What To Do If You Have a Gambling Problem
Discovering that you have a gambling problem can be scary and overwhelming. But the good news is that there are many actions you can take to get your gambling under control and recover. This comprehensive guide will walk you through the steps to take if you suspect or know you have a gambling addiction.
Gambling Problem Action Plan - Key Takeaways
If you’re short on time, here are some highlights to think about before you come back and dive deeper:
- Assess honestly if you have an unhealthy gambling addiction using a self-quiz or by identifying warning signs like lying about gambling, failed attempts to cut back, and harming relationships/finances.
- Use responsible gambling tools like deposit limits, time limits, and self-exclusion to control spending if you gamble online or at casinos.
- Self-exclude from all gambling sites and apps for at least 1 year, close accounts, and relinquish control of finances.
- Seek professional help like counseling, treatment, 12-step programs, and financial advice based on your situation.
- Attend Gamblers Anonymous meetings, get a sponsor, and build a support network for those in recovery.
- Avoid triggers, pursue new hobbies, journal urges, and distract yourself when cravings hit. Have an accountability buddy.
- Tally gambling losses and develop a detailed repayment plan. Live frugally and contact creditors for fee reductions until debts are paid.
- Maintain recovery by identifying high-risk situations, having a relapse prevention plan, volunteering, and finding purpose beyond gambling.
Do You Have A Gambling Problem?
Before taking action, it's important to honestly assess whether you have a gambling problem in the first place. Many people manage to engage in gambling activity recreationally without it ever turning into a problem.
If you do have a gambling problem or you want to help a loved one, it’s also really important to figure out how far the addiction has progressed. Catching gambling addiction in the early stages makes it easier to treat, reverse, and eliminate potential harm.
Here are some common signs that your gambling may be problematic or addictive. In some cases, when the problem is just emerging, you might notice a milder version of these red flags:
- Gambling starts to dominate your thoughts and conversations. You're preoccupied with gambling and constantly thinking about your next bet.
- You need to gamble with more and more money to get the same thrill and excitement you once did. Tolerance builds, so you have to take greater risks.
- You've tried to cut back or stop gambling entirely but find yourself unable to do so for any extended period of time. Willpower eventually crumbles.
- You gamble as a way to escape from problems or uncomfortable emotions like anxiety, depression, or boredom. Gambling becomes your coping mechanism.
- Gambling is causing mounting financial issues, debt, and even bankruptcy in severe cases. Yet you can't seem to rein in spending on betting.
- Your gambling is negatively impacting close relationships and friendships. Loved ones express concern over your behavior.
- You've lied to conceal the extent of your gambling. You know others would not approve, so you hide the truth.
- When you try to stop gambling for a day or two, you feel restless, irritable, and anxious. You can't tolerate attempts to restrict access.
Take A Gambling Addiction Quiz
Leading support site GambleAware is home to a professionally curated gambling addiction questionnaire, which you can complete to assess your relationship with gambling. Answer each question honestly about how gambling currently impacts your life and finances to get a clear picture of where you stand.
You'll get feedback on whether your gambling habits are within the low-risk, at-risk, or problem gambling range. If the results indicate you are at moderate or high risk for gambling addiction, consider taking immediate action to get your gambling under control before it escalates further.
Make Use Of Responsible Gambling Tools
If you gamble primarily online through casinos, sports betting, poker, or bingo sites, take advantage of responsible gambling tools to control and track your spending. Reputable gambling operators will always make it easy to set limits and restrictions on your gameplay.
Here are the tools you should expect to have access to:
Deposit Limits
Set a daily, weekly, or monthly dollar limit on how much you can deposit into your account. This protects you against reckless gambling binges by forcing you to stay within an affordable budget.
Once you hit the deposit limit you configured, you will not be able to add any more funds until the time period resets.
For example, you could set a weekly deposit limit of $200. Once you load $200 into your account for that week, you can't deposit again until the next week starts.
Loss Limits
Loss limits let you specify the maximum amount you are allowed to lose gambling within a certain period. Most players limit per session, per day, per week, and per month.
Once you lose the pre-set amount, you will be unable to continue gambling until the loss limit resets.
This prevents you from endlessly chasing losses during a gambling binge and losing more than you can afford.
Betting Limits
Restrict how much you can wager on a single bet or spin to slow you down from making foolishly large bets while caught up in the moment.
Betting limits are configured as a dollar amount.
For instance, setting a $5 betting limit caps any single wager at $5. You cannot place a $20 bet.
Time Limits
Restrict how much time you can spend logged in and gambling on the site per day or week.
Once you hit the allotted time limit, you are automatically logged out and prevented from playing again until the next day/week.
Disrupts the tendency to spend hours gambling in a trance-like state, chasing losses. Forces you to take regular breaks from play.
Self-Exclusion
Completely ban yourself from gambling on the site for a period of time, such as 6 months or 1 year minimum.
During the self-exclusion period, your account is closed and you cannot open a new one or access real money gambling.
Prevents access during the recovery period you specify so you are not tempted to make impulsive decisions that undermine progress.
Responsible Gaming Kicks In BEFORE You Play
If you don’t have a gambling problem, but want to make sure you keep it that way, always research all the responsible gambling tools offered at your chosen online casino before you sign up and deposit.
You should always start every gambling session with a set of smart gambling rules in mind. Always stay vigilant to keep things fun!
Is It Time To Self-Exclude?
In the early stages of gambling addiction, self-help is often the most effective deterrent. Voluntarily self-excluding from online and mobile gambling sites is one of the most effective actions you can take to prevent gambling during recovery.
Here's a deeper look at how self-exclusion works and tips for maximizing its effectiveness:
The Self-Exclusion Process
Believe it or not, the hardest part is deciding to self-exclude in the first place. That being said, if your reluctance to step away from online gambling is that strong, it’s definitely a good idea to enforce a prolonged break.
Here’s how to set self-exclusion in motion:
- Initiate the request. This is done directly through your online casino through the self-help tools or by contacting customer support.
- Choose your ban period. The minimum ban period is typically 6 months or 1 year. Many offer options for up to 5 years or a lifetime.
- Lose account access. The operator will immediately remove your account access and add your information to a self-exclusion list.
- Gambling hiatus. You’ll be prohibited from opening a new account or accessing gambling services during the exclusion period. If the operator runs multiple casinos, you probably won’t be able to access any of them either.
- Regain account access. You’ll automatically be allowed to use your casino account again once the bank period has passed. There’s no way to shorten this time once it’s been selected.
Why Self-Exclusion Is Powerful
Although it can only be triggered by the person playing, self-exclusion is exceptionally helpful for a number of reasons, including:
- It removes the means to act on impulse and relapse during early recovery.
- It forces you to step away and clear your head of any dopamine and adrenaline induced by gambling. This enables you to assess your stance without interruption.
- Breaching the contract has consequences for both you and the operator.
- It buys you time to work on the mental aspects of addiction without constant temptation.
- You can focus energy on recovery rather than fighting cravings.
Tips to Maximize Self-Exclusion
Once you take the leap and go for self-exclusion, be sure to get the most out of it. Here are some suggestions:
- Extend the ban to the maximum duration allowed, ideally at least 2-5 years. Shorter periods are easier to wait out.
- Make sure to self-exclude from ALL sites and apps where you gamble - not just one or two. This ensures you get the clean break you intended.
- Consider excluding yourself from land-based venues in addition to online.
- Seek professional help from a gambling counselor or therapist before applying self-exclusion. They can help you set goals and prepare mentally for this major change.
- As difficult as it may feel in the moment, self-exclusion gives you the opportunity to work on recovery with clarity and prevent impulsive decisions to relapse during a moment of weakness. The benefits make the temporary discomfort worthwhile.
Bring In The Professionals
If you feel like you can’t handle things alone, then you should seek professional help. Getting support from trained mental health and addiction professionals is crucial when trying to overcome a gambling addiction.
The guidance of experts helps most people struggling with compulsive gambling achieve a successful recovery much faster than attempting to do it alone.
Here are some of the main professional help options to consider:
Counseling
Depending on what you feel most comfortable with, you can opt for individual counseling or group counseling. Either way, seek out a licensed therapist who specializes in treating gambling addiction and other process addictions.
The process is designed to help you understand the root causes and triggers of the addiction. You’ll learn about coping skills and receive a customized treatment plan suited to your situation and recovery goals.
Counseling allows you to discuss issues candidly and process emotions in a judgment-free space. Group counseling does the same but also gives you the opportunity to connect with peers who understand your struggle.
12-Step Programs
You can attend local Gamblers Anonymous meetings based on the 12-step model.
Work through the recovery steps with the aid of an experienced sponsor.
Gain the wisdom and fellowship of the group to navigate challenging situations soberly.
CAMH runs phone meetings every day catering to different demographics.
Residential Treatment
Check into an accredited inpatient treatment facility for gambling addiction. Stay onsite for a structured program lasting typically 30, 60 or 90 days. Fully immerse yourself in counseling, therapy, education, peer support, and other services to start fresh. The controlled environment removes easy access to gambling.
One Size Doesn’t Fit All
Every gambling recovery journey is different, and you must explore your options and find what works best for you. That being said, the most effective strategy usually involves some combination of professional help, self-help tools, medication if warranted, and ongoing peer support.
With the aid of trained professionals guiding you, you can gain insights into what drives your harmful gambling habits and master skills to stop. Their support will help you power through moments of weakness and stick to your recovery commitments. Remember that you’re never alone.
Self-Help Strategies
In conjunction with professional treatment, implement self-help strategies to develop new healthy habits and thought patterns that support your recovery:
Build a Support Network
Attend Gamblers Anonymous meetings to gain shared understanding and support from others in recovery. Get a sponsor to help guide you through the 12 steps. Confide honestly in trusted friends and family and ask them for encouragement to stay strong when cravings arise.
Enlist their help to keep you accountable. Connect with peer support through recovery forums, social media groups, and sober chat apps. Exchange tips, inspiration, and motivation regularly with fellow recovering gambling addicts.
Avoid Triggers
Avoid triggers by staying away from any place you used to gamble, including casinos, racetracks, and bingo halls. Steer clear of stores with video slot machines. Minimize time spent around friends or family members who gamble frequently or enable your addiction in any way.
Unsubscribe from all promotional and marketing emails from gambling operators to remove temptation from your inbox. Install betting-blocking software on your devices to restrict access to gambling sites and apps you used to frequent.
Adopt Healthy Habits
Adopt healthy habits like exercising daily to relieve stress, boost mood, and prevent boredom. Establish a regular meditation practice of 10-15 minutes twice a day to calm your mind and reduce cravings. Apps like Calm or Headspace can guide you through meditation techniques.
Pick up hobbies that keep your hands and mind actively engaged (learn a language, or take up knitting or woodwork, go hiking, or learn to play an instrument). You can also volunteer in your community to cultivate a sense of meaning and purpose beyond gambling.
Financial Planning
Work closely with a financial counselor or nonprofit credit agency to develop a detailed budget accounting for all income and expenses. With their help, create a pragmatic repayment plan to start making steady progress paying down gambling debt while also rebuilding emergency savings.
Try a budgeting app to closely track where every single dollar is spent. Stick to a strict needs-based budget, only allowing discretionary spending on wants after covering necessities, debt payments, and savings contributions.
Avoid risky stock trading, crypto, or sports betting apps to avoid tempting substitute addictions. Read reputable sources to educate yourself on responsible, long-term investing principles.
Develop A Relapse Prevention Plan
Addiction recovery is a lifelong journey - one that requires continued diligence and growth even after gambling cravings subside.
Here are some tips to strengthen your relapse prevention plan and maintain momentum:
Identify Risk Factors
Take time to deeply reflect on the specific emotions, circumstances, and triggers that tended to precede your relapses during early recovery. Common risks to watch for include stress, loneliness, boredom, financial pressures, conflicts with loved ones, driving or walking past gambling venues, and more.
Make a written list of your personally risky situations that you can review anytime you need motivation to resist temptation.
Early Warning Signs
Learn to recognize subtle signs in your own thoughts and behaviors that may indicate you are spiraling downward, like increased irritability, sleep disturbances, isolating yourself, lying about your whereabouts, and rationalizing gambling thoughts.
When you catch yourself minimizing harmful urges or thoughts, take action immediately before the craving escalates by calling your sponsor or accountability partner.
Support Networks
Attend weekly Gamblers Anonymous (GA) meetings without fail and call your sponsor regularly, even once you feel stable in recovery. No one is ever fully addiction-proof. Arrange frequent check-ins with at least one trusted, non-judgmental friend or family member you can be totally honest with when struggling.
Program the number of peer support contacts you've made through GA and therapy into your phone so you can readily reach out in emergencies when cravings feel overpowering.
Self-Care
Make time each day for relaxing, restorative activities like light exercise, listening to uplifting music, spending time outdoors in nature, or meditation to alleviate stress. Enjoy hobbies that keep your mind and hands creatively occupied, like puzzles, reading novels, arts and crafts, or learning to play an instrument.
Get 7 to 9 hours of quality sleep per night to aid willpower. Eat a balanced, nutritious diet and take a daily multivitamin to optimize physical health.
Life Vision
Take time to re-examine your core values, ambitions, and bucket list. Reflect on how you want to invest the time and resources you once assigned to gambling activities.
Seek out volunteer opportunities with nonprofit causes aligned with your values to develop a sense of meaning and purpose beyond gambling itself. Gradually surround yourself mostly with positive people who lift you up and share your new sobriety-focused values and activities.
Consider Enlisting A Support Buddy
Choosing an accountability partner can strengthen your relapse prevention plan. Select a trusted friend, family member, or fellow recovering gambling addict to check in with regularly, especially before high-risk relapse situations like paydays, major sports events, vacations, or emotionally stressful life events.
During check-ins, share openly how you're feeling and any temptations. Ask for encouragement and reminders of the consequences of giving in. Knowing someone is keeping you accountable can provide the extra motivation needed to resist relapse.
Moving Forward In Recovery
Breaking free from gambling addiction is a great accomplishment. Your new life of freedom, authenticity, and service awaits.
Here are final tips to help you maintain momentum:
- Be Patient - Accept there may still be some slips or setbacks. Stay positive and get back on track quickly without being too self-critical. Progress comes gradually.
- Practice Gratitude - Each morning, write down at least three things you are grateful for to start the day on a positive note. Recall how much worse gambling addiction was.
- Choose Friends Wisely - Limit time with heavy gambling friends or acquaintances who may tempt you to relapse. Surround yourself mostly with positive influences.
- Prioritize Your Sobriety - Place recovery commitments like therapy and GA above competing wants so you don't get distracted or complacent. This saves you pain over the long run.
- Help Others - Look for chances, both formal and informal, to offer hope, wisdom and support to those battling gambling addiction. Helping others helps strengthen your own sobriety.
- Keep Learning - Recovery is an ongoing journey. Continue reading, learning skills, and expanding your spiritual understanding. Growth lifts you higher.
Resources For Help
For more information about problem gambling, please refer to the following organizations:
| Organization | Telephone | Region | |
|---|---|---|---|
| Gambler’s Anonymous | Check website | Check website | Multiple |
| Gambling Therapy | [email protected] | Check website | Multiple |
| National Council on Problem Gambling | [email protected] | 1-800-522-4700 | USA |
| GamCare | Check website | 0808 8020 133 | UK |
| Gambling Help Online | Check website | 1800 858 858 | Australia |
| South African Responsible Gambling Foundation | [email protected] | 0800 006 008 | South Africa |
| Centre for Addiction and Mental Health | Check website | Check website | Canada |