Managing emotions and triggers
Introduction
Game addiction is fueled not only by external stimuli, but also by internal states: anxiety, boredom, the desire to "catch up." Emotion management and trigger neutralization are key elements of long-term control. Below is a clear set of techniques that can be applied immediately after detecting "dangerous" thoughts and feelings.
1. Identification and monitoring of triggers
1. Mood and Trigger Log
Keep daily notes: the time, the situation, the feeling that has arisen (boredom, anxiety, irritation), the subsequent impulse to play.
Determine the patterns: what most often triggers the desire for bets (work, news, social networks, disputes with loved ones).
2. Trigger classification
Emotional: stress, depression, fear of missing out.
Situational: watching sports broadcasts, advertising notifications, street with a casino.
Physiological: fatigue, hunger, irritation due to lack of sleep.
3. Prioritizing
Check the three most common triggers and work with them first.
2. Cognitive Behavioral Techniques (CBT)
1. Reformulating thoughts
With automatic thoughts "Another bet will bring everything back," stop and say an alternative: "Each bet exacerbates the loss, not corrects the situation."
2. Distortion recognition
Identify "black and white thinking" and "the illusion of control": replace with "there are gray zones in the world" and "randomness cannot be controlled."
3. Behavioral experimentation
Test an alternative: record a new reaction (walk, call) and analyze the result.
3. Mindfulnes and breathing practices
1. Technique "5-4-3-2-1"
Focus on the 5 things you see, 4 you hear, 3 you feel with your body, 2 you smell, 1 you taste. Switches attention from the pulse to the current moment.
2. Breathing 4-7-8
Inhale 4 s, delay 7 s, exhale 8 s; repeat 4-6 times to relieve tension and reduce emotional "plant."
3. Short meditations
Every day, for 5-10 minutes, practice scanning the body or observing thoughts without assessment - a habit is developed not to "sit down" on an emotional trigger.
4. Social support and reporting
1. Buddy-systems
Appoint a "partner" from the support group or a loved one: if you really want to play, give him a signal ("code word"), ask for a call or a joint walk.
2. Weekly reports
Make a short report on the number of triggers, successfully applied techniques and remaining difficulties.
3. Group meetings
Attend Gamblers Anonymous or peer-support sessions: share not only victories, but also breakdowns, getting additional strategies.
5. Preventive steps plan
1. Creating pauses
With any impulse, take a break: access to the balcony, a glass of water, 3 deep breaths.
2. Alternative Action Map
Make a list of 5-7 alternative actions in advance (listen to the track, do exercises, call a friend) and keep it in front of your eyes.
3. The "if... then..." format
Write: "If I felt the desire to play after watching the ad, then I... (doing breathing exercise). " Such an "if-then" plan helps automate control.
6. Long-term sustainability
1. Regular self-diagnostics
Once every 1-2 weeks, review the trigger log and adjust the techniques.
2. Strengthening resources
Go in for sports, creativity, volunteering - form a positive reserve of emotions in order to look less for "dopamine" descents.
3. Professional assistance
If it is difficult to cope on your own, sign up for a Better Access psychologist or contact your local Gambler's Help for a series of consultations.
Conclusion
Emotion and trigger management is an ongoing process, from daily mini-practices to systems analysis and social support. Apply cognitive behavioral techniques, mindfulnes exercises and clear behavioral plans so that any desire to play is met with rejection and a transition to alternative, safe strategies. This is a reliable path to stable control over the gambling impulse.
Game addiction is fueled not only by external stimuli, but also by internal states: anxiety, boredom, the desire to "catch up." Emotion management and trigger neutralization are key elements of long-term control. Below is a clear set of techniques that can be applied immediately after detecting "dangerous" thoughts and feelings.
1. Identification and monitoring of triggers
1. Mood and Trigger Log
Keep daily notes: the time, the situation, the feeling that has arisen (boredom, anxiety, irritation), the subsequent impulse to play.
Determine the patterns: what most often triggers the desire for bets (work, news, social networks, disputes with loved ones).
2. Trigger classification
Emotional: stress, depression, fear of missing out.
Situational: watching sports broadcasts, advertising notifications, street with a casino.
Physiological: fatigue, hunger, irritation due to lack of sleep.
3. Prioritizing
Check the three most common triggers and work with them first.
2. Cognitive Behavioral Techniques (CBT)
1. Reformulating thoughts
With automatic thoughts "Another bet will bring everything back," stop and say an alternative: "Each bet exacerbates the loss, not corrects the situation."
2. Distortion recognition
Identify "black and white thinking" and "the illusion of control": replace with "there are gray zones in the world" and "randomness cannot be controlled."
3. Behavioral experimentation
Test an alternative: record a new reaction (walk, call) and analyze the result.
3. Mindfulnes and breathing practices
1. Technique "5-4-3-2-1"
Focus on the 5 things you see, 4 you hear, 3 you feel with your body, 2 you smell, 1 you taste. Switches attention from the pulse to the current moment.
2. Breathing 4-7-8
Inhale 4 s, delay 7 s, exhale 8 s; repeat 4-6 times to relieve tension and reduce emotional "plant."
3. Short meditations
Every day, for 5-10 minutes, practice scanning the body or observing thoughts without assessment - a habit is developed not to "sit down" on an emotional trigger.
4. Social support and reporting
1. Buddy-systems
Appoint a "partner" from the support group or a loved one: if you really want to play, give him a signal ("code word"), ask for a call or a joint walk.
2. Weekly reports
Make a short report on the number of triggers, successfully applied techniques and remaining difficulties.
3. Group meetings
Attend Gamblers Anonymous or peer-support sessions: share not only victories, but also breakdowns, getting additional strategies.
5. Preventive steps plan
1. Creating pauses
With any impulse, take a break: access to the balcony, a glass of water, 3 deep breaths.
2. Alternative Action Map
Make a list of 5-7 alternative actions in advance (listen to the track, do exercises, call a friend) and keep it in front of your eyes.
3. The "if... then..." format
Write: "If I felt the desire to play after watching the ad, then I... (doing breathing exercise). " Such an "if-then" plan helps automate control.
6. Long-term sustainability
1. Regular self-diagnostics
Once every 1-2 weeks, review the trigger log and adjust the techniques.
2. Strengthening resources
Go in for sports, creativity, volunteering - form a positive reserve of emotions in order to look less for "dopamine" descents.
3. Professional assistance
If it is difficult to cope on your own, sign up for a Better Access psychologist or contact your local Gambler's Help for a series of consultations.
Conclusion
Emotion and trigger management is an ongoing process, from daily mini-practices to systems analysis and social support. Apply cognitive behavioral techniques, mindfulnes exercises and clear behavioral plans so that any desire to play is met with rejection and a transition to alternative, safe strategies. This is a reliable path to stable control over the gambling impulse.
