How Can I Stop Gambling on My Own?
Has gambling become a problem for you?
When enjoyed safely, gambling can be a fun form of entertainment. But if it gets out of control, it can start to cause problems in your life and relationships.
We hope this advice helps if you want to know how to stop yourself from gambling or learn ways to gamble safely.
Recognise Risky Behaviours
Knowing the common signs of problem gambling can help you keep an eye on your gambling habits.
Some signs your gambling might not be safe include:
- Arguing with family and friends after gambling
- Borrowing money or selling assets to gamble
- Considering getting money to gamble through illegal means
- Feeling guilty about gambling
- Gambling to escape your problems or feelings
- Hiding the extent of your gambling
- Losing and having an urge to return as soon as possible to win back losses
- Missing work or social events to gamble
- Spending more time or money gambling than planned.
Know Your Triggers
Take note of the people, places, and activities that trigger your gambling urges, and what you can do to avoid gambling in that situation. You might like to keep a table like this:
| Trigger | Thoughts | Feelings | Coping Strategy |
| Going to the pub with a workmate | We usually have a few beers and go on the pokies | Nervous, worried | Plan a different activity away from a gambling venue |
Delay
Urges come in waves and will eventually pass.
If you feel an urge to gamble, try to delay the decision to give in. Instead of gambling as soon as you feel the desire, try to wait at least half an hour. If you’re feeling OK, try waiting another half an hour, and so on.
Delaying your gambling provides a chance for the urge to pass.
Distract
Gambling urges can be overwhelming. It might feel like gambling is all you can think about.
Start by taking some deep breaths and trying to relax, then do something to take your mind off gambling. Distracting yourself with other activities can help you remove yourself from the experience of a craving and engage in something else.
For example, you might like to go for a walk, watch a TV show, call a friend, or take a shower or bath.
Fill Your Days
Boredom can be a breeding ground for gambling urges.
Plan ahead and keep yourself busy and fulfilled to avoid boredom. When you’re not sure how else to wind down at the end of the day, this might increase your risk of giving in to gambling to stimulate your brain, so try to fill your days with things you enjoy.
Find some fulfilling interests and hobbies, maintain your friendships, and focus on your physical and mental health and wellbeing.
Remember Your ‘Why’
Don’t lose sight of why you want to change your gambling habits. Is it impacting your relationships? Your work? Your mental health? Is it getting in the way of your financial goals?
It can help to keep a list of the reasons why you made the decision to stop or reduce your gambling, as well as the things you could achieve if you reached your goal. Read your list every time you feel an urge to gamble.
Seek Professional Help
If you need some extra support to fight gambling urges, help is available.
You can learn about our counselling options here, or call the free and confidential Gambling Help QLD helpline on 1800 858 858.
You can find more self-help tips here.