How not to turn the game into a source of stress
1. Understand the nature of the game
Excitement is a combination of chance and emotion. Losing is perceived stronger than winning. Be conscious that slot, roulette or poker is based on a random number generator, and no "strategy" guarantees success.
2. Emotional hygiene before, during and after the game
1. Mood check
Do not start a session if tired, irritated or depressed. Playing at the peak of negative emotions increases stress.
2. Mindful breaks
Every 30-45 minutes, take a 10-15 minute break: stand up, soften your shoulders, look out the window.
3. Dosing of emotional involvement
Remain a "spectator," not a participant in the situation. Focus on the mechanics, not just the outcome.
3. Time and Budget Tools
1. Session limits
Set a hard timer: 30-45 minutes, then automatic exit or "reality check."
2. Financial framework
Allocate a fixed amount per game (for example, 100 AUD per week) and do not exceed it.
3. Accounting and analysis
Record the date, start and end times, amounts spent and amounts won. The weekly review will help adjust strategy and reduce stress from unclear spending.
4. Psychological stress management techniques
1. Cognitive reassessment
See losing as "the cost of entertainment" rather than personal defeat.
2. Conscious breathing
With strong excitement, stop for 5 breaths and exhalations with your eyes closed; breathing 4-7-8 reduces panic.
3. Mental anchors
Associate each spin tap with a short phrase: "It's just a game." Repeat to reduce emotional intensity.
5. Using official self-care tools
1. Reality Checks
Floating notifications every 15-20 minutes about the time and amounts of bets. Help you realize the duration of the session.
2. Timeouts
The "time out" button blocks access for 1 hour to 30 days and allows time to "cool down."
3. Self-Exclusion
Long-term account blocking (from a month to unlimited) through the "Responsible Game" section or the centralized ACMA registry.
6. Healthy alternatives and support
1. Active pauses
Instead of "another back" do a 5-minute stretch, take a walk around the house or make a cup of tea.
2. Variety of leisure activities
Alternate play with hobbies: reading, music, creativity. Switching reduces congestion.
3. Social support
Share the results with a friend, discuss emotions. If you feel that excitement has overwhelmed, contact Gamblers Help Online (1800 858 858) or Lifeline (13 11 14).
7. Conclusion
The stress of playing is a direct result of losing control of emotions, time and budget. Clear limit setting, regular breaks, psychological techniques and self-exclusion tools turn excitement into safe entertainment, not a source of anxiety. Follow these recommendations, and the game will remain a pleasure, not a stress!
Excitement is a combination of chance and emotion. Losing is perceived stronger than winning. Be conscious that slot, roulette or poker is based on a random number generator, and no "strategy" guarantees success.
2. Emotional hygiene before, during and after the game
1. Mood check
Do not start a session if tired, irritated or depressed. Playing at the peak of negative emotions increases stress.
2. Mindful breaks
Every 30-45 minutes, take a 10-15 minute break: stand up, soften your shoulders, look out the window.
3. Dosing of emotional involvement
Remain a "spectator," not a participant in the situation. Focus on the mechanics, not just the outcome.
3. Time and Budget Tools
1. Session limits
Set a hard timer: 30-45 minutes, then automatic exit or "reality check."
2. Financial framework
Allocate a fixed amount per game (for example, 100 AUD per week) and do not exceed it.
3. Accounting and analysis
Record the date, start and end times, amounts spent and amounts won. The weekly review will help adjust strategy and reduce stress from unclear spending.
4. Psychological stress management techniques
1. Cognitive reassessment
See losing as "the cost of entertainment" rather than personal defeat.
2. Conscious breathing
With strong excitement, stop for 5 breaths and exhalations with your eyes closed; breathing 4-7-8 reduces panic.
3. Mental anchors
Associate each spin tap with a short phrase: "It's just a game." Repeat to reduce emotional intensity.
5. Using official self-care tools
1. Reality Checks
Floating notifications every 15-20 minutes about the time and amounts of bets. Help you realize the duration of the session.
2. Timeouts
The "time out" button blocks access for 1 hour to 30 days and allows time to "cool down."
3. Self-Exclusion
Long-term account blocking (from a month to unlimited) through the "Responsible Game" section or the centralized ACMA registry.
6. Healthy alternatives and support
1. Active pauses
Instead of "another back" do a 5-minute stretch, take a walk around the house or make a cup of tea.
2. Variety of leisure activities
Alternate play with hobbies: reading, music, creativity. Switching reduces congestion.
3. Social support
Share the results with a friend, discuss emotions. If you feel that excitement has overwhelmed, contact Gamblers Help Online (1800 858 858) or Lifeline (13 11 14).
7. Conclusion
The stress of playing is a direct result of losing control of emotions, time and budget. Clear limit setting, regular breaks, psychological techniques and self-exclusion tools turn excitement into safe entertainment, not a source of anxiety. Follow these recommendations, and the game will remain a pleasure, not a stress!
