The only way is to play at other casinos. Even if a casino doesn't impose a monthly spending limit, you should never settle for playing at just one casino. the chances of winning consistently are slim.
No, they just email me. Or call (but I never pick up these foreign numbers calling). I don't have any of that whatsapp or anything 😅 I see several casinos insist on signing up to Telegram for special bonuses and freebies but I never checked it out.