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- Blockers seem "outdated," there is a desire to bypass them.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