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Tips for psychologists to control gambling behavior
Shortly
Control rests on three pillars: awareness (notice impulse) → structure (limits, pauses, rules) → environment (barriers and substitutions). Below are working techniques from CBT, motivational interviewing and prevention of breakdowns, which are used in practice.
1) Catch the moment: "hot" vs "cold" thinking
"Hot" signals: rush, "finish and return," anger/euphoria> 5/10, night, fatigue, alcohol.
Rule of the day: any increase in limits, catch-up, new format - only tomorrow.
Micro-pause 90 seconds: 6 breathing cycles 4-2-6 → glass of water → get up and walk. Momentum drops - solutions become more rational.
2) CBT: reevaluating the thoughts that push the bet
Frequent automatic thoughts → Rational replacement
"A series of losses means you will be lucky soon →" Events are independent; the series does not "owe" anything.
"I control the outcome" → I can only control the limits, time and exit.
"Today is my day - I will raise the stake →" Euphoria distorts the risk; promotion - only tomorrow.
"I'll put a little for the sake of interest" → Interest can be closed without money: analysis of the match/pause/replacement.
Exercise (1 minute): "Thought → pros/cons → new thought." Write down with one line.
3) STOP skills: simple protocols (1-5 minutes)
STOP-90 (1.5 minutes)
Stop click → breathing 4-2-6 × 6 → water → get up/movement 30-60 sec → emotion score (if> 5/10 - not playing today).
STOP-5 (1 minute)
Trigger → Thought → Emotion (0-10) → Alternative (shower/walk 10 min/call) → Total. Fill after each pulse.
STOP SESSION
Timer 25-30 min + pre-alerts for 70/90% time/loss; any worked - an exit without "one more."
4) Motivational interviewing: Reinforce the "why"
Answer in writing (2-3 minutes):- What gives me control now? (sleep, relationships, money, self-respect)
- What are the costs of hot sessions?
- Change readiness assessment 0-10: if <7 - what will increase by 1 point? (convenient blocker, friend support, evening without screens)
- Keep the answers in sight - this is "fuel" in doubt.
5) Limits that actually work
Double limits: both in time (30-60 min/session) and in losses (ceiling for a day/week).
Stop-win (profit threshold): reached + X% - exit and partial withdrawal (30-50%).
Delay in raising: any changes in limits - after 24-168 hours and not on an active day.
Disable accelerators: autospins, "turbo," replenishment "in 1 click."
6) Wednesday design: Make it harder to "snap"
Blockers/" night silence": 23: 00-08: 00 on the device.
Delete saved cards and auto payments; separate card without overdraft.
White list of days/games; nothing "new" without a preliminary plan.
Sotsdetox: mut trigger chats/streams, promo email filters.
Ritual of the end: water → close the application → 2 lines in the diary → a 10-minute "replacement of pleasure."
7) Managing emotions: what to do about euphoria, anger, boredom
Euphoria/" on the wave": stop-win, partial withdrawal, pause at least 2-4 hours (better until tomorrow).
Anger/frustration: STOP-90 + "rule of the day" for any decisions; talking to a loved one without betting details.
Boredom/FOMO: a ready-made list of "replacements" for 10-15 minutes (shower, walking, 20 squats, audio head, call a friend, board/console without donation).
8) 14-Day Trigger Card
Collect "People - Places - States - Events." For each:- Signal (as I know) → Barrier (block/limit/night silence) → Replacement (what I do instead) → Support (to whom I write).
- Example: Night in bed → phone in the corridor + audio 10 min; I am writing "off" to the partner of responsibility.
9) Social support and agreements
Responsibility partner: once a day you send "time/total/emo scales," without amounts.
Family: short script:- Groups/consultations: 1-2 touches per week reduce the risk of disruption.
10) Weekly self-monitoring cycle (15 minutes on Sundays)
1. How many sessions were ≤ time plan?
2. Were there "hot" solutions? What triggered them?
3. Which replacement worked better?
4. What I will strengthen next week: one barrier and one replacement.
5. Progress outside the game: sleep, movement, meetings (≥2/ned).
11) 30-day plan
Week 1 - Stop and Visibility
Timeout/blocks/night silence; double limits; diary STOP-5.
Week 2 - Framework and replacements
White list of days/games; stop-win + partial output; 2 "screen-free" evenings; list of replacements.
Week 3 - Wednesday and Triggers
Mute trigger content; the phone spends the night outside the bedroom; trigger map; training "rules of the day."
Week 4 - Anchoring and Growing
Weekly review; add 1-2 "healthy" activities (sports/hobbies/friends); leave the work measures for another month.
12) Checklists
Before any session (1 minute):- Euphoria/anger/anxiety ≤5/10
- Time ___ min· ≤ loss ___· Stop-win = ___
- No "new" formats; limit edits - not today
- Assigned non-gaming activity after ___ minutes
- Night silence worked
- Completed STOP-5 ≥1 times
- Sent time/total/emo scales responsibility partner
13) Scripts for a "hot moment"
To myself (15sec): "It's momentum, not a plan. Pause 90 sec → water → breath. The decisions are tomorrow."
After winning: "+ N% - stop. I withdraw 30-50% and close. Tomorrow I'll decide what's next.'
After the offensive minus: "The series does not change the chances. Dogon is an emotion. 48 Hour Timeout"
14) When it's time to see a specialist
Breakdowns ≥2 once a week, night sessions, secrecy from the family.
Mounting debts/conflicts/insomnia/panic.
Thoughts of self-harm - contact your local emergency services/crisis help line urgently.
Optimal: therapist (CBT, motivational interviewing), mutual assistance groups, with debts - financial consultant.
15) Mini-FAQ
What is more important - the limit of money or time? Both: in time it catches "sticking," in money - "overclocking."
Is it possible "moderately"? Yes - with strict limits, delay in increasing and readiness to turn off with an emo scale> 5/10.
How to stay after stop profit? End ritual + partial withdrawal + rule of day.
Controlling gambling behavior is a set of habits, not a one-off "willpower." Catch "hot" moments with a pause, keep double limits, rebuild the environment and add social support. Take small steps every day and take stock every week - this way excitement ceases to control you, and you regain time, money and peace of mind.