How to stop playing: Practical tips
1. Acknowledge the problem and decide
The first steps to avoiding gambling are honest introspection and a firm decision:
2. Immediate action: Cold start
1. Timeout 24-72 hours
Activate the "time out" function in the casino's personal account. Even a one-day pause allows you to "cool down" and regain control of the impulse.
2. Remove apps and bookmarks
Erase all casino shortcuts from your phone and computer, remove saved passwords. The physical barrier reduces the distortion of will.
3. Tell loved ones
Ask friends or family to remind you of your decision and monitor attempts to return to play.
3. Alternative activity and substitution
Physical activity: morning jog, yoga or gym - produce endorphins and reduce craving.
Creativity and hobbies: drawing, music, cooking or gardening distract the mind and give a sense of achievement.
Learning new things: enroll in an online course, learn a language or master professional skills - a focus on development replaces the desire for easy victories.
4. Long-term support tools
1. Self-Exclusion
Make a self-exclusion ("Self-Exclusion") for a period of a month to a year through the "Responsible Game" section or a centralized registry.
2. Deposit and rate limits
Set hard limits in your personal account that you cannot remove the previously agreed "cooling" (24-48 hours).
3. Reality Checks
Turn on reminders every 15-30 minutes about the time and amount of bets - even in demo mode.
5. Psychological strategies
Cognitive restructuring: write down automatic thoughts "I have to play one more time." Replace them with "It destroys my budget, I choose free time."
Stop-thought method: when there is a desire to place a bet - say out loud "Stop!" and immediately switch to another task (letter, call a friend, walk).
Success log: record every day without playing, record positive changes - this strengthens internal motivation.
6. Search for professional and social support
Self-help groups: Anonymous groups like Gamblers Anonymous (GA) in Australia offer regular meetings and mentoring.
Hotlines:
7. Creating a supporting environment
Change your surroundings: temporarily avoid places where you are used to playing (cafes with terminals, casino sites).
Friends-associates: find like-minded people who have given up games or never played - communication reduces temptation.
Financial control: transfer part of your funds to a trustee or use prepaid cards with zero balance.
8. Support progress and celebrate achievements
Gradual "micro-goals": 1, 7, 30, 90 days without bets. For each stage, reward yourself with something useful (a movie ticket, a book, a short trip).
Reflection: evaluate your emotional state and financial results on a weekly basis, adjust your strategy if necessary.
Long-term planning: Replace the pursuit of "easy wins" with goals for development, career and relationships.
Conclusion
Stopping the game is not the task of one day, but consistent application of practical measures: "cold start," substitution with activities, strict technical restrictions and psychological work will help to regain control of excitement and create a healthy lifestyle without addiction. Responsible approach and support of loved ones make the process comfortable and sustainable.
The first steps to avoiding gambling are honest introspection and a firm decision:
- Damage awareness: Capture how much you spend, what emotions arise and how play affects relationships, work and health.
- Goal setting: Write on paper "I stop playing with... (dates) "- visualization of intention strengthens motivation.
2. Immediate action: Cold start
1. Timeout 24-72 hours
Activate the "time out" function in the casino's personal account. Even a one-day pause allows you to "cool down" and regain control of the impulse.
2. Remove apps and bookmarks
Erase all casino shortcuts from your phone and computer, remove saved passwords. The physical barrier reduces the distortion of will.
3. Tell loved ones
Ask friends or family to remind you of your decision and monitor attempts to return to play.
3. Alternative activity and substitution
Physical activity: morning jog, yoga or gym - produce endorphins and reduce craving.
Creativity and hobbies: drawing, music, cooking or gardening distract the mind and give a sense of achievement.
Learning new things: enroll in an online course, learn a language or master professional skills - a focus on development replaces the desire for easy victories.
4. Long-term support tools
1. Self-Exclusion
Make a self-exclusion ("Self-Exclusion") for a period of a month to a year through the "Responsible Game" section or a centralized registry.
2. Deposit and rate limits
Set hard limits in your personal account that you cannot remove the previously agreed "cooling" (24-48 hours).
3. Reality Checks
Turn on reminders every 15-30 minutes about the time and amount of bets - even in demo mode.
5. Psychological strategies
Cognitive restructuring: write down automatic thoughts "I have to play one more time." Replace them with "It destroys my budget, I choose free time."
Stop-thought method: when there is a desire to place a bet - say out loud "Stop!" and immediately switch to another task (letter, call a friend, walk).
Success log: record every day without playing, record positive changes - this strengthens internal motivation.
6. Search for professional and social support
Self-help groups: Anonymous groups like Gamblers Anonymous (GA) in Australia offer regular meetings and mentoring.
Hotlines:
- Gamblers Help Online: 1800 858 858 (24 hours a day)
- Lifeline: 13 11 14 (psychological emergency)
- Therapist psychologist: behavioral therapy specialists will help identify triggers, build replacement habits and cope with emotional discomfort.
7. Creating a supporting environment
Change your surroundings: temporarily avoid places where you are used to playing (cafes with terminals, casino sites).
Friends-associates: find like-minded people who have given up games or never played - communication reduces temptation.
Financial control: transfer part of your funds to a trustee or use prepaid cards with zero balance.
8. Support progress and celebrate achievements
Gradual "micro-goals": 1, 7, 30, 90 days without bets. For each stage, reward yourself with something useful (a movie ticket, a book, a short trip).
Reflection: evaluate your emotional state and financial results on a weekly basis, adjust your strategy if necessary.
Long-term planning: Replace the pursuit of "easy wins" with goals for development, career and relationships.
Conclusion
Stopping the game is not the task of one day, but consistent application of practical measures: "cold start," substitution with activities, strict technical restrictions and psychological work will help to regain control of excitement and create a healthy lifestyle without addiction. Responsible approach and support of loved ones make the process comfortable and sustainable.
