How to Stop Gambling
Gambling can be harmless entertainment when kept within clear limits, but it can cause serious harm if it becomes compulsive. Gambling addiction affects people worldwide. It is important to view gambling as paid entertainment, not a way to make money. This guide covers how to recognise problem gambling, take action and turn your attention to other activities. Gambling addiction is serious, but it does not have to determine someone's future. Appropriate support and a commitment to recovery can help people move forward.
Key Takeaways:
- A gambling problem can develop when someone cannot control their betting or the money they spend on it.
- Problem gambling often has early warning signs that can help bring it to attention.
- Professional support and personal commitment can help someone overcome gambling addiction.
- Spending time on productive alternatives can support recovery from problem gambling.
What Is Problem Gambling?
Gambling addiction can be a serious problem, but what does problem gambling mean? Put simply, it is when someone loses control of their gambling and starts spending excessive amounts on bets.
The situation is more concerning when someone dips into savings or borrows money just to place another bet. A 2022 study reported that around 10 million adults had sought help related to gambling addiction or problem gambling in the previous 12 months.
Without intervention, problem gambling can develop into a gambling disorder. Someone in this situation may be unable to control their betting despite repeated efforts to stop. The effects go beyond finances and can disrupt productivity, work, family life and other close relationships. Problem gambling can harm both the person gambling and those close to them.
How to Recognise Compulsive Gambling
Compulsive gambling is often accompanied by warning signs rather than appearing without notice. These behaviours may help you recognise if you or someone close to you is at risk of problem gambling. Common signs to look out for include:
- Betting larger amounts of money over time.
- Borrowing money to place more bets or using savings.
- Repeatedly chasing losses in an effort to win back money already lost.
- Experiencing gambling withdrawal symptoms, such as depression, anxiety, stress or irritability, when trying to stop.
- Using gambling to cope with life's difficulties.
- Trying repeatedly to stop gambling but being unable to do so.
- Neglecting work or other professional responsibilities because of gambling.
- Pulling away from friends and family.
- Lying about gambling or trying to hide gambling activity.
- Finding it difficult to think about anything other than gambling, even while doing other things.
- Giving up social activities, work responsibilities and hobbies to spend most of the day betting.
- Continuing to gamble despite ongoing losses.
This list does not include every possible sign of a gambling problem. A person need not show all of these behaviours for the situation to warrant attention. Even a few warning signs should be taken seriously. If you recognise any in yourself or someone close to you, consider taking steps to reduce gambling before things become more serious.
How Can I Stop Gambling?
Acknowledging that gambling may be a problem is an important first step, but it is not the whole journey. Once you have recognised what is happening, you can start taking practical steps to manage it. Different approaches suit different people, so consider these options:
- Identify your gambling triggers
This may be particularly useful if gambling has become a way of coping. Try to identify the emotions, situations or circumstances that bring on the urge to gamble.
When you understand your triggers, look for healthier ways to manage the stress behind them. For example, if anger often leads you to gamble, going for a run may offer another way to channel that feeling.
Recognising triggers can help you take control instead of letting your emotions determine what you do. It can also support recovery by helping you notice an urge to gamble as it arises.
- Talk to someone you trust.
Once you recognise that gambling may be a problem, talking with someone you trust can be a meaningful step towards finding a solution. Addiction is difficult to manage alone, so consider telling a reliable loved one what is going on.
They may offer a fresh perspective, help you monitor your behaviour and encourage you when an urge to gamble returns. Someone you trust may also help you find professional advice. Dependable support can make recovery feel more manageable.
- Restrict access to gambling opportunities.
Restricting access is an important part of recovery. Someone struggling with gambling may keep returning to it unless access is limited at its source.
Land-based and online casinos commonly offer cooling-off periods and self-exclusion options. The conditions vary, but these tools are intended to stop the casino accepting further bets or deposits for a specified period.
Using casino responsible gambling tools can help create distance by limiting access to gambling. Consider setting restrictions at every casino you regularly use to reduce opportunities to act on an impulse.
- Challenge the stigma
Society often treats addiction as shameful and blames people for their struggles. This can add stress and anxiety instead of supporting growth and recovery.
If you are experiencing problem gambling, try to spend time with people who will not judge you. It is also important not to accept hurtful labels others may place on you.
Letting go of the stigma surrounding ‘gambling addiction’ can make it easier to seek the help you need without shame.
- Join a support group
Talking to a loved one can help, as can connecting with people who understand your experience. Support groups offer a chance to meet others who have faced similar gambling difficulties.
Community can be an important part of recovery, especially when it brings together people dealing with similar challenges. Members can share their experiences and encourage one another along their individual paths.
Gamblers Anonymous is a well-known support group for gambling addiction, with meetings in the USA, the UK and Canada. You can also look in your local directory for other support groups nearby. Choose a group led by an experienced professional.
- Look for other professional help
Alongside a support group, consider a private conversation with an addiction specialist. One-to-one guidance can help you develop a recovery plan suited to your circumstances, needs and challenges.
Professional support can connect you with resources that might otherwise be hard to find. Some people avoid it because they expect it to be expensive, but it may be worth looking into different payment options.
Some addiction therapists accept health insurance, so your insurer may be able to explain what is covered. Other therapists may adjust payment arrangements to fit what clients can afford, so consider discussing costs with them.
Resources for Overcoming Gambling Addiction
In addition to Gamblers Anonymous, various professional resources may offer support with gambling addiction. You can turn to them for self-help information or to connect with someone who can provide informed guidance:
National Problem Gambling Helpline (1-800-GAMBLER): This helpline is run by the US organisation focused on gambling addiction, the National Council on Problem Gambling.
GamCare: People in the UK can call the GamCare helpline on 0808 8020 133 or use its online chat service to discuss gambling-related concerns.
Responsible Gambling Council: Canadians can use this resource to find information about problem gambling and tools available near them.
GamStop: Gamblers in the UK can use this online self-exclusion service. After registering, they cannot access gambling websites run by companies licensed in the UK.
Where to Put Your Time, Money and Energy Instead
If betting causes more stress than enjoyment, it may signal a risk of developing a serious gambling problem. The thought of risking money can be especially difficult, and may lead people to see gambling as a possible source of income.
Even if someone with an addiction stops gambling, they may still feel that something is missing. That emptiness can make relapse more tempting. Finding constructive ways to spend your time, money and energy may help keep you away from betting. Options include:
- Explore investment options for your money: Gambling is not a dependable source of income. A well-researched investment may offer a more considered way to put money to use. Investments carry risk and returns are never guaranteed, so research each option carefully and consider seeking appropriate financial advice before committing funds.
- Take up a sport: This may be especially helpful if sports betting is your focus. Instead of spending the day wagering on a sport, try taking part in one. A new physical activity can occupy your attention and offer the benefits of exercise.
- Try a new hobby: If sports are not for you, there are plenty of other activities to consider. Try something completely new or return to a previous hobby that gambling pushed aside. Look for an enjoyable way to spend your time constructively.
- Plan your days, including the enjoyable parts: Boredom can sometimes lead people to gamble, so planning in advance may help. At the weekend, map out the week ahead, including responsibilities, time with loved ones, time for yourself and fun activities. Meaningful plans can leave less idle time for gambling urges to take hold.
- Be mindful of specific gambling occasions: This advice may be particularly relevant to sports bettors. Limiting your exposure to matches during major tournaments may reduce the temptation to bet. You could watch fewer matches and stop following team drafts or predictions if they lead you to speculate about likely winners.
Final Thoughts
Problem gambling, gambling disorders and gambling addiction can affect anyone. With appropriate help and support, people can work through these challenges. Instead of giving in to despair, someone experiencing problem gambling can build a dependable support network and develop ways to manage urges. With time and sustained effort, even deeply rooted gambling habits can be overcome.
