Gambling begins slowly. A small bet and a small victory that seems larger than it is. You think you are doing it to have fun, and you are in control, but you are not. You are making lots of money today, and tomorrow you are covering up the losses. You end up deceiving people whom you love. You promise to quit and then suddenly repeat the habit. In case that sounds familiar to you, you are not broken. You’re human. Any person may be imprisoned by a gambling addiction. Fortunately, there is an escape. People quit gambling addiction every day. Not because it is easy, but because it can be done. This article is for anyone trying to quit gambling addiction. No judgment, no fluff, only 10 practical ways on how to quit gambling and regain full control. Let’s begin.
Admitting the Problem
Many people struggling with addiction convince themselves that their gambling habit is not a problem but a simple aspect of life they can control when they wish. However, when you find that gambling is interfering with your emotions, financial strains, and anxiety, take a step back to evaluate your habit because that is a clear sign of a deeper issue. Admit the problem because that shows strength and self-awareness.
In most cases, individuals conceal their gambling habits by doing it secretly due to shame. They are afraid of sharing the problem with their friends or relatives to avoid judgment. They understate losses and tell lies about lost money and their whereabouts. This concealment just makes the issue more complicated, resulting in guilt and isolation. It doubles the effort, making it difficult to solicit help.
Gambling addiction alters the functionality of your brain completely by rewiring it so that you are unable to will your way out. The problem is not about indiscipline or a character-based issue. It is all about realizing there is a need to receive help and that recovery is possible by seeking people’s help. As soon as you admit you have a problem, it becomes easy to seek support and make concrete decisions to fix your problem.
Block All Access to Gambling
The wisest and best move you can ever make is to stop access to gambling altogether. It may appear to be a major step, and it is. It is also one of the strongest methods of regaining your control.
Think about how many times you have made a bet out of convenience. One click with your phone. A link in your mail or advertisements that displays when you are scrolling. The ease of access will be removed when you bar that access. Barring them provides you with a breathing space.
There are a few tools to assist with that. Gamban and Betblocker apps block access to gambling websites and the possibility of downloading betting apps. Several banks allow you to block payments to gambling websites as well, so in case you have a lapse of will, you are saved. It is like setting up strong, supportive barriers for your healing.
Get a person you can trust to assist in installing these tools. Register in the self-exclusion programs, should they exist or be available in the location where you live. Make sure people around you are aware of your effort so that they can help if you get tempted.
Tell Someone You Trust
By sharing your troubles with a trusted friend, family member, or mentor, you end the isolation that accompanies addictive gambling and create room to be understood and assisted. It is a bit frightening at the beginning, but sharing your experience will make the emotional burden a bit lighter. It will make you understand that you are not the only one experiencing gambling addiction.
Choose a person who is empathetic, non-judgmental, and reliable. One who will listen without necessarily giving their judgment or an immediate solution. You may begin the discussion by explaining how hard it is even to speak and tell what you have been going through. Let them know how excessive gambling has been impacting your life. Tell them what type of support you want as a patient (a listening ear, practical steps to follow, or even to be encouraged to discuss the problems with a therapist). Vulnerability will help you relate better with others and also reassure you that you can recover with the right people helping you.
Find Out What Triggers You
There is always a reason behind gambling. It might be a feeling, a situation, or a habit. It could be boredom, stress at work, or loneliness at night. It is the thrill of the pursuit of victory to some. In other people, it is a means of drowning out something more serious, which is pain, anxiety, or even guilt. To prevent gambling, you should know why you indulge in it. This implies focusing on what you feel just before the urge.
The first thing to do is to observe your patterns. At what time do you feel the urge to gamble? Is it when you are scrolling on your phone by yourself? Does the urge come after an argument or even on payday? Simply write a journal about what is going on around you or inside you when the urges hit. As time moves on, you will begin to realize the links. The triggers are not only feelings but also places, individuals, a particular app, or some songs that make you remember a big prize. By being conscious of these triggers, you can lay strategies to avoid surprises.
When you understand your triggers, you can come up with alternatives on how to react to the triggers. In case stress is a trigger, go out, exercise, or make a short phone call to a friend. If it is boredom, distract yourself by being occupied. Read, cook, clean, or find a new skill. Nobody said that triggers will disappear within a single night, but with the awareness of them, you are in control. Whenever you select a better response, you break the habit to some small degree.
Get Professional Help
Therapists and counsellors are available to give advice. They are also there to ensure you have a good environment where you can open up about your hardships without being judged. Under their guidance, you will understand the origin of your gambling problem and gain clear steps towards quitting.
The good news is that recovery does not have a universal route. Do you want to tell your story to others in a support group? Or do you simply want to get some one-on-one counselling? You can find an option that best fits you. Some individuals fit better in organized programs like special clinics. Others fit better in more loosely structured outpatient sessions that can accommodate life activities. The trick is to adapt what works for you and use the assistance available. Professional assistance involves rebuilding the broken sections of your life and renewing your strength. You can also explore our Responsible Gaming page for more support tools and guidance.
Join a Support Group
Gambling addiction is a painfully lonely experience. You may laugh in the presence of other people, but deep down, you have a heavy secret. Support groups alter that. They introduce you to the correct people who understand, not based on what they have read, but by what they have experienced. It is a great relief to sit in a room (or log on to a meeting) with other people who have gone through the same thing. You do not need to give explanations for everything. There is no need to put on a show. Just turn up, and you are already comprehended.
It is very reassuring to hear, “I have been there.” Whether it is shame, re-establishing trust, or simply finding out how to survive the day without gambling, being part of a group lets you feel the support you never knew you required. There are actual stories, plain talk, and advice, and eventually, you may talk about your experiences too. The groups are not judgmental or pressuring.
There are alternatives. Gamblers Anonymous (GA) is a 12-step program that involves face-to-face and online meetings. SMART Recovery is a program that offers mental-based tools and methods to fight gambling addiction. In case you are at ease behind a screen, Reddit also has gambling therapy forums you can attend any time. You do not need to take up the first one you attend. Explore and find what fits. It is the initial step that counts, and later taking more steps in general. You will be amazed to see how great it feels when done in a support group.
Take Control of Your Money
Establish some boundaries for your money. Open a different account and allocate daily necessities such as rent and food. Ask a close friend or relative to keep a temporary account of your expenditure. This added built-in accountability can change everything, especially during weak moments where there is severe temptation.
Creating a budget and adhering to it is an act of self-motivation towards quitting gambling addiction. Being aware of your expenses and how much money you earn makes you understand how you use your money and, at the same time, notice a recurring habit you might have missed before. Reducing easy access to money and credit cards can help control the gambling urge that comes impulsively. It is a step further to reinforce the banking measures that block gambling transactions fully.
Replace Gambling with Better Habits
Renouncing gambling means a significant break in the everyday routine is observed. This interruption means an opportunity to once again get involved in something that makes you lively and occupied. Potentially, there is a long-forgotten hobby like painting, riding a bicycle, or playing an instrument that is worth rediscovering. Stepping into the unknown can be satisfying, too. Take a cooking lesson, join a book club, or develop an interest in gardening, and confirm a determination of success that never happened with betting.
Be active and connected. Routine exercise works miracles on your psyche and vitality. The feelings of loneliness can be overcome by getting some supportive friends or joining a community-based group to have something to get excited about. The busier your days are with valuable activities and valuable people, the fewer chances there are of the old habits creeping back into your life.
Establish a new habit, although a lot of patience is required. Once you begin scheduling your days and prioritizing small goals, you will get a framework that will enable you to resist temptations. Gradually, the new way of life becomes natural to you and makes you develop a future with self-confidence and a reconsidered sense of living your life.
Track Your Progress
Some days will have you feeling high and on top of the world, while other days, you will get the urge to gamble. This is one of the reasons why you need to monitor progress. It allows you to witness all the milestones, even if they are small, and tells you that things are changing, even if it does not seem so.
To begin tracking, you do not require something fancy. Just a small notebook, a calendar, or even a note on your phone will do. Write down when you are one day free of gambling. Write an account of your feelings, how you went about doing it, and what your challenges were. With time, you will be able to start noticing trends. You will find out why you have the urges, what is making you gain control, and whether the way you are going about it is bringing positive outcomes. Sometimes, by reflecting on your progress, you will feel motivated even on days that you feel like giving up.
Accept That Slips Happen
Regardless of the intention to stop gambling, relapses may occur, and this is not bad. Recovery teaches us that being perfect is not what it is all about. It is a learning process, the ability to change and to carry on despite unfavourable outcomes. A setback does not wipe out your strides. It is considered a bump on the road and certainly not the end of the road.
When a slip occurs, react by practising self-compassion rather than self-criticism. Knowing the cause would enable you to be ready next time, and your coping mechanisms would be improved. Keep in mind that all of your experiences, including the bad ones, teach you an important lesson about yourself and the recovery process.
Most importantly, never allow a slip to be a complete relapse. Seek some external help. Go back to the practices and methods that have worked out until now. Remember how far you have already reached. Whenever you relapse, you learn to become resilient and reaffirm your determination to change.
Conclusion
Perfection is not the main thing that makes you reclaim your life from gambling. It’s taking the step to wake up every day and do something better for yourself. Even a small step proves that you are strong and determined. Just continue, celebrate your victories, and do not forget that you are not doing this alone. Your desired future is not so far.
