How not to break after blocking
Introduction
Self-exclusion is an important step, but a strong "one more bet" impulse can arise even after blocking. Without a systematic approach, you run the risk of trying to circumvent the restrictions. Below is a clear action plan to help you stay out of the breakdown.
1. Psychological adjustment
1. Decision-making
Remind yourself: "I made a choice in favor of recovery, the game is not an option."
2. Motivational note
Write down on paper the three reasons why you disabled access and keep the list in plain sight.
3. Anchor installation
Select a phrase (for example, "Stop. Deep breath") and say it out loud at the first thought of the game.
2. Elimination of triggers
1. Environment
Remove all casino application shortcuts from the screen; Delete the bookmarks in the browser.
2. Control of devices
Ask a trusted person to keep passwords from blockers and Screen Time.
3. Minimizing spontaneous access
Turn off autocomplete of logins in the browser: to enter, you need to manually enter data and think twice.
3. Check of technical barriers
1. Gamban/BetBlocker
Make sure that the application is active: open several casino sites - access should be closed.
2. DNS filters
Check the OpenDNS FamilyShield or CleanBrowsing router settings: there should be no attempts to access gambling domains in the logs.
3. Backup circuit
Install the BlockSite/LeechBlock NG browser extension with a trusted password.
4. Alternate pulse actions
1. Checklist "Three questions"
"Why do I want to play?"
"How will this help my goals?"
"Can I change my bid to another action?"
2. Pause 10 minutes
Stand up, drink some water, take five deep breaths.
3. Activity replacement
Launch the Mindfulnes application (Headspace/Calm) or short meditation (Insight Timer).
Open Habitica and record a "no stakes day" as an achievement.
5. Social support
1. Buddy-system
Call your "control partner" and briefly talk about your condition.
Start a general chat to quickly exchange status.
2. Self-help groups
Join online Gamblers Anonymous meetings or peer-support at Gambler's Help.
3. Professional assistance
If the impulse is strong, call the 1800 858 858 hotline or contact the GP for direction to the CBT.
6. Long-term strategies
1. New habits
Schedule a day with a focus on sports, hobbies and social gatherings.
2. Financial plan
Use YNAB or Money Lover: divide income into mandatory expenses and "reserve."
3. Tracking progress
Once a week, estimate the number of "clean" days and adjust the limits.
4. Rewards for success
For each week without trying to get around the blocking, reward yourself: a book, a hike, a master class.
Conclusion
You can stay after blocking only with a comprehensive combination of psychological attitudes, elimination of triggers, hard technical barriers, clear alternative actions and social support. Apply all elements of the plan systematically and review the results regularly.
Self-exclusion is an important step, but a strong "one more bet" impulse can arise even after blocking. Without a systematic approach, you run the risk of trying to circumvent the restrictions. Below is a clear action plan to help you stay out of the breakdown.
1. Psychological adjustment
1. Decision-making
Remind yourself: "I made a choice in favor of recovery, the game is not an option."
2. Motivational note
Write down on paper the three reasons why you disabled access and keep the list in plain sight.
3. Anchor installation
Select a phrase (for example, "Stop. Deep breath") and say it out loud at the first thought of the game.
2. Elimination of triggers
1. Environment
Remove all casino application shortcuts from the screen; Delete the bookmarks in the browser.
2. Control of devices
Ask a trusted person to keep passwords from blockers and Screen Time.
3. Minimizing spontaneous access
Turn off autocomplete of logins in the browser: to enter, you need to manually enter data and think twice.
3. Check of technical barriers
1. Gamban/BetBlocker
Make sure that the application is active: open several casino sites - access should be closed.
2. DNS filters
Check the OpenDNS FamilyShield or CleanBrowsing router settings: there should be no attempts to access gambling domains in the logs.
3. Backup circuit
Install the BlockSite/LeechBlock NG browser extension with a trusted password.
4. Alternate pulse actions
1. Checklist "Three questions"
"Why do I want to play?"
"How will this help my goals?"
"Can I change my bid to another action?"
2. Pause 10 minutes
Stand up, drink some water, take five deep breaths.
3. Activity replacement
Launch the Mindfulnes application (Headspace/Calm) or short meditation (Insight Timer).
Open Habitica and record a "no stakes day" as an achievement.
5. Social support
1. Buddy-system
Call your "control partner" and briefly talk about your condition.
Start a general chat to quickly exchange status.
2. Self-help groups
Join online Gamblers Anonymous meetings or peer-support at Gambler's Help.
3. Professional assistance
If the impulse is strong, call the 1800 858 858 hotline or contact the GP for direction to the CBT.
6. Long-term strategies
1. New habits
Schedule a day with a focus on sports, hobbies and social gatherings.
2. Financial plan
Use YNAB or Money Lover: divide income into mandatory expenses and "reserve."
3. Tracking progress
Once a week, estimate the number of "clean" days and adjust the limits.
4. Rewards for success
For each week without trying to get around the blocking, reward yourself: a book, a hike, a master class.
Conclusion
You can stay after blocking only with a comprehensive combination of psychological attitudes, elimination of triggers, hard technical barriers, clear alternative actions and social support. Apply all elements of the plan systematically and review the results regularly.
