How to get out of the cycle "lost - I want to recoup"
Introduction
The cycle "lost - I want to recoup" relies on the illusion of control and cognitive distortions. Without a systematic approach, you risk mounting losses and losing control. Below is a clear algorithm: actions in the first minutes after losing and long-term measures to completely break the cycle.
1. Instant measures: "stop dialing"
1. Pause for a cold head
Stop betting immediately. Set the timer for 15-30 minutes and disconnect from all gambling resources.
2. Physical rupture
Exit the interface: close the site/application, put the phone into flight mode or use the blocker (Gamban/BetBlocker).
3. Simple breathing technique
Perform 5 breathing cycles 4-7-8 (inhale 4 s, delay 7 s, exhale 8 s) to reduce stress and turn off the "autopilot."
2. Awareness of the mechanics of "catching up"
1. Negative expectation
Each bet exacerbates the loss: the casino has a "home advantage" of ≥5%.
2. Cognitive biases
The illusion of control ("if I bet more, I will win") and the effect of "almost winning" ("twisted and he almost won").
3. Understanding costs
Write down the exact amount of the loss and the number of attempts to "catch up." This figure is your "starting loss," to which each new rate is added.
3. Long-term technical barriers
1. Self-exclusion via BetStop
Register for 6-12 months or for life - blocking all licensed sites.
2. Installing perpetual blockers
Gamban or BetBlocker: Cannot be deleted without code that the trustee holds.
3. DNS filters
Configure OpenDNS FamilyShield or CleanBrowsing on your home router - blocks even via VPN.
4. Emotional and cognitive realignment
1. Checklist before any rate thought:
Instead of a bet: a short walk, a call to a friend, a 5-minute meditation.
3. Keeping a diary of "breakdowns"
Write down every thought of "dogon": time, cause, emotion, alternative action and its outcome.
5. External support
1. Hotline and online chat
Gambler's Help 1800 858 858, Gambling Help Online Chat - help in a crisis moment.
2. Support groups
Gamblers Anonymous: regular meetings where they share techniques to stop catching up.
3. Psychological counseling
The GP direction of the Mental Health Care Plan provides up to 10 subsidized sessions with a psychologist to work out triggers and automatisms.
6. Changing habits and building a new routine
1. Leisure plan
Plan 3-5 classes in advance (sports, hobbies, volunteering) so as not to be left with the desire to "catch up."
2. Abstinence awards
For every 1, 7, 30 days without trying to "catch up" arrange a small incentive: a book, a trip to the cinema, a meeting with a friend.
3. Social contract
Agree with a loved one who will check your lack of access to rates and support in case of difficulties.
Conclusion
The cycle "lost - I want to recoup" destroys quickly and imperceptibly. The first instant measures (pause, physical and technical rupture, breathing) prevent spontaneous bets. Long-term success is achieved through self-exclusion, emotional self-control strategies, professional support, and habit replacement. A systematic approach is the key to a sustainable way out of "catching up" and regaining control of your life.
The cycle "lost - I want to recoup" relies on the illusion of control and cognitive distortions. Without a systematic approach, you risk mounting losses and losing control. Below is a clear algorithm: actions in the first minutes after losing and long-term measures to completely break the cycle.
1. Instant measures: "stop dialing"
1. Pause for a cold head
Stop betting immediately. Set the timer for 15-30 minutes and disconnect from all gambling resources.
2. Physical rupture
Exit the interface: close the site/application, put the phone into flight mode or use the blocker (Gamban/BetBlocker).
3. Simple breathing technique
Perform 5 breathing cycles 4-7-8 (inhale 4 s, delay 7 s, exhale 8 s) to reduce stress and turn off the "autopilot."
2. Awareness of the mechanics of "catching up"
1. Negative expectation
Each bet exacerbates the loss: the casino has a "home advantage" of ≥5%.
2. Cognitive biases
The illusion of control ("if I bet more, I will win") and the effect of "almost winning" ("twisted and he almost won").
3. Understanding costs
Write down the exact amount of the loss and the number of attempts to "catch up." This figure is your "starting loss," to which each new rate is added.
3. Long-term technical barriers
1. Self-exclusion via BetStop
Register for 6-12 months or for life - blocking all licensed sites.
2. Installing perpetual blockers
Gamban or BetBlocker: Cannot be deleted without code that the trustee holds.
3. DNS filters
Configure OpenDNS FamilyShield or CleanBrowsing on your home router - blocks even via VPN.
4. Emotional and cognitive realignment
1. Checklist before any rate thought:
- "Am I calm?"
- "Am I trying to get back what I've already lost?"
- "Is there alternative activity right now?"
- 2. Alternative trigger reactions
Instead of a bet: a short walk, a call to a friend, a 5-minute meditation.
3. Keeping a diary of "breakdowns"
Write down every thought of "dogon": time, cause, emotion, alternative action and its outcome.
5. External support
1. Hotline and online chat
Gambler's Help 1800 858 858, Gambling Help Online Chat - help in a crisis moment.
2. Support groups
Gamblers Anonymous: regular meetings where they share techniques to stop catching up.
3. Psychological counseling
The GP direction of the Mental Health Care Plan provides up to 10 subsidized sessions with a psychologist to work out triggers and automatisms.
6. Changing habits and building a new routine
1. Leisure plan
Plan 3-5 classes in advance (sports, hobbies, volunteering) so as not to be left with the desire to "catch up."
2. Abstinence awards
For every 1, 7, 30 days without trying to "catch up" arrange a small incentive: a book, a trip to the cinema, a meeting with a friend.
3. Social contract
Agree with a loved one who will check your lack of access to rates and support in case of difficulties.
Conclusion
The cycle "lost - I want to recoup" destroys quickly and imperceptibly. The first instant measures (pause, physical and technical rupture, breathing) prevent spontaneous bets. Long-term success is achieved through self-exclusion, emotional self-control strategies, professional support, and habit replacement. A systematic approach is the key to a sustainable way out of "catching up" and regaining control of your life.
