Dialectical Behaviour Therapy

What is Dialectical Behaviour Therapy?

Dialectical Behaviour Therapy (DBT) is an evidence-based, type of cognitive behaviour therapy. DBT is often used in clinical practice, and is most effective for those who have difficulties in managing their emotions. 

It has been proven to be effective for a wide range of mental health concerns such as: Borderline Personality Disorder (BPD), Depression, Anxiety, Trauma, Eating Disorders, Substance Use disorders and more.

Dialectical Behavior Therapy (DBT) was developed in the late 1970s and early 1980s by Marsha M. Linehan, a psychology researcher at the University of Washington. Linehan's personal struggles with mental illness motivated her to pursue a career in psychology, focusing on suicide prevention.

There are 4 skills taught in DBT: Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness.

DBT can be provided in both individual consultations with a psychologist, as well as in group therapy programs.

1. Mindfulness

Involves learning to stay anchored in the present, reducing worry about the past or the future.

2. Distress Tolerance

This module teaches acceptance of things you do not have control over. It involves learning to understand, and manage your emotions in difficult or stressful situations, without using harmful behaviours. 

3. Emotion Regulation

Involves being more aware of your emotions, and how they impact your thoughts and behaviours. When you understand your emotions, you can better manage them. 

4. Interpersonal Effectiveness

Learning to maintain healthy relationships while taking care of yourself. This involves learning how to ask for what you need and want, setting appropriate boundaries and effectively dealing with conflict.

Research has consistently demonstrated the effectiveness of DBT:

• Reduced rates of suicidal gestures

• Fewer psychiatric hospitalizations

• Lower treatment dropout rates

Group therapy and individual therapy for DBT is available at the Australian Institute for Human Wellness. Contact us to find out more.

What to do when your friends are gambling

By: Dr Anastasia Hronis (clinical psychologist) & Natalie Winiarski (research assistant)

Changing your relationship with gambling can be hard when your friends also gamble.

For many people gambling is, or at least starts out as a social activity. However, seeing your friends gamble can trigger associations with past gambling behaviour and increase the urge to gamble again. It's crucial to strike a balance between maintaining your relationships and safeguarding your well-being. This article provides some tips as to how to handle social situations and friendships, without compromising on your own values and boundaries regarding gambling.

1. Reflect on Your Boundaries

Take some time to reflect on your own boundaries. Understand what you want your relationship with gambling to be like, as it can be easy to sometimes be persuaded by other people. Think about what makes you uncomfortable and what you're willing to tolerate. Whether its setting limits on the time you spend on or around gambling, talking about gambling, or money spent on gambling, having a clear understanding of your own boundaries will help you communicate these effectively with others and ensure you're taking care of your own mental and emotional health.

2. Communicate with Your Friends

Consider initiating discussions with your friends, where you can share your boundaries around gambling. Think about having these conversations in a way that is open and non-judgmental about their gambling. Express your concerns genuinely and focus on your feelings using “I” statements rather than pointing fingers. For example, say, "I've noticed that we've been spending a lot of time at the casino lately, and it's making me feel uneasy. Can we talk about it?" Consider also reaching out to external supports such as other friends, family or joining support groups to openly share your struggles, get advice, and connect with others in a similar situation to you.

3. Suggest Non-Gambling Activities

Propose alternative activities that don't involve gambling or gambling-related venues to socialise. Plan a movie night, go hiking, or organize a game night at home. By offering engaging alternatives, you're not only diverting your friends' attention from gambling but also reinforcing the idea that your relationship doesn't have to revolve around gambling.

4. Reduce your Risks When Your Friends Are Gambling

Plan ahead by reducing financial risk factors when you are around your friends gambling, such as limiting the amount of money you take out with you, leaving credit cards at home or block gambling transactions on your card. Consider thinking of a few easy exit strategies to draw upon when you find yourself in a situation where friends are gambling. It could be as simple as saying “it’s been great catching up, but I’ve got an early morning tomorrow. I’ll catch you all later” or excusing yourself to engage in a different activity. This non-confrontational approach can help uphold your boundaries around gambling while maintaining a positive atmosphere with your friends.

5. Removing Yourself When Friends Gamble

If your friends continue to engage in problematic gambling despite your efforts to communicate your boundaries, consider whether you can be around your friends when they are gambling. You might have to make the decision to not attend certain gambling venues/social outings temporarily or permanently if being around your friends gambling serves as a trigger for you to gamble. Consider setting firm boundaries and, if necessary, distancing yourself from those activities which cross your boundaries. You may also try to spend more time with people who are supportive of your boundaries around gambling or shares your commitment around gambling.

Overall, navigating friendships when your friends are gambling requires a balance of communication, setting clear boundaries and understanding. Remember that your feelings are valid, and it's okay to prioritize your mental health in the process of navigating these complex dynamics.

All of this can be difficult, but you do not have to do so alone. For more support on this topic or any gambling issue you might want to talk about, call Gambler’s Help 1800 858 858 or visit their Find Support page for more options.

How stress can trigger a gambling relapse

By Dr Anastasia Hronis (clinical psychologist) & Natalie Winiarski (research assistant)

Trying to change our relationship with gambling can be hard. Gambling can be addictive, and the urges to gamble can be strong, especially when we are feeling stressed.

Stress can impact our relationship with gambling in important ways. It can be a huge risk factor for someone deciding to gamble, and it can trigger a relapse back into gambling. It is very important that when we decide we no longer want to gamble, or want to reduce our gambling, that we also think about how we can manage general day-to-day stress.

Stress is a physiological and psychological response that occurs when an individual perceives a real or imagined threat or challenging circumstances. Stress can trigger physiological changes, including the release of stress hormones such as cortisol and adrenaline, which can leave us feeling worried, tense, irritable and overwhelmed.

Stress is common in everyday life and can be caused by a wide range of factors including work-related pressures, personal relationships, financial issues, health concerns, and other life circumstances. Common signs and symptoms of stress can include increased heart rate, elevated blood pressure, muscle tension, irritability, anxiety, difficulty concentrating, and sleep disturbances.

It’s impossible for us to never experience any stress in life, and that wouldn’t be a realistic goal for us to work towards. Stress is, after all, a natural, emotional response to challenging situations and can help us effectively address those situations. While we can’t get rid of stress completely, fortunately, there are many ways we can learn to manage stress.

Here are three strategies to help you manage stress in your everyday life to help reduce the impact it can have on the urge to gamble, as well as prevent lapses and relapses:

1. Find the Joy

For all of us, it is important to accumulate feelings of joy, and generally positive emotions. We want to do things in our day that we enjoy, simply for the purpose of enjoyment. Doing these things helps us achieve an overall sense of balance in regulating our day-to-day emotions and can relieve the impact stress can have on us.

These might include activities such as spending time with friends, watching a movie, going to the beach, getting a massage, watching a comedy show or listening to music, going outside for a ’nature break’ or some exercise. However, it may take some trial and error to find what works best for you.

Each time you do something nice for yourself, the brain releases endorphins and dopamine (dose of happiness) which not only reduces stress now, but also increases our resilience to manage stress in the future.

Finding joy in life is an ongoing journey. If you don’t know where to start, a first step can be to make a note whenever you’re feeling happy or reflect back at the end of the day to see what made you feel good. Ask yourself ‘Who was I with?’ or ‘What was I doing?’ and see how you can add more of those moments/activities to your day.

or reflect back at the end of the day to see what made you feel good. Ask yourself ‘Who was I with?’ or ‘What was I doing?’ and see how you can add more of those moments/activities to your day.

2. Build a Sense of Achievement

Stress can make us feel overwhelmed and feel like we are losing control. However, building a sense of achievement can be a powerful tool to combat these feelings. A sense of achievement is the satisfaction we feel when we make progress and achieve something we put our mind to.

When we accomplish a task or a goal, no matter how small, dopamine is released (the happy neurotransmitter) and this leads us to feel proud of ourselves, confident in our abilities and build a sense of control over our lives. These feelings can help us build positive well-being and confidence to cope with stress.

When trying to build a sense of accomplishment, it is important that we start with small, realistic and achievable goals, with reasonable time limits. Goals can come from various aspects of our lives, such as fitness goals like running a certain distance, learning a new language or skill, setting career goals, or building your social network.

Practically, you might like to start by writing down your task/goals and then break them into smaller steps by asking yourself ‘What actions do I need to achieve this?’ It is important to start with small manageable steps and progressively build, as each time we achieve something, we are motivated to keep striving for success. For example, if the goal is to run 5km, start with running 500m, then 1km and keep increasing the distance until you reach your goal. Keep a record of your progress, such as tracking the hours you’ve spent running for the week, or the number of sales you made at work, as maintaining a log allows you to visualise your progress and can be a powerful motivator.

Ultimately, building a sense of accomplishment can equip you with the skills to better manage stress, and reduce the impact stress has on your gambling.

3. Plan for How to Cope

If you know that a stressful situation is coming up, think about ways in which you can cope ahead of time. This could include identifying the people in your life you can turn to for support, prioritising yourself through self-care and downtime during stressful periods, using professional support, or creating a stress tool kit with activities that help you relax such as a favourite book, soothing music or keeping a stress ball around.

Coping with stress is a dynamic process and what works for one person may not work for another. You may like to experiment with different strategies or after experiencing a stressful situation, reflect on what helped you cope in that moment, or what has worked in the past. Regularly reflecting and revisiting your stress-coping plan can help you refine its effectiveness over time.

If you have had a relapse, remember to be kind to yourself. Changing our relationship with gambling can be hard. Thinking about what may have triggered a relapse and what strategies we can put in place can help avoid this happening in the future can help in the process.

Manage gambling urges using this simple trick

By: Aimee Oliveri (clinical psychologist) & Dr Anastasia Hronis (clinical psychologist)

Do you ever find yourself overwhelmed by the urge to gamble? Strong urges can be both physical and psychological. Our thoughts might race, and we may feel irritable, agitated, or restless. In those intense moments, it's essential to have a practical tool to help you stay on track and manage that distress. One such tool is as simple as taking a cold shower – a technique that physiologically taps into our body's incredible "dive reflex."

Now this strategy might sound a bit ridiculous or basic, but stick with us as we explain it all, because it can be highly effective. This is one of many skills used in a type of therapy called Dialectical Behaviour Therapy. In this blog post, we'll explore the science behind the dive reflex and how it can be an effective strategy for managing powerful gambling urges.

The Science Behind the Dive Reflex

The dive reflex, also known as the mammalian response, is a fascinating and innate survival response our bodies have when our face, particularly the area around our eyes and nose, come into contact with very cold water. It's not just a party trick; it's an evolutionary adaptation that causes our body to initiate a series of physiological changes to help us adapt to a potentially life-threatening situation.

During the dive reflex, the heart slows, and blood vessels constrict. This response helps people by conserving oxygen and decreasing the risk of potential harm, such as drowning.

Leveraging the Dive Reflex to Tackle Gambling Urges

So, how can you harness the power of the dive reflex to effectively manage your gambling urges?

Let's explore various methods of using cold water to initiate the dive reflex and control those overwhelming gambling urges:

1. Apply cold ice-packs to your forehead, eyes or other parts of your face: a chill remedy for taming those urges. If you don’t have an ice pack, a bag of frozen peas will do the trick.

2. Have a cold shower: and we mean COLD. This will give you a full-body experience of the dive response.

3. Sip small amounts of cold water: a soothing yet refreshing way to harness the power of the dive reflex.

4. Splash your face with cold water: a quick, refreshing wake-up call for your senses.

Benefits of The Dive Reflex

Now that we've explored the ‘how’ of using cold water to initiate the dive reflex, let's delve into the benefits for managing gambling urges:

1. Promote Calm and Relaxation: The dive response triggers the release of endorphins, and slows down the heart rate, which can have a calming effect. This helps mitigate impulsivity and makes it easier to resist acting on the urge. It's like a reset button for your emotions.

2. Enhanced Focus and Awareness: The dive response increases alertness, redirecting your attention away from the urge and making you more present in the moment. This can be a valuable tool for self-control and regaining command over racing or impulsive thoughts related to gambling.

3. Circuit Breaker and Distraction: During the dive response, the sudden shock of cold water can interrupt intense impulses, providing a much-needed break from intrusive thoughts and urges.

4. Alternative Outlet: Engaging the dive reflex can serve as a healthier alternative to gambling, disrupting the urge, and redirecting your energy towards more constructive activities.

The Dive Reflex in Action

Picture this scenario: You're at home, and the urge to gamble is overwhelming. The thought of placing another bet consumes your thoughts. What do you do?

1. Jump in the shower.

2. Gradually turn the water to cold.

3. Tune in and pinpoint the sensations you're experiencing. Notice your heart rate—is it slowing down?

4. Observe your thoughts. Is your mind clearer? Is the urge as powerful as it was just a few moments ago?

A Word of Warning

When inducing the dive reflex, it's important to be aware that you may initially experience a gasping or shock response, known as the cold-water shock response. This reaction is considered normal and safe when using the methods mentioned earlier. However, immersing your entire body in extremely cold water can pose serious risks and even be life-threatening. For your safety, we strongly advise caution when experimenting with cold water techniques, and it's essential to follow the guidance of a qualified professional.

Not a Cure-All

While the dive reflex can be a valuable tool for managing strong urges, its effectiveness may vary from person to person and depending on the specific urge or impulse. It's essential to combine it with other strategies for impulse control and addiction management. For instance, after having a cold shower, consider following up with another effective strategy. This could involve reaching out to a support person, or engaging in a meaningful activity you enjoy such as going for a walk.

Key Takeaways

Managing intense urges to gamble can be challenging, but the dive reflex is a practical and science-backed tool that can improve your chances of staying in control. We can initiate the dive reflex through methods such as having a cold shower, or splashing cold water on our face.

Remember, it takes time and practice, but with persistence, you can harness the power of the dive reflex to combat those strong gambling urges, regain control and find healthier ways to cope.

You're not alone on this journey, and support is available.

Let's talk gambling: Values - What they are and why they matter

Listen to and share this episode of the Foundation's new podcast, Let's talk gambling. This episode features clinical psychologist Dr Anastasia Hronis and VRGF Lived Experience Advisory Committee member Nicholas Bloom - watch their discussion about values, how they are related to our behaviours, and how we can use them to create meaningful goals.

Let's talk gambling: What to expect when seeing a counsellor

Listen to and share this episode of the Foundation's new podcast, Let's talk gambling. This episode features clinical psychologist Dr Anastasia Hronis and VRGF Lived Experience Advisory Committee member Nicholas Bloom - watch their discussion on how to find the right therapist for your needs.

Let's talk gambling - Episode 5: How to have the conversation

Listen to and share this episode of the Foundation's new podcast, Let's talk gambling. Featuring clinical psychologist Dr Anastasia Hronis and VRGF Lived Experience Advisory Committee member Nicholas Bloom, this episode offers useful insights and practical tips on how to have a conversation with someone about their gambling. Find out more, download resources and get involved at https://responsiblegambling.vic.gov.au/reducing-harm/awareness-campaigns/gambling-harm-awareness-week/

#GHAW2023 #TalkShareSupport

What is Cognitive Behavioural Therapy, and how can it help you with your gambling?

By Dr Anastasia Hronis (Clinical Psychologist)

One common concern expressed by people seeking help for gambling, is their uncertainty about what therapy actually involves and how it might help.

Several different types of therapies can be beneficial for overcoming gambling difficulties, with one of the most common and evidence-based therapies being Cognitive Behavioural Therapy, or CBT for short. In this article, we delve into explaining what Cognitive Behavioural Therapy is and how it can assist you in dealing with your gambling struggles.

Cognitive Behavioural Therapy is an extensively researched therapy that has proven effective for individuals dealing with a range of mental health challenges, including depression, anxiety, anger, addictions, and more. It is a therapeutic approach that centres around changing problematic and unhelpful thought patterns and behaviours.

Cognitive Behavioural Therapy is based on the framework outlined in the image below. It shows that our thoughts, feelings, and behaviours are interconnected and influence one another. We have thousands of thoughts daily, but we often fail to consider whether these thoughts are true or helpful to us. We don't always actively assess whether our thoughts are conducive to achieving our life goals or whether they might be counterproductive.

CBT helps people by fostering awareness of their thought processes. A therapist assists a person in recognizing any untrue or unhelpful thinking patterns they may possess. This is something all of us experience at times. We sometimes engage in catastrophic thinking, personalise situations that aren't related to us, assume we understand the motives behind other people's actions when we really don't, or believe we can predict outcomes when they are beyond our control. These are various forms of unhelpful thinking patterns we may fall into. CBT helps us bring these patterns to light and challenges us to evaluate their truthfulness or falsehood by seeking factual evidence.

The ability to identify and challenge our thoughts is a crucial skill in CBT. Let me provide you with an example related to gambling. A person playing a poker machine may start thinking, "I haven't won in a while, I am due for a win." This is an untrue thought based on the fact that each spin is random and unrelated to the one before or after it. This thought tricks our minds into thinking we can predict a win when we cannot.

Alternatively, someone might think, "I'm such a failure because I gambled and lost money today when I said I wouldn't." This is an unhelpful statement that needs to be challenged and replaced with a more realistic and reasonable thought like, "I am disappointed that I gambled today when I didn't want to, but I am committed to my gambling recovery program and can maintain self-compassion while still sticking to my decision not to gamble this week." This process of challenging and changing thoughts is known as cognitive restructuring.

In the CBT model, we also examine how these thought patterns can influence our emotions and subsequent actions. The thought "I'm due for a win" is likely to make someone feel excited, leading to the behaviour of continuing to gamble. The thought "I'm a failure" is likely to result in feelings of sadness or hopelessness, which may cause withdrawal from important life activities, further reinforcing the sense of failure and perpetuating a cycle. Understanding not only how our thoughts function, but also how these patterns are perpetuated, helps us bring about emotional shifts and behavioural changes.

Whilst CBT can be highly effective for some individuals with gambling concerns, there are other types of therapies, such as Dialectical Behavioural Therapy or Schema Therapy, that can also be beneficial.

If you are struggling with gambling, it's important to know that help is available. For more support on this topic or any gambling issue, call Gambler’s Help on 1800 858 858 or visit our Find Support page for more options.

Intrusive gambling thoughts and how to manage them

By Aimee Oliveri (Clinical Psychologist) & Dr Anastasia Hronis (Clinical Psychologist)

One of the most unique human experiences is our ability to think. Humans have thousands of thoughts per day. Sometimes these thoughts might be fleeting, popping in and out of our minds with no major impact, while other times it can be hard to detach from a thought.

For those trying to quit or reduce gambling, it can be common to have a thought such as “what if I just place one more bet”. However, when this thought starts to become more involuntary, persistent, and disruptive, it is known as an intrusive thought. Intrusive thoughts can be highly distressing, and difficult to manage. If you’re experiencing intrusive thoughts about gambling, here are some strategies to help you manage these thoughts more effectively:

1. Recognition

The first step to managing intrusive thoughts is recognition. Intrusive thoughts for people who gamble often revolve around the urge to gamble or the fear of relapse. Examples include thoughts like:

"I know I can win this time if I focus."

"What if this is the big win I've been waiting for?"

“What if I can't control the urge to gamble forever?"

When you notice thoughts like this, especially if they are persisting or causing distress, it can be helpful to acknowledge the thought you are having as it arises, and label it as an intrusive thought. This act alone can improve self-awareness, and place you in a better position to respond to the thought more effectively.

2. Thought diffusion

Next, it can be helpful to practice distancing yourself from your thoughts and reminding yourself that they are nothing more than mental events. This allows us to take a more objective, non-judgemental and detached perspective, otherwise known as “thought diffusion”.

We can practice thought diffusion in a number of ways. We might say out loud "This is just a thought" or "I'm having the thought that..." We could imagine watching the thought pass by, much like observing a leaf floating down a stream. We could also write the thought down on a piece of paper and rip it up. By acknowledging the thought with detachment, the thought tends to lose some of its emotional charge and power, which allows us to respond in a more helpful way.

3. Challenging our thoughts

Another step to manage unwanted intrusive thoughts about gambling, is to try to identify and challenge any irrational or unhelpful beliefs that come to mind. For example, if you're thinking, "I have to gamble to feel better," challenge this belief with evidence to the contrary, such as remembering times when you've managed stress or emotions without gambling.

You can also replace negative gambling-related thoughts with more balanced ones. For instance, you can reframe the thought "I need to gamble" as "I have the ability to cope with stress and emotions without gambling.” This technique is known as cognitive restructuring, and helps adjust our perceptions and interpretations to be more holistic.

4. Urge surfing

Sometimes intrusive thoughts are more persistent when we are experiencing a strong urge. It can be helpful to remind ourselves that no matter how strong an urge is, it will always subside. Moreover, there are things we can do to help shift our focus and endure the discomfort of the urge without acting on it.

For example, we might engage in a distracting activity, such as exercise, reading, or listening to music, reach out to someone, or practice relaxation techniques. Be sure to engage in activities or tasks that are meaningful and align with your values.

5. Manage any triggers

Sometimes intrusive thoughts can be more pronounced when we are in triggering environments or states. It can be helpful to recognise the situations, emotions, or external cues that trigger your gambling-related thoughts, so that you can manage them more effectively when they arise.

For example, if a particular social circle encourages gambling or any other unhelpful behaviours, it may be necessary to limit contact with those individuals, while simultaneously increasing contact with supportive and understanding friends and family. Seeking support from a trained psychologist or therapist can also be particularly helpful during this process.

Navigating intrusive thoughts during the gambling recovery journey can be daunting, but it is possible with effective strategies in place. If you are struggling with gambling, it's important to know that help is available. For more support on this topic or any gambling issue, call Gambler’s Help on 1800 858 858 or visit our Find Support page for more options.

Five reasons to try quitting gambling again

By: Samuel Ma (Clinical Psychology Registrar), Dr Anastasia Hronis (Clinical Psychologist)

Quitting gambling can provide many people with a sense of fulfilment. You may notice that your relationships with loved ones improve, you are more financially stable, or that you can spend more time improving your fitness.

However, what happens if you find it hard to stick with quitting, and go back to gambling? This article details five reasons why you should try again. It will show that these temporary setbacks, or lapses, form an integral part of your recovery. Rather than seeing them as a “failure”, it can be helpful to look at these lapses as important opportunities for growth.

Lapses are common when trying to quit gambling.

Progress is rarely linear, especially when it comes to changing our relationship with gambling. We can be vulnerable to lapses due to a range of stressors, such as cost of living pressures, mental health difficulties, or relationship challenges. Psychologists commonly discuss feelings of shame or guilt that accompany lapses with clients. Shame and guilt can actually make a lapse last even longer and be more severe. Taking an approach of self compassion is much more useful. This involves us acknowledging that lapses are common.

This is an opportunity to look at your triggers.

Consider the factors that might have contributed to your most recent lapse. Perhaps loneliness, anxiety, or depression were prominent in the week beforehand. Alternatively, recreational substance use, people that ‘enable’ gambling, time of the week, or specific environments (RSL’s, pubs, hotels) could be identified as triggers. By looking at your triggers, you can plan to reduce your exposure to them, and manage urges to gamble if they arise in the future.

Evidence-based strategies can reduce the risk of future lapses.

Reflect on what techniques may be useful in your circumstances. Unhelpful beliefs about gambling (“not gambling for a while means I am due for a win”) can be challenged by focusing on a more evidence-based interpretation (“the odds of winning are extremely low every time, irrespective of when I last gambled”). Further, practising assertiveness can allow you to refuse future gambling opportunities. Perhaps proactively reaching out to your close social network or a Gambler’s Help mental healthcare professional specialising in Cognitive Behavioural Therapy could be a good step.

It aligns with your values.

Remind yourself that quitting gambling aligns with your values. Contemplate the direction that you want to head in the next five to ten years. The qualities of character that you want to embody are your values. Consider how you want to feel about yourself, and think about what steps are needed to take you there. Typically, when mental health professionals prompt people to reflect on their own long term values, people want to try quitting gambling again.

People are here to support you

Remember that there are people around who can support you. Whether they be personal supports like friends and family, or professional supports. Many people who are in the process of quitting gambling are helped by those who deeply care about their wellbeing, and have faith in their ongoing recovery. Professional supports are also able to help you with the points mentioned above. They can help you develop insights into triggers, reflect on your values, and use strategies to help manage urges.

If you are struggling with gambling, it's important to know that you are not alone and that help is available. For more support on this topic or any gambling issue, call Gambler’s Help on 1800 858 858 or visit our Find Support page for more options.

Read the full summary:

https://gamblershelp.com.au/lets-talk-gambling/five-reasons-to-try-quitting-gambling-again/

How to manage pay day gambling urges

By: Georgia Ashworth (Clinical Psychology Registrar) & Dr Anastasia Hronis (Clinical Psychologist)

We all know the feeling of payday. It’s the day we might treat ourselves to an extra coffee, buy that new item we’ve been eyeing off, or put money towards a trip we’ve been planning. However, when struggling with gambling, payday can be difficult. It might mean mixed emotions, strong urges, and ultimately a higher chance of relapse. Below are a few strategies that might help to make payday easier to manage.

Allocating Money

Accessibility is a major risk factor for gambling. The easier it is to access gambling, the easier it may be for some people to relapse. If having access to money is a risk to your gambling recovery, consider where your money is going once it hits your account.

• Do you have trusted family or friends that could control a portion of your money?

• Are you able to set up an account without withdrawal access?

• Can your pay be direct debited into these controlled accounts?

• Can you remove access to cards?

Limiting access is the best place to start as the stronger these limits are, the easier it can make it to resist the urge to gamble.

Delay, Distract, Decide

Urges are more likely to occur on pay day. Fortunately, they pass, generally within 30 - 60 minutes. However, when experiencing an intense urge, it can feel like it’s never going to end. A strategy to manage the time for an urge to pass is the Delay, Distract, Decide, or DDD strategy.

1. Delay

When you notice the urge to gamble, emotions are heightened, which is not the best time to make a decision. Rather than deciding whether or not to gamble, make the choice to delay the decision of whether or not to gamble. Do this by setting a timer for 5, 10, or 30 minutes.

2. Distract

During this time, do something that will keep you distracted. Choosing something physical like going for a walk, or doing a hobby will help to use up energy from the urge

3. Decide

After the set time, evaluate your decision using reminders as to why you’re trying to stop or reduce gambling, and how this aligns with your goals. If the urge remains and you worry you’ll make the decision to gamble, repeat the process.

Setting Financial Goals

We’re more likely to achieve something if we have a specific and realistic goal in mind that is of importance. Try setting financial goals each payday that are achievable. An example might be putting $100 into a non-accessible savings account. When setting a goal, ensure that you are 90% confident that you can achieve it. If you’re not, then the goal is too big and should be reevaluated. Start small with your goals, and build on them over time. You could also try these Money Management tips.

If you are struggling with gambling, it's important to know that you are not alone and that help is available. For more support on this topic or any gambling issue, call Gambler’s Help on 1800 858 858 or visit our Find Support page for more options.

Read the full summary:

https://gamblershelp.com.au/lets-talk-gambling/how-to-manage-pay-day-gambling-urges/

5 steps to staying gamble-free

By: Aimee Oliveri (Clinical Psychologist) & Dr Anastasia Hronis (Clinical Psychologist)

The journey of gambling recovery (much like life) is filled with ups and downs, and it's not uncommon to experience fluctuations in motivation. At times, you may feel determined and ready to conquer your goals, while at other times the temptation to give in can be overwhelming. In order to stay on track with your recovery journey, it's important to find ways to maintain motivation. Below are some strategies to help you stay committed to your recovery, regardless of what challenges you may face.

1. Take Note of What Motivates You

During moments of low motivation, temptation can overpower logic and it can be easy to forget the reasons why you quit or reduced gambling. To combat this, create a list of all the reasons why you chose to stop gambling in the first place. Think of both the short-term reasons and long-term reasons that motivated to you stop or reduce gambling. Also consider motivations in different aspects of your life, such as relationships, work, personal goals, and most importantly, your feelings about yourself. Understanding the benefits of your recovery journey will help you prioritise your goals and maintain motivation even during challenging times. Keep this list easily accessible and review it regularly, especially when you’re struggling with motivation.

2. Set up a consistent schedule

Consistency plays an important role in building motivation and resilience, and establishing a daily routine can help with this. A consistent routine helps the brain adapt and rewire, creating new neural pathways that are associated with healthier behaviours. A routine can also help to combat boredom, enhances sleep, mental well-being, and reduces impulsivity. When planning your routine, be sure to identify various activities or goals you can pursue with the time and money you save when not gambling, such as productive tasks, exercise, hobbies, self-care, and spending time with family and friends.

3. Create an action plan

Consider all the factors that may have contributed to your gambling behaviour in the past and plan ahead to navigate these challenges. This is a proactive approach to ensure that you don't get derailed from your goals or succumb to temptations. For instance, take control of your finances by having management strategies or restrictions to make sure you make mindful decisions when handling money. During high-risk times when gambling was typical, consider engaging in replacement activities, such as playing a team sport or seeing a friend. Additionally, you can limit exposure by blocking access to certain platforms or setting up content filters. It's also beneficial to devise a backup plan for moments when things don't go as expected or when you’re feeling particularly vulnerable.

4. Maintain Overall Wellness

Physical and emotional wellbeing plays a crucial role in staying committed to your recovery. When we take care of ourselves physically and emotionally, we reduce our vulnerability to stress and emotional dysregulation. Examples include regular exercise, a consistent sleep-wake schedule, eating a balanced diet, and restricting use of mood-altering substances (this includes caffeine!). Taking care of your overall wellness will enhance your ability to regulate emotions and make effective decisions, especially during challenging moments.

5. Track Your Progress

When we are at our lowest, we may feel like we’re not making any progress. However, it’s important to remember that progress is not a straight line. Keeping a record of your recovery journey can provide evidence of your growth and achievements, as well as the various peaks and troughs you may have had throughout your recovery and how you overcame them. Seeing how far you've come can be a powerful motivator, reminding you of your capabilities and resilience.

Maintaining motivation during the gambling recovery journey is not always easy, but it is possible with effective strategies in place. If you are struggling with gambling, it's important to know that you are not alone and that help is available.

The 5 stages of behaviour change

By: Dr Anastasia Hronis (clinical psychologist)

Have you ever wondered about the process people go through when trying to change a behaviour?

Psychologists have long thought about and studied human behaviour, all the way back to the late 1800s.

The 5-stage model of behaviour change shown below was developed to better understand how people make the choice to change certain actions. It can be applied when trying to change all sorts of behaviours, including changing one’s relationship with gambling.

To understand these five stages better, see the descriptions below:

Pre-contemplation - This stage occurs before we even realise change may be on our radar. At this stage, we haven’t considered any behaviour change yet. A person in this stage may be unaware that their behaviour is problematic or creates any negative consequences.

Contemplation - This is the stage where we may start to question our gambling behaviours. We may consider whether we need to change the way we are gambling or whether we may benefit from altering our relationship with gambling. In this phase, we might consider both the “pros” and “cons” of our current gambling patterns. People in this stage intend to create a behaviour change in the foreseeable future despite recognizing that there may be significant “cons” to a behaviour such as gambling. However, a person may still be ambivalent about change.

Preparedness - After contemplating and considering change, the preparedness stage is where we commit to making a change and start planning it. This may involve talking to a loved one and agreeing to set limits when gambling, researching self-exclusion bans, or seeking out the services of a gambling counsellor. At this stage, people take small steps towards behaviour change and believe that changes can lead to a healthier lifestyle.

Action - In this stage, you action the changes you have been preparing to your gambling behaviours. People in this stage also intend to keep moving forward with these behaviour changes and maintain them in the future. This may involve setting limits, taking out a self-exclusion ban at local venues, and booking and attending the first appointment with a gambling counsellor.

Maintenance - This refers to whatever behaviours we need to continue in order to maintain the intended behaviour change. This may involve continuing to set limits when gambling, extending a self-exclusion ban or taking out self-exclusion policies at other nearby venues, and continuing to seek the ongoing services of a therapist.

The following questions can serve as a guide when reflecting on your current gambling, where you might be on the stages of change model, and what next steps you can take:

What stage of the behaviour change model am I currently in?

Identifying what stage of the model you are presently in is helpful as it guides you as to what you can do next. Remember, we can go through a process of moving back and forth throughout the model. It isn’t a definite linear progression from one phase to the next, and we can sometimes move backward as well as forward.

What do I need to do to move to the next phase?

For example, if you are in the contemplation stage, what might you need to do to move to the preparation stage? Perhaps you need to make a mental commitment and decision to try something different, which may lead you to prepare for engaging in gambling in a different way. If you are currently in the preparation stage, what step might you need to take in order to make that an action?

What are the pros and cons of my current gambling behaviours? What are the pros and cons of making some changes?

Assessing the pros and cons of your current gambling behaviours and the pros and cons of making some changes can help you realise the need for change and motivate you to take action. These questions can help a person who feels stuck in the contemplation and preparedness stages.

Change can be daunting, and as the saying goes, we are creatures of habit. Considering the pros and cons can help you weigh up your behaviours and the prospect of change. If making a change feels like it would be a good thing to do but also a hard thing to do, remember that even a small change is still a change. Set a goal for yourself that seems realistic and achievable to start with.

If you are feeling stuck in pre-contemplation, or are struggling to move to the next phase of the behaviour change model, it may be worth speaking with a therapist or gambling counsellor. Both can talk through the pros and cons and help you identify the appropriate next steps.

For more support on this topic or any gambling issue, call Gambler’s Help on 1800 858 858 or visit our Find Support page for more options.

Read the full summary here:

https://gamblershelp.com.au/lets-talk-gambling/the-5-stages-of-behaviour-change/

The 'Gambling Getaway': An Illusion of Escape

By Kelly Tow (Clinical Psychology Registrar) & Dr Anastasia Hronis (Clinical Psychologist)

Life can be full of ups and downs.

Sometimes though, the downs can become so overwhelming that we want nothing more than a way to escape. For some people, this escape might be a holiday, a relaxing activity, or time spent with a loved one.

However, those forms of escape aren’t always possible or feasible for us - especially when stressors such as our financial situation, our relationships, or our mood may be the very reason for our desire to escape in the first place.

This can explain why many people find that gambling can become a form of escape.

Many people report that when they gamble, they are able to temporarily forget about day-to-day stressors. A session of gambling can sometimes feel like brief mental holiday or ‘getaway’ from the challenges in our lives.

The only problem is that those stressors are still there when we return from our temporary escape. In fact, sometimes the temporary escape itself can make problems worse.

For example, gambling often creates further damage to our financial situation and relationships, and can lead to feelings of guilt, shame, self-loathing, and hopelessness. Such situations and emotions can then trigger further urges to gamble (as a means to escape those difficult feelings) and, as you can probably imagine, this can become a very vicious cycle.

These periods of escape also have the potential to develop into an addiction, because our brain releases a chemical called dopamine if we have a ‘win’, and this makes us feel good (you can read more on that here).

Naturally, when something makes us feel good, we tend to want to do it more, even when it isn’t the best choice for us.

This is one of the reasons that using gambling to escape can worsen our problems – because the positive feeling of the ‘escape’ itself can significantly cloud our judgement.

In a similar way, gambling can provide a false sense of control and mastery. While this sense of control is typically an illusion, and gambling odds are generally less favourable than we think, the illusion of control can be appealing when we are feeling helpless or powerless in other areas of our lives.

Despite often knowing that our problems are likely to remain or worsen if we use gambling as a brief escape or ‘getaway’, the urge to do so can remain extremely strong. This is especially the case when the problems in our lives are highly overwhelming.

Some strategies like Urge Surfing and Mindfulness can be helpful in clearing your mind a little, resisting the urge to gamble, and overall placing you in a better headspace to consider the most appropriate step forwards from the difficult place you are in.

For many people, the most appropriate step forwards might include seeking some additional support to work through and problem-solve the challenges that have led them to need an escape.

If you feel this might be applicable to you, or if there is any other gambling issue you might want to talk about, call Gambler’s Help 1800 858 858.

Read the full summary here:

https://gamblershelp.com.au/lets-talk-gambling/the-gambling-getaway-an-illusion-of-escape/

Women's Gambling: A Hidden Issue

Aimee Oliveri (Clinical Psychologist) & Dr Anastasia Hronis (Clinical Psychologist)

Gambling is often considered a male-dominated activity.

This is largely because, statistically speaking, women are less likely to have a gambling problem than men. However, over the past five years, the number of women reporting a gambling problem has increased by double the rate of men.

While both men and women may share similar motivations for gambling, research suggests that women may approach gambling differently than men.

One of the key differences between men and women when it comes to gambling is the types of games they engage with.

For example, women are more likely to participate in games that are relatively effortless and low-risk, such as slots, bingo and lotteries, while men gravitate towards more social, skill-based games, such as sports betting, poker or blackjack.

Women also tend to prefer online gambling to traditional gambling environments, because they are more accessible from the comfort of their own homes, and are less stigmatised.

Women also differ from men in their motivations for playing, but both men and women are equally motivated by the chance to win money.

Research shows that women primarily gamble:

• as a means of self-soothing

• to reduce stress

• to distract themselves

• to escape from the demands of everyday life

Also, women are more likely to gamble in response to major life changes such as having children.

In terms of the risks and impacts associated with gambling, women may be more cautious than men when it comes to behaviours like overspending or chasing losses.

Nonetheless, research shows that women’s problems with gambling develop more quickly than men's because of the ease with which women can now gamble online.

Women who have online gambling accounts tend to play more often, for longer, in isolation, and spend more money in total than men. Moreover, because female gambling problems are so underrepresented in the media and gambling research, it is harder to detect and recognise the signs of problem gambling in women.

Consequently, women are less likely to seek help, are more likely to hide their gambling from friends and family, and often feel very alone, judged, and ashamed of their addiction.

If you are a woman who is struggling with problem gambling, it's important to know that you are not alone, and that help is available.

The first step in overcoming problem gambling is to acknowledge that there is a problem, by talking about it and asking for help.

It is also important to keep in mind that trying to make changes as early as possible is always useful. You may not feel that you have a significant problem with gambling at the moment, however talking with someone, and trying to make small changes sooner rather than later, can help change the trajectory of potential problems with gambling later on.

For more support on this topic or any gambling issue, call Gambler’s Help on 1800 858 858 or visit our Find Support page for more options.

Read the full summary here:

https://gamblershelp.com.au/lets-talk-gambling/womens-gambling-a-hidden-issue/

How to regulate your emotions in 4 easy steps

By: Samuel Ma (Clinical Psychology Registrar) & Dr Anastasia Hronis (Clinical Psychologist)

Emotions drive behaviour, and form an essential part of our lives. Most of the time, they keep us safe, help build meaningful relationships, and motivate us to work towards goals that align with our values.

However, emotions that recur frequently and intensely can interfere with day-to-day life. In the context of gambling, acting on some of these emotions can be harmful, and cause lapses on the road to recovery.

An important exercise can be to consider which emotions make you more vulnerable to gambling. For some people, emotions such as anxiety, anger, shame, guilt or sadness can be triggers for gambling. For others, it may be excitement or happiness that leads to the desire to gamble.

A useful tool to help regulate your emotions is one that psychologists call ‘opposite action’. This is a tool from a type of therapy called Dialectical Behaviour Therapy. Essentially, opposite action helps us engage in activities that are ‘opposite’ to those of which we are feeling.

To use ‘opposite action’ follow these easy steps:

1: Identify the emotion that you are feeling and that you want to change (e.g., sadness, shame).

2: Check whether the emotion you are feeling is proportional to the situation you are experiencing. Ask yourself, does the intensity of my emotion fit the situation?

3: Think about what behaviour this emotion makes you want to do.

• Will this action be effective?

• Does it align with your future goals and values?

• What would the opinion of a trusted, loved one be?

4: If you come to the decision that acting in this way won’t be helpful or effective for you, it’s time to think about some opposite behaviours to try.

Here's an example:

Emma arrives home following a challenging day at work. She identifies that she is feeling sad. She is experiencing self-critical talk (“I should have been more competent at work today”), a sense of lethargy and disinterest.

Emma notes that the intensity of her sadness does not match the situation. Although she encountered difficulties on a work project, Emma was praised by her colleagues for her strong efforts. Emma then identifies that she has the urge to escape the sadness by isolating herself, going to the local RSL to drink and play the pokies.

This a common pattern that distracts her from the ever-present sadness she has been experiencing recently. Emma recognises that this does not align with her goal to find healthier ways to cope, or her values on what is important in her life (e.g. spending time with family rather than isolating).

As a result, Emma uses the opposite action technique. Emma considers alternatives: organising a meal with relatives, going for a brief walk in the nearby park, or calling a trusted friend to talk about her work day. She practises opposite action on this occasion, as well as in the weeks thereafter.

Some common opposite actions psychologists may suggest are:

Fear - rather than avoiding the feared situation, actively approach it.

Anger - rather than act defensively, gently express how you feel.

Shame - rather than conceal how you feel, share with a trusted loved one.

Opposite action is an important emotion regulation tool because it places you in the ‘driver’s seat’ of your emotions. Your behaviours start to shape your emotional response, rather than the other way around. It is a simple, yet empowering strategy that you can start using today.

For more support on this topic or any gambling issue you might want to talk about, call Gambler’s Help on 1800 858 858.

Read the full summary here:

https://gamblershelp.com.au/lets-talk-gambling/how-to-regulate-your-emotions-in-4-easy-steps/