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How to control emotions while playing
Emotions make the game interesting - and it is they who most often lead to the "dogon," violate the limits and spoil the impression. The goal is not to "turn off feelings," but to make emotions noticeable and manageable. Below are techniques for the player and product patterns for the operator to maintain a balance of drive and awareness.
1) The game's emotion map: What we control
Arousal: tempo, sound, almost wins - raise "reverse" emotions.
Assessment (appraisal): thoughts "today is my day," "we must fight back" push to risk.
Behavior: impulses - increase the bet, continue "one more time," cancel the limits.
Principle: first notice → name → breathe → decide according to plan, not by impulse.
2) Base frame: three supports
1. Plan before the session: timebox 15-30 min, budget € __, Stop-loss X/Stop-win Y rules.
2. Timer pauses: 60-90 seconds every 15-20 minutes - emotions "cool down."
3. Diary of 3 lines after: time, ± amount, emotion 1-10 → facts instead of "felt what was lucky."
3) Five quick techniques per session (60-90 seconds each)
3. 1. Breathing 4-6 (HRV)
Inhale 4 counts → exhale 6 counts × 6-8 cycles.
Effect: reduces the heart rate, returns the "brakes" of the prefrontal cortex.
3. 2. STOP
S - Stop, T - Take a breath, O - Observe (what's in the body/thoughts?), P - Proceed by plan (follow the limit plan).
Phrase: "Plan over momentum."
3. 3. 5-4-3-2-1 (touchdown)
Name it: 5 things you see 4 - feel skin 3 - hear 2 - smell 1 - taste.
Effect: Returns attention to the body, lowers the "tunnel."
3. 4. Surf the urge ("ride the wave")
Track the boost/catch-up momentum like a wave: rises → peaks → falls in 60-120 seconds if you don't act.
Phrase: "The wave will pass - the decision will remain mine."
3. 5. RAIN
Recognize (recognize emotion) Allow (recognize its existence) Investigate (where in the body?) Nurture (support yourself with a phrase).
Phrase: "I can stop. I choose the pace and budget."
4) No-trap thinking: Three changes
"We need to fight off →" "Stop-loss is completed - the session is over."- "Today is my day - I will add" → "Rate plan> feeling of form."
- "Almost hit - again!" → "Almost = lost; the chance did not grow."
5) Pause protocol (2 minutes by timer)
1. Close the game/screen.
2. Breathing 4-6 × 8 cycles.
3. Rate the scales HALT: Hungry/Angry/Lonely/Tired - what is "on"?
4. Solution: a) return to plan b) pause 24 h c) lower limits.
6) Daily rituals before/during/after
To (1 min):- Intention: entertainment, not earnings.
- Timer 20 min, budget € __, X/Y - write in a note.
- Pause every 15-20 minutes (timer/nooj).
- If the "dogon" is the STOP + surf the urge technique.
- Diary 3 lines. With emotion ≤4/10 or violation of the framework - time-out 24 hours.
7) Micro-texts (save/paste into interfaces)
"Are you in the game 20 minutes. Take a short break? Mission progress will continue"
"Hit pulse" = pause signal. Stop-loss X has already been reached"- "Almost-winning is losing. The probability of the next outcome did not change"
"Today, €12/€ 30 has been spent from the entertainment budget. Do you want to set a daily limit?
8) Check list of self-test (mark before start)
[The] I'm sober/slept/not stressed.- Timer 15-30 min and quiet hours are active.
- Limits: budget € __, Stop-loss X/Stop-win Y.
- Ready to apply: 4-6, STOP, 5-4-3-2-1, surf the urge.
- "Almost = losing" - I remember.
- Dogon after losing
- Irritation/anxiety
- Wanting to up the ante 'because I feel'
- Night hour/fatigue
- Thoughts "I will return my at any cost"
9) Platform tools that help keep emotions
Time/expense nuji in a soft tone + "Set limit" button.
Timeboxes and "breath windows" without loss of mission/streak progress.
Neutral near-miss: no "winning" sound and confetti.
Tula "As considered": chance, € -equivalent to bonuses, terms "burn out."
RG default: deposit/loss/time limits in 1-2 clicks; time-out/self-exclusion; quiet hours and suppression promo on pause/hard limits.
Pressure-free language: "Take a break?" instead of "Don't miss a chance! ».
10) "Emotional health" metrics (dashboard operator)
Behavior: Early-exit ≤5 min, attempts in 60 seconds after near-miss, streams of pauses/timeouts.
Quality: Complaints/1k, why not counted tickets, CTR How Counted.
RG: share of players with limits, time-out usage, cancellation of limits immediately after installation.
Economy: Δ ARPPU (net) under the control of Prize & Bonus/Active and the share of "overheated" patterns (night marathons, dogon).
11) A/B ideas with gardrails
Nooj "20 min → break": on/off → early exits, complaints/1k.
Near-miss: silence vs neutral sound → attempts "after," dogon-rate.
Built-in breath card 4-6 in pause: on/off → return after the break, quality of reviews.
Button "Set limit" inside the nudge: on/off → adoption limits.
Guardrails: SRM check, increase in complaints/1k, RG incidents - auto-stop test.
12) 7-day self-control training plan
Day 1: set timer, limits, quiet hours; check out X/Y.
Day 2: play 1 window 20 min; apply 4-6 and STOP; diary 3 lines.
Day 3: No Play Day; walk/sleep/water.
Day 4: Add 5-4-3-2-1; check pulses "catch up."
Day 5: contract with loved ones: "If I violate X/Y - a pause of 7 days."
Day 6: Test "surf the urge" on a strong pulse.
Day 7: overview of the week; in case of alarm - lower the limits.
13) Frequent questions
How to understand that emotions are out of control?
Breaking limits, catching up, getting angry/ashamed after a session, losing sleep are pause signals.
Is it possible to play in a bad mood "to distract"?
Better not: impulsiveness and the risk of "dogons" are growing. First - sleep/water/walk.
What to do after the "breakdown"?
Stop → record of the fact → time-out 24 h → reduction of limits → support (close/specialist).
14) Mini Case (Synthetic)
The operator added timeboxes of 20 min, soft nooji with a limit button, neutral near-miss and a 4-6 breath card in pause. For 8 weeks (holdout 15%): complaints/1k − 27%, dogon-rate − 16%, share of players with limits + 14 pp, Retention L30 + 2. 0 pp, Δ ARPPU (net) - stable, the share of "overheated" patterns − 9%.
Emotion control is a skill, not a "character." It is built on simple elements: a plan before (timebox, limits), breathing and pauses during, a short reflection after, plus an honest interface without pressure. So excitement remains the spark of pleasure, and decisions are yours, conscious and sustainable.