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How meditation and mindfulness help manage excitement
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Mindfulness is the skill of noticing an impulse before it turns into action. For the player, this means: recognize the craving for the bet, see the emotion (boredom, stress, euphoria), slow down, accept the living feeling - and choose the behavior (interrupt, reduce the bet, pause). Below is a working system that can be implemented in 2-4 weeks.
Why it works: 4 self-control mechanisms
1. Regulation of attention. You learn to "keep" the focus on the breath/body, not on the impulse and fantasies of "fight back now."
2. Emotion markup. Calling a feeling ("anxiety," "arousal") reduces its intensity and reactivity.
3. Tolerance to discomfort. A brief craving is like a wave: it comes, rises, falls. Impulse surfing teaches you to wait out the peak.
4. Autopilot break. Micro-saws (10-60 seconds) insert a "spacer" between thought and action - a choice appears.
8 practices adapted for the player
1) 3-Minute Mindfulness Pause (Three-Minute Breathing Space)
When: before entering the application/site and with any trigger.
How could I:- Min 1: "What's going on now?" (thoughts/emotions/bodily sensations).
- Min 2: Breath focus (observe inhale-exhale).
- Min 3: Expand your attention to the whole body and the space around.
- Purpose: Switch "do now" mode to "notice and choose."
2) Surfing momentum (Urge Surfing)
When: felt the craving "to make another deposit/finish off the series."
How: evaluate traction on a scale of 0-10, observe where it manifests itself in the body (heat, pressure, itching), "swim" along the wave for 90 seconds, without acting.
Anchor phrase: "This is a wave, not an order. I can wait out the peak."
3) RAIN (Recognize–Allow–Investigate–Nurture)
When: strong emotion (anger at losing, shame, euphoria).
How could I:- R - recognize: "This is anger/euphoria."
- A - let it be, 'OK, this is here.'
- I - explore bodily: where is she in the body?
- N - support yourself: "I'm with me, breathing. I don't have to bet."
4) STOP (Stop–Take a breath–Observe–Proceed)
When: The hand reaches for the "Deposit" button.
How: Stop → inhale → observe three body signals → continue (but only after checking the plan).
5) Body Scan 5 minutes (Body Scan)
When: morning/evening; reduces the overall voltage level.
How: successively shift attention from the crown to the feet; note tension/relaxation.
6) "Noting"
When: During the session.
How: quietly mark the phenomenon that has arisen: "thought," "craving," "waiting," "fear," "euphoria," and return to the session plan. Mark = distance.
7) Box Breathing 4-4-4-4
When: After a losing/winning streak.
How: inhale 4 counts - pause 4 - exhale 4 - pause 4. 8 cycles.
8) Self-kindness (Loving-Kindness Lite)
When: Shame after breaking the limit.
As: on exhalation, repeat: "Let me be attentive. Let me stop. A mistake is not a sentence." Reduces self-flagellation, which often leads to "dogon."
Before-During-After Game Session Protocol
To
The purpose of the session (1 line): "20 minutes, rate ≤1% BR, stop loss − 3%, stop wine + 7%."
A 3-minute pause of mindfulness.
Condition check: sleep/stress/hunger (if the 2 + factors are "red" - postpone the session).
Pro tempore
Timer reality check every 15-20 minutes. Per signal - 60 seconds "STOP" or 1 Box Breathing cycle.
Notting: Notice "craving/euphoria/irritation" - go back to plan.
Rule discipline: no dogons, no over-the-plan rate increases.
Later
2 minutes diary: total (+/ −), compliance with stop loss/wine, emotions before/after 0-10.
1 min RAIN if there is residual voltage.
Exit ritual: Water/walk/exercise 10 squats - body switch.
2-4 week implementation plan
Week 1 - Basis:- 5 minutes Body Scan in the morning + 3 minute pause before each session.
- One tool to choose from during the session: STOP or Box Breathing.
- Diary after each session (2 minutes).
- Add Urge Surfing to every reality check.
- First RAIN experience after strong emotion (1 time per day out of the game).
- 10 minutes Body Scan 5 days in a row.
- "Notting" within a session; capture 3-5 prenotes per session.
- Combo: 3-minute pause + STOP + Urge Surfing on timer signal.
- 1 Loving-Kindness session per week (5 minutes) to work with shame/self-criticism.
Progress Metrics (Enter Table/Notatnik)
Compliance with limits:% of sessions with stop loss observed/total number.
Traction intensity: average value on a scale of 0-10 before and after 90 seconds of surfing.
Reality checks: how much worked/how much ignored.
Reaction time: seconds from pulse to application of technique.
Before/after emotions: anxiety/euphoria 0-10 (the goal is to reduce variability).
Regularity of practice: days with ≥10 minutes of awareness (5 +/week is good).
Triggers and anchors: how to remember to practice
Reminder anchors: "STOP" sticker on the card, timer on the phone, bracelet.
Rule 1 click: as soon as the hand reaches for the application, first - a 3-minute pause.
Buddy control: a short report once a week (screen metrics + 1 insight).
Frequent errors and quick fixes
"Doesn't work when it's very pulling." Scale back the ambition: 10 Box Breathing breaths is already a win; add a physical micro-motor (get up/walk).
"No time to meditate." Use micro-practices: 30-60 seconds as the day progresses (elevator, queue, coffee).
"Shame after a breakdown - and playing again." Add Loving-Kindness for 3 minutes immediately after the error; shame without benevolence intensifies compulsions.
"Too many techniques." For a week, choose 2 basic (3-minute pause + STOP) and 1 amplifier (Urge Surfing).
Red flags: when you need a pause and help
Game thoughts interfere with work/sleep; debt is growing; hide spending.
Limit violations are repeated for 2 + consecutive weeks.
Play is a way to "heal" loneliness, anxiety, depression.
Actions: an immediate cool-off for 72 hours, a conversation with a trusted person (buddy), if possible - a consultation with an addiction specialist/psychotherapist. Mindfulness is a powerful tool, but not a substitute for professional help for control disorders.
Meditation and mindfulness do not "kill excitement" - they return the right to choose. With a few simple practices (3-minute pause, STOP, Urge Surfing, RAIN), you learn to wait out the peak of craving, see the emotion and act according to plan. Enter a before-during-after protocol, track metrics, and strengthen the skill for 2-4 weeks. So the game remains entertainment, not steering you.