How to react if you feel a loss of control
How to react if you feel a loss of control over the game
1. Signs of loss of control
Intrusive thoughts: A constant desire to check a slot or bets even when you're busy doing other things.
Ignoring limits: You continue to play after reaching a stop loss or timeout.
Impulse deposits: replenishment of the account without analyzing the budget and emotions.
Stealth: you hide, lie to loved ones about the duration of the session and the amounts spent.
2. Immediate actions (in the first minutes)
1. Turn on the technology barrier
Activate self-exclusion or install Gamban/BetBlocker.
Block access to the site/app: Uninstall the app, change your password, or ask your friend to install the block.
2. 10-minute pause rule
Delay any deposit or bet decision by 10 minutes.
During this time, take a deep breath, drink water, take a walk.
3. Switch to an alternative
Turn on relaxing music, do stretching or simple breathing exercises.
Call a friend or family member just to talk.
3. Short-term measures (for a day or two)
1. Restrict access channels
Remove payment details from the browser and mobile applications.
Set deposit and time limits in the casino's personal account (maximum current session and per day).
2. Keep an urgent diary
Record each urge to play: time, stress level on a scale of 1-10 and alternative action.
Analyze the "triggers" - stress, boredom, social networks.
3. Daily routine
Plan for the next 48 hours of intense activity: sports, walks, meetings - without gadgets.
Make a habit of switching: for example, after 1 hour of screen - 30 minutes of offline business.
4. Medium-term strategies (week-month)
1. Support setup
Tell your family about the problem and ask them to remind them of the limits.
Make an appointment to see an addictologist or online counselor (Gambling Help Online: 1800 858 858).
2. Develop a personal plan
Define clear financial and time limits: daily budget, number of sessions per week, duration of each.
Observe the "revision date" - after a month, evaluate how the plan works.
3. Alternative methods of stress relief
Learn relaxation techniques (meditation, yoga, breathing practices).
Regular physical activity: running, swimming, group activities.
5. Long-term solutions
1. Psychotherapy and support groups
Cognitive behavioral therapy (CBT) to train self-control and recycle irrational beliefs.
Participation in Gamblers Anonymous (12-step program) for regular mutual assistance.
2. Financial management and assistance
Contact your financial advisor for a budget and debt plan.
Set up automatic income distribution: mandatory expenses, "entertainment" and "savings."
3. Continuous monitoring and adaptation
Keep a long-term diary: monthly reports on compliance with limits, emotional state and progress.
If necessary, adjust the plan with the specialist.
Conclusion
Losing control of the game is a sign of developing addiction, requiring immediate and consistent action: from technical barriers and "pause 10" to professional help and a long-term plan. A clear system of measures will help to regain control, maintain budget and emotional health.
1. Signs of loss of control
Intrusive thoughts: A constant desire to check a slot or bets even when you're busy doing other things.
Ignoring limits: You continue to play after reaching a stop loss or timeout.
Impulse deposits: replenishment of the account without analyzing the budget and emotions.
Stealth: you hide, lie to loved ones about the duration of the session and the amounts spent.
2. Immediate actions (in the first minutes)
1. Turn on the technology barrier
Activate self-exclusion or install Gamban/BetBlocker.
Block access to the site/app: Uninstall the app, change your password, or ask your friend to install the block.
2. 10-minute pause rule
Delay any deposit or bet decision by 10 minutes.
During this time, take a deep breath, drink water, take a walk.
3. Switch to an alternative
Turn on relaxing music, do stretching or simple breathing exercises.
Call a friend or family member just to talk.
3. Short-term measures (for a day or two)
1. Restrict access channels
Remove payment details from the browser and mobile applications.
Set deposit and time limits in the casino's personal account (maximum current session and per day).
2. Keep an urgent diary
Record each urge to play: time, stress level on a scale of 1-10 and alternative action.
Analyze the "triggers" - stress, boredom, social networks.
3. Daily routine
Plan for the next 48 hours of intense activity: sports, walks, meetings - without gadgets.
Make a habit of switching: for example, after 1 hour of screen - 30 minutes of offline business.
4. Medium-term strategies (week-month)
1. Support setup
Tell your family about the problem and ask them to remind them of the limits.
Make an appointment to see an addictologist or online counselor (Gambling Help Online: 1800 858 858).
2. Develop a personal plan
Define clear financial and time limits: daily budget, number of sessions per week, duration of each.
Observe the "revision date" - after a month, evaluate how the plan works.
3. Alternative methods of stress relief
Learn relaxation techniques (meditation, yoga, breathing practices).
Regular physical activity: running, swimming, group activities.
5. Long-term solutions
1. Psychotherapy and support groups
Cognitive behavioral therapy (CBT) to train self-control and recycle irrational beliefs.
Participation in Gamblers Anonymous (12-step program) for regular mutual assistance.
2. Financial management and assistance
Contact your financial advisor for a budget and debt plan.
Set up automatic income distribution: mandatory expenses, "entertainment" and "savings."
3. Continuous monitoring and adaptation
Keep a long-term diary: monthly reports on compliance with limits, emotional state and progress.
If necessary, adjust the plan with the specialist.
Conclusion
Losing control of the game is a sign of developing addiction, requiring immediate and consistent action: from technical barriers and "pause 10" to professional help and a long-term plan. A clear system of measures will help to regain control, maintain budget and emotional health.
