Table 3 Themes, subthemes, and sample quotes from the course reflections questionnaire

(1) Mindfulness techniques:

Non-judgemental detachment

Now I can recognize what [s] happening internally and separate myself from what I’m thinking.

SOBER (Bowen et al., 2011)

How important it is to breathe and slow down (SOBER).

Staying in the moment

My brain is very busy but in this course, I learned how to stay on NOW, in this moment.

Aware of the moment

I have become more aware of the present moment. I have become more mindful and conscious about the present moment, learning to take things one step at a time.

(2) Increased awareness of triggers and ability to cope

Aware of triggers

To become more aware of life situations and how to deal with them.

Mindfulness/awareness of warning signs and triggers is my main tool to not returning to coping via gambling.

Able to deal with life situations

I had a bit of a crisis while I took this course and it got me through by practicing mindfulness and journaling.

(3) Feeling calmer, more relaxed and more patient

Patient and calm

Learn how to calm down by using the 3 minute breathing meditation.

I have more patience and am aware of my heartbeat.

Taking time on a task

Learnt about taking your time on something without stressing yourself.

Less anxiety

Learn how to calm down -- Less anxiety.

(4) Improved self-discipline, control, or control over gambling:

Self-discipline

Stop and think before I do any harm or damage to myself.

I learned to discipline myself better.

Avoid auto pilot

To be able to control going into auto pilot.

(5) Better interpersonal skills

Improved relationships

Learn not to judge people so fast.

Better at listening

Much better listener and not affected by small things. Conflicts are less severe when you don’t react right away.

(6) Positive experiences in their lives

Learned how I sometimes get rid of bad thinking and be relaxed.

Helping with my job/career.

Become a better person.

Mental and physical health has improved greatly.

Always brightened my mood.

Feel more positive.

(7) Barriers to meditation

I found the amount of time suggested for homework not realistic.

Time is always a barrier.