By recognizing common triggers and developing strategies to manage them, it’s possible to resist temptations and destructive habits. This journey to Spinago requires self-awareness, discipline, outside support and time. However lasting change is within reach.
Common External Triggers
Certain environments, activities and influences can spark strong gambling cravings, especially in early recovery. Being aware of these external triggers is the first step toward avoiding or controlling them.
Places
Casinos, racetracks and other gambling venues are obvious triggers. Consider avoiding driving by these locations and making plans to steer clear of them. Out-of-town trips and destinations with many gambling options present temptation and risk as well.
People
Spending time with friends and family members who gamble frequently could intensify your own urges. Politely explain that you cannot participate in these activities and limit your exposure when possible.
Alcohol and Drugs
Substance use is often closely tied to problem gambling. Being under the influence lowers inhibitions and self-control. Avoid drinking alcohol or taking recreational drugs, especially in high-risk situations.
Boredom and Free Time
Too much unstructured time can lead minds to wander toward gambling fantasies. Fill your schedule with positive social, physical, intellectual and spiritual activities unrelated to gambling. Stay focused on the present moment.
Money Issues and Debt
Financial problems may cause stress that triggers gambling to “solve” money troubles or chase losses. Develop healthy coping methods, address debt and budgeting challenges, and seek counseling as needed.
Common Internal Triggers
In addition to external factors, internal states often play a role in igniting intense urges to gamble. Tuning into your own thought patterns, moods and behaviors can reveal vital insights.
Stress and Anxiety
Times of high tension, uncertainty, frustration, anger, sadness, loneliness and boredom can create a desire to escape painful emotions through gambling. Build healthy stress management strategies like exercise, social support, mindfulness practices and positive self-talk.
False Beliefs and Superstitions
Gambling addiction often includes delusions like “I’m due for a big win if I keep playing” or “this slot machine is hot.” Challenge these beliefs through counseling, self-help groups and reality testing.
Loss Chaser
After losing money, many gamblers feel compelled to keep playing to recover their losses. But this usually leads to bigger deficits. Accept that the money is gone forever and cannot be regained.
Powerful or in Control
Some gambling addicts report enjoying an adrenaline rush or numbing escape when absorbed in games of chance. Understand that these are temporary psychological effects and cannot solve underlying issues.
Establishment of Control
When you identify triggers, you can develop solid strategies to limit their power and resist temptation. Useful techniques include:
- Self-excluding from casinos and online gambling sites
- Using blocking and filtering software on electronic devices
- Carrying only limited cash for essential expenses
- Calling a sponsor when an urge strikes
- Engaging in a hobby, exercise or volunteering
- Meeting a supportive friend at a public place
- Writing in a journal about your goals
- Repeating an inspirational mantra or prayer
Studies suggest that just a brief 5-10 minute delay between an initial urge to gamble and possible action to follow through can dramatically decrease risk, providing time for the wave of intensity to pass. Removing immediate access to money and gambling opportunities through self-imposed barriers gives space to reflect rationally on consequences of making regrettable choices.
Table: Common External and Internal Triggers
| External Triggers | Internal Triggers |
| Gambling venues and opportunities | Stress, anxiety, depression |
| Friends and family who gamble | Boredom and free time |
| Alcohol and recreational drugs | Feeling powerful, in control |
| Financial and money problems | Chasing losses |
| Vacations and leisure events | False beliefs and superstitions |
Lifestyle Changes That Last
Along with managing triggers, establishing healthy daily routines can help minimize obsessive thoughts and risk factors linked to problem gambling. Dedicate time for positive social connections, self-care, financial responsibility, meaningful work and spiritual grounding. Consider lifestyle components like:
- Building trust and honesty in relationships
- Adopting healthy sleep habits
- Eating nutrient-rich whole foods
- Exercising several times per week
- Developing organization and planning skills
- Volunteering to help others in need
- Expressing gratitude on a regular basis
When gambling addiction triggers arise, remember that inner resilience and wise, caring supporters can help guide you to make constructive choices, even during moments of difficulty.
