How to monitor the balance of emotions while playing

It is not mathematics that suffers in the game, but the head: irritation, euphoria and haste destroy the limits, push to "catch up" and errors in payments. The balance of emotions is a set of simple procedures that are triggered by a signal. Below is a practical set of tools: scales, timers, protocols and if-then scenarios for logic, not momentum, to make decisions.

1) Emo thermometer: 5 status levels

Level	How it feels	What to do
1 - Calm	Steady breathing, no rush	Play according to plan
2 - Slight excitement	Excitement appeared, I want to accelerate	Slow down, remind yourself of SB/SL/SW
3 - Voltage	Hurried clicks, thoughts of a "one-off promotion"	Pause 5-10 min, water, 10 breaths
4 - Tilt	"Recoup now," irritation	Close lobby, 15-min "stop protocol," no return today
5 - Red zone	Sweat, shiver, desire to borrow money	Timeout 24-72 hours, delete auto-saved cards, inform a trusted person

💡 Scale - every 15-20 minutes or at any pulse.

2) HALT + before the start (admission to the game)

Hungry, Angry/Anxious, Lonely, Tired + Stressed.

If 2 points or more are active, transfer the session.

3) Action areas and protocols

Green (levels 1-2)

Tempo: manual, no "turbo."

Breaks: by timer (see item 5).

Reality-check reminders every 30-60 min.

Yellow (Level 3)

Pause 5-10 min: get up, water/air, 10 slow breaths.

You can only return with the base rate. Yellow repeat - end of session.

Red (levels 4-5)

Close lobby → 15-min stop protocol: breathing, trigger recording, walking.

The thought of "recouping" → a timeout of 24 hours (better 72 hours).

Delete autosaved cards, turn on the "output lock," write to one trusted person: "I am in pause until [date]."

4) Body markers as sensors

Pulse and breathing: suddenly more often? Signal to pause.

Motor skills: hasty clicks, clamped jaw, stoop.

Temperature/sweat: overheating of the phone/hands is a reason to stop.

Fix two markers - and immediately pause for 5-10 minutes.

5) Time mode and breaks

Mode	Duration	Break	When
Sprint	25 min	5 min	In the evening, high-vol
Standard	45-50 min	10 min	Basic mode
Focus	90 min	15-20 min	Only on low-vol and in a vigorous state

Day limit: no more than 2-3 sessions. Night/alcohol - stop.

6) 90-second cooling techniques (fast and without "esoteric")

Box-breathing 4-4-4-4: inhale-pause-exhale-pause for 4 counts × 4 laps.

4-7-8: inhale 4, delay 7, exhale 8 × 4 laps.

5-4-3-2-1: name 5 visual objects, 4 sounds, 3 senses, 2 odors, 1 taste - returns to "here-and-now."

Cold water + posture change: physiological reset.

7) "If-then" scenarios (keep it visible)

If the thought of "raising the rate once," then the end of the session and − 20% to the base rate tomorrow.

If you "recoup now," then the time-out is 24-72 hours.

If SL or SW is reached, then the output is immediately (part of the profit - to the output).

If two bodily stress markers, then a pause of 5-10 minutes.

If the bonus drives the deadline, then the game without a bonus today.

8) Practices that keep the balance in plus

External timer (phone/clock), Do not disturb mode.

Slow tempo: no "turbo," no autospins (or short series).

Wednesday: light, cool, water at hand, no extra tabs/notifications.

Magazine 60 seconds: after the session - the result of the ±, the level of emotions (1-5), 1 lesson.

9) Before-after checklists

To

HALT + almost clean (≤1 point).
BK, SB, SL = SB, SW = 30-50% SB, rate =% of BK recorded.
Mode: Sprint/Standard; timer and reality-check enabled.

Pro tempore

Emo assessment every 15-20 min.
Pauses on schedule; dogon is prohibited.
Any SL/SW is output.

Later

Journal: Total, Emotions 1-5, Triggers, 1 Action for Tomorrow.
With emotions 4-5/5 - time out 24 hours and return only to "Sprints."

10) 7-day emotional control training plan

D1: set timers and "emo thermometer" (sticker/note). One session Sprint 25 + 5.

D2: add breath 4-7-8 at each level 3.

D3: 60 seconds log + rule: any thought of "raising" = stop.

D4: "Standard" 45-50 + 10, without bonus deadlines; test-output at plus.

D5: off-day or short Sprint; repeat HALT +.

D6: training the "red button": simulate the scenario "recoup" → a timeout of 24 hours.

D7: review of the week: how many times did you stop according to plan? If <90% - reduce the rate by 20% and another week with "Sprints."

Success metrics: compliance with SL/SW ≥90%, 0 "one-time increases," average emo score ≤3/5.

11) Mini templates (copy to notes)

Emo check (every 20 min)

💡 Level: 1/2/3/4/5 Breathing: yes/no Pause: yes/no

Log 60 sec

💡 Total ± __: Emotions __/5 Trigger: ____ Lesson: ____ Tomorrow: ____

Rule Card to Screen

💡 SL = SB, SW = 30-50% SB → yield.
"Raise bet/win back" → stop/time out 24-72 hours.
Emo level ≥3 → pause 5-10 min.

12) Responsibility and safety

Play only with free money and within the laws of your jurisdiction. Signs of loss of control (debts, secret deposits, frequent "dogon") - a reason to make a timeout of 72 hours and turn to specialized specialists/support lines.

The balance of emotions is processes, not "strength of character." Regular emo checks, clear zones with understandable actions, short cooling techniques and pre-prescribed "if-then" scenarios turn the game from an emotional swing into a controlled hobby. Keep the rituals - and your head will be colder than any impulse.