How to determine the period of self-exclusion yourself
Introduction
A suitable period of self-exclusion is key to effective protection against relapse. Too short a period will not give a "cooling window," too long can cause unnecessary stress. Below is a technique that allows you to independently assess the degree of risk and determine the optimal duration of blocking.
1. Rate your gaming addiction
1. Game thought frequency
Low: remember a couple of times a week → 1-7 days.
Average: think daily, but control impulses → 30-90 days.
High: intrusive thoughts, inability to "just pause" → 6-12 months or more.
2. Financial implications
Acceptable: losses do not exceed 5-10% of income → short-term SD.
Significant: debts, delinquencies, stress due to spending → medium-term SD.
Critical: borrowed funds, termination threats - long-term/lifetime SD.
3. Emotional reactions
Calm when trying to enter → short timeouts.
Irritation and anxiety when blocking SD → from 3 months
Panic, breakdown in the absence of access → 6-12 months or more.
2. Select a term category
3. Step-by-Step Schedule
1. Do a PGSI-mini self-test (5 questions) and score.
2. Fill in the diary for the week:
A suitable period of self-exclusion is key to effective protection against relapse. Too short a period will not give a "cooling window," too long can cause unnecessary stress. Below is a technique that allows you to independently assess the degree of risk and determine the optimal duration of blocking.
1. Rate your gaming addiction
1. Game thought frequency
Low: remember a couple of times a week → 1-7 days.
Average: think daily, but control impulses → 30-90 days.
High: intrusive thoughts, inability to "just pause" → 6-12 months or more.
2. Financial implications
Acceptable: losses do not exceed 5-10% of income → short-term SD.
Significant: debts, delinquencies, stress due to spending → medium-term SD.
Critical: borrowed funds, termination threats - long-term/lifetime SD.
3. Emotional reactions
Calm when trying to enter → short timeouts.
Irritation and anxiety when blocking SD → from 3 months
Panic, breakdown in the absence of access → 6-12 months or more.
2. Select a term category
| Risk level | Self-exclusion period | Purpose |
|---|---|---|
| Low | 1-7 days | Test your willpower, control "impulse" |
| Average | 30-90 days | Formation of new habits, "cooling window" |
| High | 6-12 months | Deep study of addictive behavior |
| Critical | Life | Maximum protection for serious addiction |
3. Step-by-Step Schedule
1. Do a PGSI-mini self-test (5 questions) and score.
2. Fill in the diary for the week:
- Time, amount of bets, level of desire (1-10).
- Sum the numbers "9-10" as a high risk indicator.
- 3. Compare with the criteria in the table and define a preliminary date. 4. Test short-term (1-7 days):
- If you coped without a desire to play, extend it to 30 days.
- If you break, go straight to 30-90 days.
- 5. Clarify the term with "buddy": discuss with the trustee if you are ready for the selected period.
- 6. Activate SD in your personal account or through BetStop for the selected period.
4. Control and adjustment
1. After 2/3 of the term
Rate the diary: has the frequency of thoughts and desires decreased?
If necessary, extend the SD to the next level (for example, from 30 to 90 days).
2. With complete success
When finishing SD, set combined measures (limits, timeouts, blockers) until final recovery.
3. Record every progress
Keep a report on the "clean" days and analyze - this will reduce the alarm when the SD is completed.
Conclusion
The optimal period of self-exclusion is based on an objective assessment of the frequency of thoughts, financial losses and emotional reactions. Pass the self-test, keep a diary, test a short period and, if necessary, move on to a longer one, adjusting the deadlines in the process. This approach guarantees an effective "pause" and a reduced risk of relapse.
