Relapse (breakdown): How not to get back to gambling

Introduction

Failure is not a defeat, but an indicator that the control system needs correction. The main thing is not to allow a single impulse to develop into a complete return to rates. The step-by-step algorithm below will help you recognize the danger in time and apply effective measures.

1. Signs of impending disruption

1. Increasing thoughts of "instant gain"

Thoughts "only one bet" become intrusive.

2. Mood changes

Anxiety, irritation, a feeling of emptiness - an emotional background in which the game seems to be "salvation."

3. Reducing the effectiveness of previous barriers

Blockers seem "outdated," there is a desire to bypass them.

4. Social isolation

Desire to leave in silence, avoid calls and meetings to "plan a bet."

2. Immediate steps: "brake pack"

1. Physical rupture

Close all betting sites and apps immediately; start flight mode or remove the application.

2. Technical barrier

Activate Gamban/BetBlocker or ask the trustee to change the blocker code.

3. Breathing exercise

4-7-8 (inhale 4 s, delay 7 s, exhale 8 s) - 5 cycles to stabilize the nervous system.

4. Pause and change of scenery

Go outside, take a 5-minute walk or do a light charge.

3. Emotional self-regulation strategies

1. Cognitive reformulation

Translating the automatic thought of "one bet won't change anything" into "each new bet will exacerbate the problem."

2. Keeping a "crisis" diary

Write down the moment: what caused the impulse, what alternative was chosen and the result.

3. Technique "5-4-3-2-1"

Focus on the five objects you see, four sounds, three body sensations, two smells and one taste - quickly switches attention.

4. Correction of long-term barriers

1. Limits revision

Set strict limits in your personal account: lower the maximum daily and monthly deposits.

2. Update of agreements

Contact a trusted person: pass passwords from payment cards and code phrases for blockers.

3. Self-exclusion via BetStop

On repeat pulse, activate a 6- or 12-month exception on betstop. gov. au.

5. Social and professional support

1. Buddy-system

Agree on a "code word" for an emergency signal to a friend or family member - an on-demand call will help stop.

2. Support groups

Gamblers Anonymous and regional peer-support programs (recording via 1800 858 858).

3. Psychologist or therapist

Referral from GP on Better Access - up to 10 CBT sessions to work out the causes of relapse.

6. Restoring and strengthening new habits

1. Alternative leisure plan

Daily schedule: sports, hobbies, volunteering - 3-5 classes per week.

2. Abstinence awards

For 1, 7, 30 and 90 days without trying to bet, arrange incentives for yourself (book, hike, small gift).

3. Regular "check-ins"

Weekly analysis of the diary of successes and difficulties with a partner or therapist.

Conclusion

Relapse is an expected part of the process, but the main thing is not to stop at the first "lawsuit" of the desire to play. A clear system of immediate and long-term measures, emotional strategies, technical barriers and supportive relationships not only avoids a return to rates, but also strengthens control over excitement forever.