What gambling support option is best for me?

Changing or cutting back on your gambling is a brave step forward.

There’s no one-size-fits-all approach – but the good news is there are plenty of free support options out there.

Here’s a rundown of what’s available so you can take the first step that feels right for you.

Self-help strategies

You might not be ready to reach out and talk to someone about gambling – and that’s okay! There are plenty of ways to take back control on your own.

Here are a few ideas:

Set a budget – and stick to it
Start a gambling diary (insert forthcoming link to blog post)
Put spending limits on your bank cards
Replace gambling with healthier habits
Identify and avoid your gambling triggers (insert forthcoming link to blog post)
Distract yourself with other activities you enjoy
Create a vision board and write down your goals
Limit the time and money you spend on gambling
Prioritise health and wellbeing – consider exercise, journalling, and cutting back on drugs and alcohol.

If you want more self-help tips, we’ve got plenty here.

Peer support

It’s easy to feel alone when you’re experiencing gambling harm, but trust us – you’re not.

Connecting with others who are going through something similar can help you feel less alienated and more supported.

Support groups offer a safe place to connect with others who have similar experiences, talk about your feelings, and feel a sense of belonging.

Gamblers Anonymous runs free meetings across Australia.
If you’re not keen on in-person meetings or if you live in a remote area, Gambling Help Online has a free online forum where you can chat and connect with other people.

Self-exclusion

If you feel like you need to set a solid boundary, self-exclusion might be a good move.

A self-exclusion is when you request to be banned from specific gambling venues, betting sites, or apps – either temporarily or permanently. Self-exclusions, or self-bans, put consequences into place if they’re breached.

Banning yourself is a powerful way to remove temptation and take back control.

You can learn more about self-exclusion with BetStop.

Speaking to a counsellor (in-person or online)

Speaking with a counsellor may feel more comfortable than talking to a friend or family member.

Gambling Help counsellors understand gambling struggles. They can provide you with support tailored specifically to your situation.

Most importantly, it’s a safe, confidential, judgement-free environment.

Here’s a list of our locations across Queensland where we provide counselling.

If you’d rather talk from the comfort of home, we can book you in for virtual sessions via video call or over the phone.

Chat with a counsellor on-demand

Sometimes we need help in the moment.

Gambling counsellors are available 24/7 across Queensland:

Ring Gambling Help at 1800 858 858 any time for free support.
Jump onto Gambling Help Online for a chat with a counsellor.

Whether you’re lying awake worrying about your losses, or you’re out with mates fighting the urge to place a bet, free support is just a call or click away.

“Do I have a gambling problem?” – Take the quiz

If you’re unsure where you stand, this free, confidential gambling quiz can help. It’s based on the “Problem Gambling Severity Index” (PGSI), which is an international standard that sorts gambling behaviours into four categories:

No risk
Low risk
Moderate risk
Problematic.

Your quiz results will suggest the best support options for you.

If you’re in the low-risk category, self-help strategies might be enough. If you’re in the “problematic” zone, chatting with a counsellor could be the key to a brighter future.

Take the quiz here.

Help and Support

For Family, Partners, and Friends