How to stop playing: A step-by-step guide
Introduction
Stopping the game is a systematic work on yourself, and not a one-time effort of will. It is important to go through all the stages: mental adjustment, restricting access, replacing activity and seeking help. This step-by-step guide will help structure the process and gradually break out of the vicious circle.
Step 1. Recognition of the problem and attitude
1. Recognition of addiction. Honestly answer yourself: "My bets do more harm than pleasure."
2. Formulation of motivation. Write down three personal reasons to stop playing (family, finances, health).
3. Goal setting. Determine the "D" date - the first day without bets, and mark each successful day in the calendar.
Step 2. Technical and organizational barriers
1. Self-exclusion (BetStop). Enroll in the federal system and lock down all licensed platforms for at least 6 months.
2. Blockers on devices. Install Gamban or BetBlocker on all computers and smartphones.
3. DNS filtering. Connect OpenDNS FamilyShield or CleanBrowsing via a router to block gambling sites at the network level.
4. Transfer of control. Give a trusted person (friend or family member) passwords from blockers with the condition not to return them without your explicit request.
Step 3. Emotional and behavioral realignment
1. Keeping a diary of triggers. Record the moments when there is a desire to play: what you did and how you felt.
2. Development of alternative strategies. For each trigger, come up with a replacement: a breathing exercise, a short walk, a call to a friend.
3. Meditation and mindfulnes. Daily 5-10 minute practices reduce anxiety levels and help avoid impulses.
Step 4. Social support
1. Appeal to Gamblers Anonymous. Find your nearest GA group and attend meetings at least once a week.
2. Hotlines and online chats. Save contacts: Gambler's Help (1800 858 858), GambleAware online chat.
3. Open conversation with loved ones. Tell your partner or friend about the goal of stopping the game and agree on regular "report sessions."
Step 5. Professional assistance
1. Psychologist or psychotherapist. Sign up for a free consultation through Gambler's Help or use Medicare sessions.
2. Financial advisor. If the debts are serious, contact the National Debt Helpline (1800 007 007) for a restructuring plan.
3. Medicinal and medical services. For signs of depression or severe anxiety, a doctor may recommend a short course of medication or referral to a psychiatrist.
Step 6. Changing habits and developing new routines
1. Leisure plan. Make a schedule for the week: sports, hobbies, volunteering, meeting with friends.
2. Achievement Awards. For 7, 14, 30 days without playing, celebrate success with a small purchase or a joint event with loved ones.
3. Learning and self-development. Online courses, books on financial and emotional literacy will strengthen your new identity as a "non-player."
Step 7. Monthly review and adjustment
1. Revision of successes and difficulties. Review the diary: which triggers are defeated, which others work.
2. Plan correction. Add or replace strategies if old ones are ineffective.
3. Community support. Share progress on responsible gaming forums: this strengthens motivation and gives new ideas.
Conclusion
Stopping play is not a one-off act, but a series of interconnected steps: attitude, technical barriers, emotional adjustment, support, professional help and habit replacement. By following this step-by-step guide, you will gradually regain control of life and free yourself from the painful burden of gambling addiction.
Stopping the game is a systematic work on yourself, and not a one-time effort of will. It is important to go through all the stages: mental adjustment, restricting access, replacing activity and seeking help. This step-by-step guide will help structure the process and gradually break out of the vicious circle.
Step 1. Recognition of the problem and attitude
1. Recognition of addiction. Honestly answer yourself: "My bets do more harm than pleasure."
2. Formulation of motivation. Write down three personal reasons to stop playing (family, finances, health).
3. Goal setting. Determine the "D" date - the first day without bets, and mark each successful day in the calendar.
Step 2. Technical and organizational barriers
1. Self-exclusion (BetStop). Enroll in the federal system and lock down all licensed platforms for at least 6 months.
2. Blockers on devices. Install Gamban or BetBlocker on all computers and smartphones.
3. DNS filtering. Connect OpenDNS FamilyShield or CleanBrowsing via a router to block gambling sites at the network level.
4. Transfer of control. Give a trusted person (friend or family member) passwords from blockers with the condition not to return them without your explicit request.
Step 3. Emotional and behavioral realignment
1. Keeping a diary of triggers. Record the moments when there is a desire to play: what you did and how you felt.
2. Development of alternative strategies. For each trigger, come up with a replacement: a breathing exercise, a short walk, a call to a friend.
3. Meditation and mindfulnes. Daily 5-10 minute practices reduce anxiety levels and help avoid impulses.
Step 4. Social support
1. Appeal to Gamblers Anonymous. Find your nearest GA group and attend meetings at least once a week.
2. Hotlines and online chats. Save contacts: Gambler's Help (1800 858 858), GambleAware online chat.
3. Open conversation with loved ones. Tell your partner or friend about the goal of stopping the game and agree on regular "report sessions."
Step 5. Professional assistance
1. Psychologist or psychotherapist. Sign up for a free consultation through Gambler's Help or use Medicare sessions.
2. Financial advisor. If the debts are serious, contact the National Debt Helpline (1800 007 007) for a restructuring plan.
3. Medicinal and medical services. For signs of depression or severe anxiety, a doctor may recommend a short course of medication or referral to a psychiatrist.
Step 6. Changing habits and developing new routines
1. Leisure plan. Make a schedule for the week: sports, hobbies, volunteering, meeting with friends.
2. Achievement Awards. For 7, 14, 30 days without playing, celebrate success with a small purchase or a joint event with loved ones.
3. Learning and self-development. Online courses, books on financial and emotional literacy will strengthen your new identity as a "non-player."
Step 7. Monthly review and adjustment
1. Revision of successes and difficulties. Review the diary: which triggers are defeated, which others work.
2. Plan correction. Add or replace strategies if old ones are ineffective.
3. Community support. Share progress on responsible gaming forums: this strengthens motivation and gives new ideas.
Conclusion
Stopping play is not a one-off act, but a series of interconnected steps: attitude, technical barriers, emotional adjustment, support, professional help and habit replacement. By following this step-by-step guide, you will gradually regain control of life and free yourself from the painful burden of gambling addiction.
