How to Stop Gambling
Gambling can be harmless entertainment when kept within clear limits, but it may cause serious harm if it becomes compulsive. Gambling addiction affects people around the world. It is important to treat gambling as paid entertainment, not as a way to make money. This guide explains how to recognize problem gambling, respond to it, and turn your attention to other activities. Gambling addiction is serious, but it need not define anyone's future. Appropriate support and a committed approach can help people move forward.
Key Takeaways:
- A gambling problem develops when someone cannot control their betting or the money they spend on it.
- Problem gambling often has early warning signs that can help identify it.
- 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?
We have established that gambling addiction can be a serious issue, but what does problem gambling mean? Put simply, it describes a situation where someone loses control of gambling and starts spending excessive amounts of money on bets.
The situation is more concerning when someone uses 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 attempts to stop. The effects go beyond finances, affecting productivity, work, family life, and other close relationships. Problem gambling can harm the bettor and those around them.
How to Recognize Compulsive Gambling
Compulsive gambling usually develops alongside warning signs rather than appearing out of nowhere. These signs can help you identify whether you or someone close to you may be developing a gambling problem. Here are common behaviours to watch for:
- Betting increasingly large amounts of money.
- Borrowing money to place more bets or using money from savings accounts.
- Chasing losses repeatedly in an attempt to recover money already lost.
- Experiencing gambling withdrawal symptoms, such as depression, anxiety, stress, or irritability when trying to stay away.
- Using gambling as a way 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 activities.
- Being unable to focus on anything but gambling, even while doing other activities.
- Giving up social outings, work responsibilities, and hobbies to spend most of the day betting.
- Continuing to gamble despite ongoing losses.
This list does not include every way a gambling problem can present itself. Someone does not need to show all these behaviours for the situation to warrant attention. Even a few warning signs should be taken seriously. If you recognize any of them in yourself or someone close to you, consider taking steps to reduce gambling before the problem worsens.
How Can I Stop Gambling?
Acknowledging that gambling may be a problem is an important first step, but it is only the beginning. Once you recognize what is happening, you can start choosing practical ways to manage it. Different approaches work for different people, so consider these options:
- Identify your gambling triggers
This may be especially relevant if you use gambling to cope. Try to identify the emotions, situations, or circumstances that trigger the urge to gamble.
Once you understand your triggers, look for healthier ways to address the underlying stress. For example, if anger often prompts you to gamble, going for a run may give you another outlet for that feeling.
Recognizing triggers can help you regain control instead of letting emotions dictate your actions. It can also support recovery by helping you notice an urge to gamble as it begins.
- Talk to someone you trust.
Once you recognize that gambling may be a problem, talking with someone you trust can be an important step towards a solution. Addiction can be difficult to manage alone, so consider telling a reliable loved one what is happening.
They may offer another perspective, help you keep track of your behaviour, and encourage you when an urge to gamble returns. Someone you trust may also help you find professional advice. Reliable support can make recovery feel more manageable.
- Cut off your access to gambling opportunities.
Restricting access is one of the most important steps in recovery. Someone struggling with gambling may keep returning to it unless access to the activity is limited at its source.
Land-based and online casinos commonly offer cooling-off periods and self-exclusion options. Terms vary, but these tools are intended to stop the casino from accepting further bets or deposits for a set period.
Using casino responsible gambling tools can help create distance from gambling by limiting access. Consider applying restrictions at every casino you regularly use, reducing opportunities to act on an impulse.
- Let go of the stigma
Society often treats addiction as shameful and blames people for their struggles. This attitude can add to stress and anxiety rather than supporting the conditions needed for 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 harmful labels others may put on you.
Setting aside the stigma around ‘gambling addiction’ can make it easier to seek help without shame.
- Join a support group
Talking to a loved one can help, as can connecting with people who understand your experience firsthand. Support groups provide an opportunity to meet others who have faced similar gambling problems.
Community can be an important part of recovery, especially when it brings together people working through similar challenges. Members can share experiences and encourage one another along their individual journeys.
Gamblers Anonymous is a widely known support group for gambling addiction, with meetings in the USA, the UK, and Canada. You can also check your local directory for other support groups in your area. Choose a group led by an experienced professional.
- Explore other professional support
Along with a support group, consider talking privately with an addiction specialist. One-to-one guidance can help you develop a recovery plan suited to your circumstances, needs, and specific challenges.
Professional support can provide resources that may otherwise be difficult to find. Some people avoid it because they expect it to be expensive, but there may be several payment options to explore.
Some addiction therapists accept health insurance, so contacting your insurer may help clarify what is covered. Other therapists may adjust payment arrangements to match what clients can afford, so it can be worth discussing costs openly.
Resources for Overcoming Gambling Addiction
Alongside Gamblers Anonymous, several professional resources may offer help 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 National Council on Problem Gambling, a US organization focused on gambling addiction.
GamCare: People in the UK can call the GamCare helpline at 0808 8020 133 or use its online chat service to discuss gambling-related concerns.
Responsible Gambling Council: This Canadian resource helps people find problem gambling information and tools available in their area.
GamStop: People in the UK can use this online self-exclusion service. After registering, they cannot use gambling websites operated by companies licensed in the UK.
Where to Put Your Time, Money, and Energy Instead
If betting brings more stress than enjoyment, it may signal a risk of developing a serious gambling problem. The prospect of losing money can be especially difficult, and may lead people to see gambling as a possible source of income.
Someone dealing with addiction may stop gambling but still feel that something is missing. That emptiness can make relapse more tempting. Replacing gambling with constructive ways to use your time, money, and energy may help you stay away from betting. Consider options such as:
- Explore ways to invest your money: Gambling is not a dependable source of income. A well-researched investment may offer a more intentional way to put your money to work, but investments carry risk and returns are never guaranteed. Research each option carefully and consider seeking appropriate financial advice before investing.
- Learn a sport: This may be especially helpful if sports betting is your main focus. If you spend much of the day wagering on a sport, try taking part in it instead. A new physical activity can keep you engaged and provide the benefits of exercise.
- Try a new hobby: If sports are not for you, there are plenty of other activities to explore. Take up something new or return to an old interest 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 to gambling, so planning ahead may help. Each weekend, map out the week ahead, including responsibilities, time with loved ones, personal time, and activities you enjoy. A schedule filled with meaningful plans can leave less idle time for gambling urges to take hold.
- Watch out for specific gambling occasions: This tip may be especially relevant for sports bettors. Limiting exposure to matches during major tournaments may help reduce the urge to wager. Watching fewer matches can lessen temptation; consider stepping away from team drafts and predictions too if they fuel speculation about who will win.
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 respond to urges. With ongoing effort and time, even long-standing gambling habits can be changed.
