of unhealthy habits and build a new, free from gambling risks, development march.
Getting out of game addiction is a system process that requires sequential steps. Without a clear plan, it's easy to revert to old behaviors. From acknowledging a problem and blocking access to finding support and building a healthy lifestyle, this algorithm can help you get started.
Step 1. Problem recognition and self-diagnosis
1. Rate dependency
Pass the PGSI (Problem Gambling Severity Index) test: 3 + points - alarm signal.
2. Write down the facts
How much time you spend on bets, what amounts you lose, what emotions you experience.
3. Digital diary
Record every attempt to enter the site to understand patterns and triggers.
Step 2. Technical barriers
1. Self-exclusion (BetStop)
Log in to betstop. gov. au for 6-12 months or for life.
2. Gambling blockers
Install Gamban or BetBlocker on all devices.
3. DNS filters and extensions
Configure OpenDNS FamilyShield through the router; in the browser, connect BlockSite or StayFocusd.
Step 3. Psychological adjustment
1. Motivation formulation
Write down three reasons why you want to stop playing (family, health, finances).
2. "Self-messages" to yourself
"I control my choice," "I value my time and energy."
3. Brief practices of self-regulation
Breathing exercises 4-7-8, mindfulnes sessions 5-10 minutes if you want to play.
Step 4. Seeking professional help
1. Hotlines and chats
Call 1800 858 858 (Gambler's Help), chat gamblinghelponline. org. au around the clock.
2. Counseling counseling
Obtain a Mental Health Care Plan referral from GP for Medicare sessions.
3. Support groups
Find Gamblers Anonymous meetings at gaaustralia. org. au or regional Peer-support through Gambler's Help.
Step 5. Develop personal action plan
1. Budget and Finance
Allocate a fixed amount "for leisure"; Close joint accounts and limit credit cards.
2. Schedule of alternatives
Plan 3-5 classes a week: sports, hobbies, volunteering.
3. Objectives and control
Set micro tasks ("do not go to the site" for the first 7 days), record successes in the diary.
Step 6. Developing new habits
1. Daily routine
Start the day with a 10-minute charge or meditation.
2. Social activities
Attend hobby clubs, events with friends without the risk of "disruption."
3. Learning and self-development
Master online courses (financial literacy, stress management) to fill the mind with useful.
Step 7. Progress monitoring and support
1. Regular "check-ins"
Analyze the diary weekly: Celebrate days without trying to play and emotional changes.
2. Peer-buddy
Assign a friend or mentor from the support team for weekly reports.
3. Plan adjustment
If you find it difficult, make changes: increase the number of alternative activities or add financial barriers.
Conclusion
This algorithm is your road map from the first sign of addiction to stable control over play and life. Clear steps, reliable barriers and the support of professionals and loved ones will help you break the circle of unhealthy habits and build a new, free from gambling risks, development march.
