Tips for psychologists: how to survive the rejection of gambling
Introduction
The rejection of gambling causes acute emotions: anxiety, irritation, boredom and impulses of "another bet." Understanding exactly how the brain reacts and what techniques psychologists use helps to go through the breaking period faster and without relapse.
1. Cognitive behavioral techniques
1. Reframing thoughts
Replace "I'm bored with no bets" with "This is a chance to try a new hobby."
2. Recording automatic thoughts
At the first wishes, fix it: what I thought, what I felt, how strong the impulse was (on a scale of 0-10).
Analyze recordings in the evening: most impulses subside after 10-15 minutes.
2. Managing negative emotions
1. 'Thought-stopping 'technique
Say mentally "Stop! , "imagine the sign "" and switch to breathing.
2. Breathing exercises
Score 4-7-8: inhale 4 s, delay 7 s, exhale 8 s; repeat 5 cycles.
3. Bodily activation
A light stretch or a 2-minute run reduces cortisol levels and distracts from the desire to play.
3. Motivating and building goals
1. Goal-setting
Write down three good reasons for refusal (family, health, finances) and put them prominently.
2. Small step system
Break down the big goal ("don't play for a month") to "don't play today," celebrate every day as a success.
3. Achievement Awards
For each "clean" day or week, assign yourself small pleasures: a film, a book, a walk.
4. Social support
1. Communication with understanding
Tell your loved ones about your difficulties and ask them to remind you of the reasons for the refusal at the first doubts.
2. Buddy-system
Assign one person to whom you will report with a strong desire for a bet within 10 minutes.
3. Support groups
Regular Gamblers Anonymous meetings or online chats give a sense of belonging and reduce isolation.
5. Developing alternative habits
1. Structured Time Plan
Make a schedule for every hour of leisure: hobbies, sports, studies, social meetings.
2. Gamification of self-control
Habitica or Forest: Record abstinence and receive virtual rewards.
3. Creative flow
Activities that require concentration (drawing, music, construction) distract more than entertainment.
6. Professional assistance
1. CBT GP Sessions
Up to 10 sessions on Medicare help to work deeply through thought distortions and behavioral patterns.
2. Psychopharmacology if necessary
For severe anxiety or insomnia, the doctor may offer a short course of anxiolytics.
3. Family therapy
Joint sessions help build healthy boundaries and understand the dynamics of support in the environment.
Conclusion
Overcoming addiction to gambling is a multi-layered task: from working on thinking and emotions to building a new leisure and support system. The integration of cognitive-behavioral techniques, breathing exercises, social strategies and, if necessary, professional therapy creates a reliable foundation for a sustainable rejection of bets.
The rejection of gambling causes acute emotions: anxiety, irritation, boredom and impulses of "another bet." Understanding exactly how the brain reacts and what techniques psychologists use helps to go through the breaking period faster and without relapse.
1. Cognitive behavioral techniques
1. Reframing thoughts
Replace "I'm bored with no bets" with "This is a chance to try a new hobby."
2. Recording automatic thoughts
At the first wishes, fix it: what I thought, what I felt, how strong the impulse was (on a scale of 0-10).
Analyze recordings in the evening: most impulses subside after 10-15 minutes.
2. Managing negative emotions
1. 'Thought-stopping 'technique
Say mentally "Stop! , "imagine the sign "" and switch to breathing.
2. Breathing exercises
Score 4-7-8: inhale 4 s, delay 7 s, exhale 8 s; repeat 5 cycles.
3. Bodily activation
A light stretch or a 2-minute run reduces cortisol levels and distracts from the desire to play.
3. Motivating and building goals
1. Goal-setting
Write down three good reasons for refusal (family, health, finances) and put them prominently.
2. Small step system
Break down the big goal ("don't play for a month") to "don't play today," celebrate every day as a success.
3. Achievement Awards
For each "clean" day or week, assign yourself small pleasures: a film, a book, a walk.
4. Social support
1. Communication with understanding
Tell your loved ones about your difficulties and ask them to remind you of the reasons for the refusal at the first doubts.
2. Buddy-system
Assign one person to whom you will report with a strong desire for a bet within 10 minutes.
3. Support groups
Regular Gamblers Anonymous meetings or online chats give a sense of belonging and reduce isolation.
5. Developing alternative habits
1. Structured Time Plan
Make a schedule for every hour of leisure: hobbies, sports, studies, social meetings.
2. Gamification of self-control
Habitica or Forest: Record abstinence and receive virtual rewards.
3. Creative flow
Activities that require concentration (drawing, music, construction) distract more than entertainment.
6. Professional assistance
1. CBT GP Sessions
Up to 10 sessions on Medicare help to work deeply through thought distortions and behavioral patterns.
2. Psychopharmacology if necessary
For severe anxiety or insomnia, the doctor may offer a short course of anxiolytics.
3. Family therapy
Joint sessions help build healthy boundaries and understand the dynamics of support in the environment.
Conclusion
Overcoming addiction to gambling is a multi-layered task: from working on thinking and emotions to building a new leisure and support system. The integration of cognitive-behavioral techniques, breathing exercises, social strategies and, if necessary, professional therapy creates a reliable foundation for a sustainable rejection of bets.
