Tips for playing safely during periods of stress

1. Acknowledge the connection - don't avoid the problem

Stress provokes an impulsive desire to "discharge" bets. The first step is to realize that excitement will not solve external difficulties, but only add new ones.

2. Hard financial barrier

Separation of funds: start a separate "stressful" budget, not exceeding 5% of free income.
Stop loss: reducing losses to 20% of this budget in one session. After - immediate exit.
Do not use credit: any borrowing under stress leads to a debt hole.

3. Time control and "Pause 10" algorithm

Timer for 20-30 minutes: no more than one session in a row.
Rule 10: if you want "another spin," turn on the countdown for 10 minutes - if the feeling of stress does not go away, take up an alternative.

4. Instant relaxation techniques

1. Breathing exercises: 4 seconds of inhalation, 6 seconds of exhalation - 3 minutes before any bet.
2. Walk: 5-10 min down the street without a phone.
3. Stretching: 2-3 light yoga poses or simple tilts to the side.

5. Alternative "gambling" activities

Puzzles and logic games: crosswords, sudoku, chess online - give a feeling of achievement without money.
Creativity: drawing, music, cooking.
Communication: call a friend, share emotions - live conversation is more effective than "dogon" after losing.

6. Use technical limitations

Third-party blockers (Gamban, BetBlocker): temporarily blocking access to the casino.
Built-in limits: Set up daily/monthly deposit limits in the operator's personal account.
Auto-timeout: will automatically suspend the account when the specified game time is reached.

7. Keeping a "stressful" diary

Recording triggers: what exactly caused the desire to play (work, personal problems).
Session result and emotions: record the result, time and stress level on a scale of 1-10.
Analysis once a week: identify patterns and adjust strategy in time.

8. Seeking professional help

Gambling Help Online (1800 858 858): an anonymous hotline, around the clock.
Addictologist psychologists: Cognitive behavioral therapy to work with stress and impulses.
Support groups: Gamblers Anonymous or online communities to share experiences and recommendations.

Conclusion
Stress increases the tendency to impulsive gambling and risk taking. Tight limits on money and time, quick relaxation techniques, alternative activities and professional support will help maintain psychological and financial security, turning the game into controlled entertainment, and not a way to relieve tension.