There are a number of techniques that can be used to manage gambling urges. While it’s not always easy, implementing these strategies into your life can help diminish the intensity and frequency of these cravings.
Techniques such as delaying decisions, finding healthier alternatives or focusing on positive events have all been shown to reduce compulsive thoughts in some individuals.
One unique way to manage gambling urges is by observing them like a wave. Understand that these urges will come and go, and the better you get at riding them out without trying to fight or suppress them, the more control you’ll gain over this part of you.
Meditation
Being mindful means being aware of what’s going on inside your head. It slows down your thought process so that you can observe it with a clear mind. You’re able to catch frivolous thoughts before they lead somewhere dangerous—like gambling—and relieve stress that leads right back there.
Some people might be afraid to try meditation because they think it has to involve incense and monks in robes, but it can be done anywhere at any time with anyone. There are books, apps and YouTube videos dedicated solely to teaching beginners how to meditate properly if you’d rather not take an instructor-led class.
Research shows that following an 8-week mindfulness group program helped participants become more Mindfully Aware during their course reflection test vs their pre-test responses; AKA they were less likely to gamble after this exercise. Keep in mind though: triggers will still occur post-course whether you’re ready for them or not!
Progressive Muscle Relaxation
When gambling urges hit us like a ton of bricks, we often feel anxious and stressed out on top of everything else consuming our minds. So naturally relieving those two feelings could ward off the urge entirely.
By staying focused on one thing only, like tensing then relaxing muscle groups one after another until reaching the head—for example—the mind is unable to wander elsewhere. However, beginners might need an app or video guidance to follow along with.
Maybe writing down your triggers and what you were feeling when they occurred could help you identify patterns leading back to gambling? Or maybe talking about these moments with a close friend or family member who’s noticed them happening more than usual will give you some clarity. It’s worth a try.
Group Therapy
In addition to building a support group that can help you get through this tough time, group therapy can also teach valuable coping mechanisms from people who struggle with the same things as you.
Physical activity has always been known to boost our mood, confidence and overall well-being which makes it an ideal way to occupy your time instead of gambling. Plus, when we’re so focused on how much better we feel post-workout, there simply isn’t any room in our minds for anything else—like spending money on slot machines for example.
Deep Breathing
When we take deep breaths through our nose and out our mouth, we’re forced to focus on only that instead of everything else racing around in our heads. This technique acts like a temporary distraction that reduces feelings of anxiety caused by —you guessed it—gambling urges.
Just as physical exercise provides an effective outlet for those struggling against gambling urges; activities like ice skating, swimming or even just taking a walk in the park all contribute towards mental wellbeing in their own way. Visualizing yourself next to the ocean or laying out on the beach may also help build serotonin levels up enough to keep cravings at bay.
Journaling
Writing down what happened during your last craving period could be very telling of how they start and why they occur. A lot of times we don’t notice these things until after-the-fact because our minds are too busy trying not think about it during…if that makes sense.
You can do this part alone or share your entries with friends and family who’d be able to give you their own perspective on why these urges have been so bad lately. And of course, seeing a professional for counseling will provide expert advice and resources tailor-made to your situation.
There are other ways to help stave off the urge to gamble. Regular exercise can help relieve stress, a healthy diet also doesn’t hurt. Deep breathing is a great way to calm down fast. You could even try exploring your creative side or finding a hobby that diverts your attention from temptation.
Putting an effective gambling management plan into action can have serious positive effects on your life. Joining support groups and therapy sessions with addiction experts is crucial in learning how to deal with and avoid triggers, as well as learning entirely new coping mechanisms for when you feel like gambling again.
