Here are three excellent relaxation exercises to get started. The purpose of this exercise is for someone to learn body awareness and the difference between tense muscles and relaxed muscles.

By slowly tensing and relaxing each muscle group in the body, people can teach themselves the difference between a relaxed muscle and a tense one. Once people learn this skill, they will have better body awareness in situations that make them tense. Over time, and with continued practice, they will learn to cope with tension by training their muscles to relax while calming the mind.

After all, it is not possible to be tense and relaxed at the same time. Someone can get started by setting aside 15 uninterrupted minutes in a quiet, distraction-free location. It may help to dim the lights, or to sit or lie down in a comfortable position.

The idea is to hold and squeeze each area of the body for 15 seconds about 10 slow counts , feeling the tension build up. Then release the tension and completely relax, allowing the tension to flow out of that area and away from the body.

Repeat the exercise at least once, and as many as three times, before moving on to the next area of the body.

Slowly exhaling gives both the body and brain a signal that helps them to relax. Practicing this type of deep breathing can help people to breathe like this even when they are not actively engaged in this type of exercise.

People should aim to set aside 10 uninterrupted minutes for this exercise, preferably in a quiet, distraction-free location. It may help to dim the lights and to sit or lie down in a comfortable position. They can start by placing one hand gently on the chest and one hand on the abdomen, just above the belly button.

Inhale deeply through the nose or through pursed lips for one slow count. The lower hand will move out as the belly and ribcage expand. The upper hand should not move at all.

Next, exhale completely through the mouth for one slow count. The bottom hand should move inward as the belly and ribcage grow smaller during exhalation. Once people learn this technique, they will understand how it feels to breathe evenly and deeply rather than taking the short, choppy breaths that often accompany anxiety and distress.

Another helpful technique is to combine visualization with deep breathing or progressive muscle relaxation. Visualization can also be used on its own to quell anxiety. A classic visualization exercise is to imagine a safe, peaceful place or situation, using all five senses to conjure up as much detail about it as possible.

For example, people could imagine taking a leisurely walk on the beach. With practice, they can actually see the ocean, sun, sand, and birds. They learn to hear the waves crashing against the shore or the seagulls cawing.

They can feel the warm sun on their skin and the soft sand beneath their feet. They can smell and taste the salty air. Distraction is better than deprivation. In other words, one of the best ways people can relieve anxiety and minimize urges to gamble is to do something else, an alternative activity that is positive and enjoyable.

This focuses attention away from worry, reducing the need for the familiar gambling pattern. Finding a replacement activity may involve taking up old hobbies or finding new interests and activities.

Over time, such new interests evolve into coping mechanisms that help people more effectively manage anxiety and gambling. Get started by thinking of at least five enjoyable activities that have nothing to do with gambling, drinking, or substance abuse.

This might include watching TV, working out, or gardening. The key is to find activities that are truly appealing. As people seek to change their relationship with gambling, they will need to sort out many aspects of their lives, gain new perspectives, and acquire new skills.

It is typical that people will make headway and then take a few steps back. It takes time. Corticosteroid injections.

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Return About Us. About Us Meet Our Team Our Story. The best way to make use of these techniques is to read through them, select three that stand out to you and practice them.

I would be glad to hear from you on your responses. Learn to sit with uncomfortable feelings such as sadness or anxiety rather than flee them with gambling.

Consider that whatever gambling was intended to protect you from will come into your awareness as you decrease and cease the behavior. Therefore learn to recognize stress tight muscles, stomach ache, clenched teeth or fists, shallow breathing and develop techniques for decreasing bodily tension.

These might include stretching, yoga, going for a walk or swimming. Mindfulness practice can be very effective in decreasing stress.

One technique makes use of your senses. This can be visual noting the colors of objects around you, focusing on a photograph or picture that makes you feel calm and safe , auditory listening to calming music, identifying the different sounds in the environment , olfactory light a scented candle, walk in a garden inhaling the fresh air , tactile wrap yourself in a soft sweater or blanket, take a hot bath or taste sample different kinds of fruit or vegetables.

With mindfulness practice you go slowly and let yourself focus completely and without judgment on the practice, setting aside any thoughts that come to you in order to focus on the sensual experience.

And begin to explore and practice coping techniques for mood symptoms, which can include depression, anxiety, shame, grief or anger. Please refer to coping techniques for these on this website.

Develop appropriate alternative behaviors to address the needs you tried to meet with gambling. For instance, to provide excitement, consider a challenging activity such as hiking, mountain biking or competitive sports such as tennis. For boredom, identify something that you feel passionate about and engage in that, such as charity work, political volunteering or educational coursework.

More specifically learn to practice relaxation techniques on cue, so that you can practice them when you encounter cues for gambling, including your own thoughts, and in the presence of anxiety. At an early stage of recovery practicing harm reduction methods can be helpful. This means finding ways to limit the amount of money you bring to betting environments, or of deliberately not bringing credit cards or checkbook with you.

Gamble as a form of entertainment, not as a way to earn income. Only use discretionary money for gambling, not money needed for rent, food or other necessities of life. As with most addictive behaviors gambling creates and thrives in an atmosphere of isolation and secrecy.

Where appropriate, then, disclose the problem to people who will support your recovery from it. Break the isolation; bring people in to support you; increase your accountability to others.

Limit your exposure to gambling. This includes making decisions on your vacation not to go someplace with casinos. It can also mean not accessing convenience stores with prominent displays of lottery tickets in the window or by the counter.

If you're looking for a quick and effective way to calm your nerves after a game, deep breathing exercises are the answer. Take slow, deep Participants also related that they had learned the importance of breathing and slowing down using the SOBER method (Stop, Observe, Breathe The therapist then employs breathing and relaxation techniques to create an alternative response to gambling by reducing aroused states to a manageable level

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Breathing techniques for gamblers - One study reported that using meditation techniques helped problem gamblers feel more in control, relaxed and aware of their actions. The researchers suggested If you're looking for a quick and effective way to calm your nerves after a game, deep breathing exercises are the answer. Take slow, deep Participants also related that they had learned the importance of breathing and slowing down using the SOBER method (Stop, Observe, Breathe The therapist then employs breathing and relaxation techniques to create an alternative response to gambling by reducing aroused states to a manageable level

The males increased their score on the MAAS from 3. Given that there were only 2 female participants, a statistical comparison of the results by gender was not possible. We also looked at the Ms and SDs for each of the MAAS items see Table 2.

Of the 15 items on the MAAS, all showed an increase in scores from pre-treatment to post-treatment. In each case, this meant that the participants endorsed engaging in the behavior less often, which indicates that they have become more mindful.

Participant responses were organized into seven themes, six of which made references to positive lifestyle changes from most noted to least noted : 1 use of mindfulness techniques; 2 increased awareness of triggers and ability to cope; 3 feeling calmer, more relaxed and more patient; 4 improved self-discipline, control, or control over gambling; 5 better interpersonal skills, 6 positive experiences in their lives, and 7 barriers to mindfulness.

The most frequently noted responses relate directly to the mindfulness techniques that participants had learned during the classes and comprise the first theme: staying in the present moment, being aware, breathing, and separating from thoughts.

They reported being more aware of the activities that they engage in on a daily basis and using this enhanced self-awareness to separate themselves from their thoughts. In this way individuals are able to accept their thoughts without being controlled by them; impulses to gamble, for example, could be experienced but would not overwhelm.

In total, six individuals mentioned the SOBER method in their responses to the questionnaire. These responses indicate that the participants had learned various mindfulness techniques from their sessions, were applying them in their lives and finding them useful.

The second most common type of response that participants found the lessons valuable in learning about triggers to negative behaviour, preparing for stressors in their lives, and finding ways to improve their ability to cope.

A key consideration for any addiction recovery—and especially important for relapse prevention—includes equipping clients with coping strategies for situations that lead to distress Marlatt, b. Our participants reported that they have become more aware of challenging life situations and have a better understanding of how to deal with them.

As a result of being part of the group, participants have become less reactive to their triggers and are no longer overwhelmed. This enhanced awareness has made it possible to cope with issues in their lives.

One person noted that using mindfulness and journaling helped with managing a particular crisis situation that occurred during the 8-week course. Another person noted that mindfulness is now a main tool for resisting the urge to gamble.

These responses in this second theme indicate that the participants have learned the mindfulness techniques offered in the group and are actively using them to deal with the triggers that would normally have led them to relapse.

The third most common response was that participants felt calmer, more relaxed and more patient. For example, one person reported having the patience to take their time completing a task without being overcome by stress. Several people noted that they have become more patient and non-judgmental as a result of the mindfulness group.

Closely related to patience, a few people noted that they were able to be less anxious. These responses indicate that the participants have learned to use the mindfulness techniques offered in the group to feel calmer, more relaxed, and more patient. The fourth theme involves improved self-discipline, self-control, or control over gambling.

Self-control refers to clients developing an ability to control their own behaviour Mackenzie et al. Others noted that through mindfulness they had learned self discipline. Having achieved self-control, one participant noted that the technique not only helped limit the inclination to gamble, but also, more importantly, was a positive career influence.

These responses indicate that the participants learned to use the mindfulness techniques offered in the group to improve their self-control and, in particular, their control over their gambling. People with addiction problems often have difficulties with interpersonal relationships, and the resulting conflicts often lead to relapse Marlatt, b ; Turner et al.

A number of participants in our study responded that they had achieved a better understanding of social relationships. Others noted that they had learned not to judge people so quickly. This finding is significant because it shows that mindfulness may help reduce interpersonal conflict, which can be a major stressor and trigger for people in early recovery.

The sixth theme can be summed up as positive impacts on the individual beyond meditation itself. By learning and applying a variety of techniques, participants had improved their lives.

As a seventh theme we have grouped together a small number of comments that reflect what participants see as barriers to mindfulness. In total there were five such comments on the evaluation sheets.

Three people noted that lack of time was a barrier to engaging in meditation, especially finding time to do the homework. Overall, few people had comments reflecting barriers to mindfulness, but we note that these feedback sheets were distributed after the final group session and so were completed by those who had stayed for the duration of the program.

Individuals who did not stay in the group may have provided additional comments under this theme. We examined the feedback ratings from the participants.

On average, participants rated the program very highly. One active area of clinical research involves integrating the concept of mindfulness originally a Buddhist contemplative practice into a variety of health care programs see Toneatto, for a discussion of some possible applications.

The goal of the current study was to extend this research to problem gambling see Toneatto et al. This study evaluated the use of mindfulness techniques in a group-based setting to determine the suitability of mindfulness training as part of a standard problem gambling treatment service.

The self-report data of the participants are promising, and the results warrant assessment by means of more rigorous, empirical study. In our study, clients joined in an 8-week mindfulness group in which they completed a MAAS at the beginning pre-test and at the end post-test of treatment, along with a Course Reflection Questionnaire.

The key result was that there was a statistically significant improvement in the levels of mindfulness of participants as a result of taking part in these groups as indicated by the MAAS.

The responses from the Course Reflection Questionnaire corroborated the results from the MAAS. Seven themes emerged from the feedback, six of which relate to improvements in their lives: participants 1 indicated that were using the mindfulness techniques they had learned, such as SOBER and staying in the now; 2 noted an increased awareness of the triggers to negative behaviour and an increased ability to cope with stress; 3 felt calmer, more relaxed, and more patient.

Overall, these responses indicated that the clients who took part in the groups have learned to use the mindfulness techniques to improve their ability to cope, their self-control, their ability to calm down, and their control over their gambling.

Some of the themes we noted above have also been found in previous qualitative studies of mindfulness. Self-control, our fourth theme, was also noted in Mackenzie et al.

Barriers to meditation were also identified as a theme by Morone et al. These findings show a degree of commonality between the current study and previous qualitative studies of mindfulness and provide some validation of the structure found in the present study.

However, unlike Mackenzie et al. The lack of any comment on shared experience may be because our clients had participated in previous group therapy programs, were already familiar with group therapy and therefore sharing was not a novel experience. Other differences among the studies, such as spirituality, may be related to the e.

gambling reason for being in group therapy e. recovering from a gambling problem and also to the difference in data collection methods e. feedback questionnaire. We believe that taking part in the 8-week program is only the beginning of a shift in the way that participants relate to their thoughts and feelings, and that much work is needed for further growth.

The data from the rating scales indicated that the mindfulness group was well-liked by participants and that they plan to continue practicing mindfulness in their lives. Overall, the program helped meet the needs of participants and provided them with concrete tools for self-control and relaxation, and thus our results show that mindfulness was successfully integrated into the problem gambling treatment service offered by the PGIO at CAMH.

Our study extends previous research by Kabat-Zinn who pioneered the implementation of mindfulness in western medicine, and, more recently, Toneatto et al. According to Shonin et al. As noted above, there have been two case studies published about mindfulness see, de Lisle et al.

The study by Christensen et al. In general, there has been relatively little published research on the use of mindfulness for problem gamblers. Shonin et al.

In Canada, problem gambling treatment is widely available through the public health care system, and two of the therapists at PGIO are experienced facilitators in mindfulness approaches.

People with gambling problems often engage in negative behaviour to deal with anxiety, tension, and other stress-related feelings see Jacobs, ; Turner, Jain, Spence and Zangeneh ; Turner et al. One common reason for relapse into addictive behavior is physical and emotional pressures see Marlatt, b ; Turner et al.

A number of the participants in our program noted that practicing mindfulness techniques has helped them cope with stress, while other participants revealed that mindfulness had allowed them to relax.

For example, when clients are experiencing the urge to gamble, instead of avoiding or distracting themselves from their experience, they are taught to face the impulse yet remain relaxed and detached see Bowen et al. The qualitative results from the current study suggest that mindfulness meditation can be a helpful coping strategy for problem gamblers.

Mindfulness is more than just a relaxation technique. Responses by a number of the participants in the groups noted that mindfulness had allowed them to be aware of, and therefore gain control over, their impulses e.

The current study employed a small sample and did not use a control group. We relied largely on self-reports, which may be seen as a limitation, but these anecdotes provide the first step towards a more systematic study.

During the course of the study most of the participants were already in recovery, and changes in gambling were not expected. However, given that one of the purposes of the group was to facilitate relapse prevention, a long-term follow-up of gambling behavior could be used to determine if this treatment program prevents relapse.

We do not know why some people dropped out. It could be that they did not find the group helpful or that they were not ready for the group, or that they might have had a schedule conflict. It is important to keep in mind that the result may be biased in some unknown way by the dropouts.

We believe that the application of mindfulness-based relapse prevention to problem gambling is particularly relevant because of the large role that erroneous beliefs play in problem gambling e. The results of the current study indicate that our treatment program was successful at teaching people with gambling problems how to engage in mindfulness awareness practice.

The scores from both the MAAS scale and the responses from the qualitative feedback sheets show that the mindfulness program was successfully implemented in a group setting. Further study is needed to determine how effective this program is in terms of improving the outcome for treatment and reducing relapse.

In addition, Shonin et al. These techniques may open up other potential avenues for research and treatment for the problem gambler. a In addition there were three participants in the group who were family members of problem gamblers, and one person who had a process addiction other than gambling.

Their data were not included in the paper. b The data were collected as part of the group process. Since no non-treatment procedures were required and the study did not include any control group, the evaluation did not require ethics approval.

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Social Epidemiological Research, Centre for Addiction and Mental Health, Toronto, Canada. Department of Public Health, University of Toronto, Toronto, Canada. You can also search for this author in PubMed Google Scholar.

Correspondence to Nigel L Turner. PC wrote the first draft of the manuscript. NT and JP conducted and interpreted the statistical analysis of the data. All authors read and approved the final manuscript. Open Access This article is distributed under the terms of the Creative Commons Attribution 2.

Reprints and permissions. Chen, P. Only use discretionary money for gambling, not money needed for rent, food or other necessities of life. As with most addictive behaviors gambling creates and thrives in an atmosphere of isolation and secrecy.

Where appropriate, then, disclose the problem to people who will support your recovery from it. Break the isolation; bring people in to support you; increase your accountability to others.

Limit your exposure to gambling. This includes making decisions on your vacation not to go someplace with casinos. It can also mean not accessing convenience stores with prominent displays of lottery tickets in the window or by the counter. It includes not playing games on your phone or home computer, and blocking access to gambling sites.

Consider who you associate with. If these are people with whom you have a gambling history it might be worthwhile to form alterative connections. Increase your awareness of triggers for gambling in order to support limiting your exposure.

Does boredom incline you to use gambling in order to increase your level of arousal? Can you test them or assess them for their relative truth content?

Wonder where these rationalizations and beliefs came from. In many ways our culture is characterized by compulsion and addiction, so that these are fostered in us.

And many of us who are addicts come from families with a history of addiction, so that these are fostered in us. Consider that change is possible, and that it becomes more likely with material that you have some awareness of.

Attend Gamblers Anonymous meetings. For meetings in your area, as well as for online resources, access gamblersanonymous. It can as well provide pressure relief by placing you in a room with people who have longer periods of recovery than you might have. If you are the person in control of finances in your household, consider delegating that duty to your partner or other family member.

As an adjunct to recovery, consider meeting with a financial consultant in order to address issues related to debt, as well as for assistance in developing a financial plan. Consider whether scheduling automatic payments from your bank might be preferable to handling money yourself. Share this: Twitter Facebook.

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Breathing techniques for gamblers - One study reported that using meditation techniques helped problem gamblers feel more in control, relaxed and aware of their actions. The researchers suggested If you're looking for a quick and effective way to calm your nerves after a game, deep breathing exercises are the answer. Take slow, deep Participants also related that they had learned the importance of breathing and slowing down using the SOBER method (Stop, Observe, Breathe The therapist then employs breathing and relaxation techniques to create an alternative response to gambling by reducing aroused states to a manageable level

These techniques can ease your fear at the dentist's office, thwart stress before an important meeting, calm you when stuck in traffic, or help you keep your cool when faced with people or situations that irritate you. Whether you have one minute or three, these exercises work.

Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself "I am" as you breathe in and "at peace" as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of your chair.

Count down slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying "10" to yourself. Breathe out slowly. On your next breath, say "nine", and so on.

If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again. While sitting, take a break from whatever you're doing and check your body for tension.

Relax your facial muscles and allow your jaw to open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so there are spaces between your fingers.

Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor.

Now breathe in slowly and breathe out slowly. For more relaxation techniques and other solutions to control stress check out the Special Health Report from Harvard Medical School, Stress Management.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Get the latest in health news delivered to your inbox! Thanks for visiting. Aromatherapy involves the use of essential oils to promote relaxation and reduce stress. Consider using scents like lavender, chamomile or eucalyptus in a diffuser or as massage oils.

These fragrances can create a calming atmosphere and help your mind and body unwind. You can also incorporate aromatherapy into your bath routine, further enhancing relaxation and providing a soothing post-gaming experience.

Listening to soft and calming music can be an excellent way to relax after an intense gambling session. Create a playlist of your favorite calming tunes or explore relaxing instrumental music. Music has the power to affect our mood and emotions positively, making it an ideal companion for unwinding.

Sit back, close your eyes, and let the melodies transport you to a state of tranquility. Transforming your living space into a calming haven can enhance your relaxation efforts. Gaming can be an extended event, so why not create a calming environment right where you play? So, there you have it, a great guide to unwinding after those thrilling casino adventures.

Remember, taking care of yourself is just as important as winning big. By implementing these techniques and creating a soothing environment, casino players can effectively unwind after long gaming sessions or focusing on poker tournament tips.

Remember that taking care of your mental well-being is essential, especially after intense and competitive experiences like gambling. If poker is your passion, you can also play poker online and join thrilling online poker tournaments. You can also get valuable etiquette on playing poker online , as well as tips and tricks to enhance your gaming skills.

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Their coverage includes sports news, previews and predictions, fun facts, and betting. Share This Share. Meditation for Inner Peace Meditation is a powerful technique that can help casino players find inner peace and tranquility before enjoying these calming casino games.

Aromatherapy for Relaxation. Soothing Music To Unwind Listening to soft and calming music can be an excellent way to relax after an intense gambling session. Tips for Creating a Calming Environment at Home Transforming your living space into a calming haven can enhance your relaxation efforts.

Tidy up your gaming area and remove any unnecessary items to create a clean and organized space. Soft lighting: Opt for soft and warm lighting instead of bright, harsh lights. Dimmed lighting can promote relaxation and help you unwind.

Comfortable seating: Invest in comfortable seating to ensure a cozy and enjoyable gaming experience. A plush chair or a bean bag can make a significant difference in your post-gaming relaxation.

Nature elements: Incorporate elements of nature into your home, such as indoor plants or nature-themed artwork. These elements can have a calming effect on your mind. Limit screen time: After gaming, give yourself a break from screens, including phones, computers and TVs.

Disconnecting from digital devices allows your eyes and mind to rest.