What to do after self-exclusion: recovery plan
Introduction
Self-exclusion gives a "cooling window" - but what next? Without a clear plan, you can quickly return to rates. Below is a specific recovery roadmap to help gain control and reduce the risk of relapse.
1. First 24-72 hours: stabilization
1. Emotional discharge
Use breathing exercise 4-7-8 (5 cycles) with a keen desire to play.
Take a short walk in the fresh air or a light stretch.
2. Financial pause
Transfer all money from cards/wallets previously tied to the casino to a separate account with zero limits.
Connect SMS notifications for any transactions.
3. Technical protection
Check the work of blockers (Gamban, BetBlocker) - all casino sites and applications should be unavailable.
2. Week 1-2: Evaluation and Support
1. Assessment of experiences
Keep a diary: record the date, time, situation, level of desire to play on a scale of 1-10 and an alternative action.
2. Finding social support
Schedule a call or buddy meeting on the support system: Share worries and successes.
3. Professional assistance
If you are experiencing severe stress or disruptive thoughts, contact the 1800 858 858 hotline or Gambling Help Online chat.
3. Month 1-3: Restoring habits
1. Financial revival
Make a new family or personal budget: divide income into "life expenses" and "reserve."
Together with your partner, set control limits on all cards and wallets.
2. Alternative leisure
Choose at least three new hobbies and plan them in the calendar: sports, creativity, volunteering.
Use the Habitica or Forest app to gamify bid waivers.
3. Occupational therapy
If a Mental Health Care Plan is available, begin a course of CBT (up to 10 Medicare sessions) to develop sustainable self-regulatory techniques.
4. Month 3-6: Strengthening control
1. Regular "check-ins"
Weekly meetings with a "buddy" or therapist to analyze the diary and adjust the plan.
2. Group support
Attend Gamblers Anonymous meetings or peer-support at Gambler's Help - sharing experiences enhances motivation.
3. Monitoring progress
Re-pass PGSI or SOGS every three months for risk assessment and timely response.
5. Long-term strategy (6 + months)
1. Building new goals
Identify short- and long-term goals (training, career, travel) and associate them with daily positive actions.
2. Financial achievements
Reward yourself for "clean" months with small gifts (book, hike, master class).
3. Preventive measures
A month before the possible "return" (SD expiry) date, discuss SD renewal or add technical barriers.
Follow the "pause rule": before any thought of betting, do a five-minute meditation or call your partner.
Conclusion
A recovery plan after self-exclusion is a combination of stabilization, financial restructuring, replacing gambling habits with safe, regular support and preventive measures. By following a turn-based strategy, you will strengthen self-control and reduce the risk of returning to dangerous rates.
Self-exclusion gives a "cooling window" - but what next? Without a clear plan, you can quickly return to rates. Below is a specific recovery roadmap to help gain control and reduce the risk of relapse.
1. First 24-72 hours: stabilization
1. Emotional discharge
Use breathing exercise 4-7-8 (5 cycles) with a keen desire to play.
Take a short walk in the fresh air or a light stretch.
2. Financial pause
Transfer all money from cards/wallets previously tied to the casino to a separate account with zero limits.
Connect SMS notifications for any transactions.
3. Technical protection
Check the work of blockers (Gamban, BetBlocker) - all casino sites and applications should be unavailable.
2. Week 1-2: Evaluation and Support
1. Assessment of experiences
Keep a diary: record the date, time, situation, level of desire to play on a scale of 1-10 and an alternative action.
2. Finding social support
Schedule a call or buddy meeting on the support system: Share worries and successes.
3. Professional assistance
If you are experiencing severe stress or disruptive thoughts, contact the 1800 858 858 hotline or Gambling Help Online chat.
3. Month 1-3: Restoring habits
1. Financial revival
Make a new family or personal budget: divide income into "life expenses" and "reserve."
Together with your partner, set control limits on all cards and wallets.
2. Alternative leisure
Choose at least three new hobbies and plan them in the calendar: sports, creativity, volunteering.
Use the Habitica or Forest app to gamify bid waivers.
3. Occupational therapy
If a Mental Health Care Plan is available, begin a course of CBT (up to 10 Medicare sessions) to develop sustainable self-regulatory techniques.
4. Month 3-6: Strengthening control
1. Regular "check-ins"
Weekly meetings with a "buddy" or therapist to analyze the diary and adjust the plan.
2. Group support
Attend Gamblers Anonymous meetings or peer-support at Gambler's Help - sharing experiences enhances motivation.
3. Monitoring progress
Re-pass PGSI or SOGS every three months for risk assessment and timely response.
5. Long-term strategy (6 + months)
1. Building new goals
Identify short- and long-term goals (training, career, travel) and associate them with daily positive actions.
2. Financial achievements
Reward yourself for "clean" months with small gifts (book, hike, master class).
3. Preventive measures
A month before the possible "return" (SD expiry) date, discuss SD renewal or add technical barriers.
Follow the "pause rule": before any thought of betting, do a five-minute meditation or call your partner.
Conclusion
A recovery plan after self-exclusion is a combination of stabilization, financial restructuring, replacing gambling habits with safe, regular support and preventive measures. By following a turn-based strategy, you will strengthen self-control and reduce the risk of returning to dangerous rates.
