Thinking about change?

Thinking about changing your gambling can be scary, especially if it has become a big part of your life for a long time. But it is possible to change your gambling and get help if gambling is taking a toll.

You may be concerned that you are spending too much time and money on gambling. At the same time you may also be unsure whether you want to stop or reduce your gambling.

Or perhaps you are at a stage where you are ready to take control of your gambling or reduce your gambling. Now is a good opportunity to consider your personal reasons for change and the possible risks of not changing.

Stages of change

The way you think about gambling and change can differ from day-to-day or even minute-to-minute. Sometimes people that gamble say "I'm never going to gamble again" and then end up gambling again the next day. This is normal when you try to make an important change. Why?

Change is a process that has a number of stages. People move back and forth between stages depending on their readiness to change. It can be helpful to understand these stages, and the way that people who want to change their gambling move from one stage to the next. Typical stages are:

step1

"EVERYTHING IS FINE"

At this stage, you have no plans to do anything differently. You enjoy your gambling and don’t think that there is a problem.

step2

THINKING ABOUT CHANGE

You're starting to recognise that there may be a problem with your gambling. But you're in two minds. The thought of stopping gambling causes you to feel a sense of loss. At the same time you think about the positives of gaining control of your gambling.

Information and strategies can be helpful at this stage. To understand more about your own or someone else’s gambling check out:

Check your gambling

Signs of problem gambling

step3

GETTING READY

At this stage, people are ready to accept there is a problem with their gambling, and they need to prepare to take some action.

Plans will be made with a view to making the required change soon. An example would be taking a problem gambling self-assessment quiz (Check your gambling) or finding out details of your local Gambling Help service.

If you recognise yourself or someone you know at this stage, let us help you.

step4

TAKING ACTION

People at this stage are taking action to change their gambling behaviours.

An example would be keeping busy, or replacing gambling with healthy behaviours like exercise or fishing. Seeking social support from friends and family is another example of taking action.

At this stage, rewarding yourself for the positive changes made to your gambling is important in order to stay motivated. If you recognise yourself or someone you know at this stage let us help you. You can also take a look at these self-help strategies which others have found to be helpful:

Focusing on health and wellbeing

Learning about triggers and urges

Keeping busy

step5

MAINTAINING
CHANGE

By this stage, people are working to maintain any changes in their gambling behaviours, and to prevent going back to old unhelpful habits. Gambling is now seen as no longer desirable and a number of coping and self-help strategies have been put in place and are working.

Practice is required to maintain the changes so that the new behaviours can be turned into habits.

If you recognise yourself or someone you know at this stage, it might help to review the following:

Let us help you

Focussing on health and wellbeing

Learning about triggers and urges

Managing money

At this stage, you have no plans to do anything differently. You enjoy your gambling and don’t think that there is a problem.

Information and strategies can be helpful at this stage. To understand more about your own or someone else’s gambling check out:

Check your gambling

Signs of problem gambling

At this stage, people are ready to accept there is a problem with their gambling, and they need to prepare to take some action.

If you recognise yourself or someone you know at this stage, let us help you.

People at this stage are taking action to change their gambling behaviours.

An example would be keeping busy, or replacing gambling with healthy behaviours like exercise or fishing. Seeking social support from friends and family is another example of taking action.

Focussing on health and wellbeing

Learning about triggers and urges

Keeping busy

Practice is required to maintain the changes so that the new behaviours can be turned into habits.

If you recognise yourself or someone you know at this stage, it might help to review the following:

Let us help you

Focussing on health and wellbeing

Learning about triggers and urges

Managing money

ⁱAdapted from the Transtheoretical Model of Behaviour Change, originally developed by Prochaska, DiClemente and colleagues

RELAPSE

A relapse is a return to harmful gambling behaviours. It can be difficult, but try not to be too hard on yourself if you experience a relapse. Relapses are a part of the process of change, and they are common.

Relapses do not happen ‘out of the blue’, they can usually be anticipated. Relapses often occur because we haven’t recognised or have ignored the warning signs.

BEHAVIOUR

Increased use of drugs or alcohol
Going to a gaming venue to socialise
Irritability, arguing, less patient with others
Stopping self-care activities that are used to reduce gambling
Returning to spending time with friends who are active gamblers
Forgetting or delaying counselling, or not using counselling strategies
Carrying extra money or bank cards without a plan about how to keep money safe
Increase in stress symptoms (smoking, changes in eating habits, sleeping problems)
Lack of communication or defensive communication around gambling, money, or time management.

EMOTIONS

Increased feelings of sadness or depression.
Increased feelings of anger, annoyance or frustration.
Increased feelings of isolation and loneliness.
Increased boredom or restlessness.
Grieving for the loss of gambling.
Excitement and desire to celebrate some event or occasion.
Feeling overwhelmed with life circumstances.
Feeling dissatisfied with how long change takes and feeling things should improve more quickly.

THOUGHTS

Thinking you have ‘beaten’ the problem because you have not gambled for a period.
Overestimating the degree of control that you have over the behaviour, e.g. thinking that you can just “gamble $20” or just “pop into the club for 20 minutes”.
Thinking you deserve to gamble because you have been ‘good’, that is, rewarding yourself for reducing gambling, by gambling.
Thinking it is time to test your control of gambling.
Thinking gambling could solve financial or other problems.

ATTITUDE

Weakened commitment to your original goal of stopping/reducing gambling.
Reduction in value placed on your original goal.
Believing it is too hard to change.

To learn more about relapse or to discuss relapse signs, call the Gambling Helpline on 1800 858 858 and talk to a counsellor.

If you return to participating in harmful gambling, you already know some strategies that have worked for you. This might be a good time to explore what led to this relapse.

WHAT TO DO NEXT?

It is important to consider where you are now and what you want to achieve. If gambling is causing worry and you are struggling with money, work, and relationships, you might want to reduce your gambling.

If you would like to talk to someone now about changing or reducing your gambling, call the Gambling Helpline on 1800 858 858 (24 hours a day, 7 days a week). Our staff are ready to help; it’s free and completely confidential.

Also consider self-exclusion as a way to help reduce gambling. Self-exclusion means you ban yourself from gambling. It is available at all casinos, hotels, clubs, and TAB outlets in Queensland. Learn more.

STRATEGIES TO REDUCE YOUR GAMBLING

Here are some proven strategies to help you change or reduce your gambling.

SELF-HELP

Many people successfully change gambling using self-help strategies. Self-help is the first choice and most widely used type of help amongst those struggling with gambling harm.

Self-help can be used on its own or in combination with other professional help. To find these helpful strategies go to the self-help page.

GAMBLING HELP COUNSELLING

If you are ready to try professional help, counselling can help. The Gambling Help service counsellors offer free face-to-face or telephone counselling from various locations across Queensland. Gambling Help counsellors are skilled professionals and available 24/7. You can call 1800 858 858 now to talk a counsellor and organise an appointment.

If you are ready to try professional help, counselling can help.

The Gambling Help service counsellors offer free face-to-face or telephone counselling from various locations across Queensland. Gambling Help counsellors are skilled professionals and available 24/7. You can call 1800 858 858 now to talk to one of our counsellors. They can organise an appointment at your local Gambling Help service.

Counsellors work with you on your concerns – they don’t tell you to stop gambling, or tell you what to do. A counsellor may help you to work out your own goals to change your gambling and move forward from gambling harm. During counselling sessions, you and your counsellor may devise strategies to try out between sessions. Later, your counsellor will help you review what you’ve tried and see how it is working.

Once you are in control of your gambling, you may no longer need counselling. Your counsellor will help you to make a plan for maintaining your progress after counselling ends.

Each person will have unique challenges and concerns. What happens in counselling varies from person to person.

Gambling counselling can help you to:

identify your goals
understand why you gamble
learn money management strategies
address relationship and family issues linked to gambling
understand and address underlying issues linked to gambling harm
understand and manage depression, anxiety, trauma, and grief that may affect your gambling
learn about your personal triggers for gambling and find ways to avoid or respond differently to triggers.

HOW LONG AND HOW OFTEN DO I NEED TO ATTEND COUNSELLING?

Gambling Help counselling sessions are usually about one hour. You and your counsellor will look at what is happening for you and decide together about the frequency and timing of sessions. Counselling may start weekly, then happen less frequently as you gain skills and confidence in managing your gambling. As you begin to feel more confident about your control over your gambling, your counsellor will help you to move forward with your gambling change.

The real life stories page has interviews with people talking about how Gambling Help counselling helped them to address their gambling issues.

The Gambling Help service is a free, confidential service that operates across Queensland. To find your nearest Gambling Help service, visit the locations page. Face-to-face services operate during normal business hours. You can ring our free, 24/7 helpline at 1800 858 858 to schedule an appointment or to speak to a counsellor on the phone.

If you would like to see a counsellor outside the Gambling Help service, look for a professional who offers cognitive behaviour therapy (CBT) and motivational interviewing. These types of counselling are the most effective when dealing with gambling harm.

The video below explains what happens when you visit a Gambling Help counsellor.

If you would like more information, let us help you.

Community organisations that provide Gambling Help support may also offer relationship/marriage and/or financial counselling, or are able to refer you to appropriate support. Alternatively, contact the Gambling Help service on 1800 858 858 to find out how to access relationship/marriage and/or financial counselling in your local area.

OTHER COUNSELLING

Other counselling includes relationship/marriage counselling and financial counselling.

Relationship/marriage counselling

Often, someone struggling with gambling harm needs to work hard on repairing the impact on their relationships.

Relationship/marriage counselling can help individuals and their partners move forward from gambling harm.

Financial counselling

Financial counsellors provide information, support, and advocacy to help when people are struggling financially. Specialist financial counselling has made a positive difference for many individuals experiencing gambling harm.

Financial counselling helps individuals improve their financial position. Combining gambling counselling with financial counselling can help reduce gambling.

Financial counsellors can help you:

become more financially literate
gain money management skills
by providing a full financial assessment
explore pros and cons of financial options
learn about consumer credit laws and legal rights
learn about government eligibility schemes and bankruptcy
learn about your debt and debt collection rights and responsibilities
manage hardship applications, negotiations with creditors, payment arrangements, dispute resolution, and the ombudsman

Community organisations that provide Gambling Help support may also offer financial counselling or refer you to appropriate support. Contact the Gambling Helpline on 1800 858 858 to find out how to access financial counselling in your local area.

Financial counselling is also available from the National Debt Helpline. Call 1800 007 007 to talk to a free phone financial counsellor from anywhere in Australia between 9.30am - 4.30pm, Monday to Friday.

SELF-EXCLUSION

A self-exclusion (or self-ban) is where you request to be banned from specific gambling providers, products or services. Self-exclusion can be an important step if you are thinking about changing your gambling. Learn more.

FAMILY AND FRIENDS

Family and friends can be important supports for a person trying to change their gambling behaviours. If you have decided to make a change to your gambling, consider talking to family and friends about your decision.

It can be easier to stick to a decision about changing your gambling if you tell other people. Remember, you need to choose carefully and talk to people you can trust when looking for the support of others. Learn more about using social support.