If you’re reading this blog, then you’re likely struggling with some form of gambling addiction. We understand how you might be feeling at the moment and how difficult it can be to reach out for help. In this blog, we’re letting you know more about recognising issues and how to stop gambling.
What is gambling?
Gambling is the action of risking money or items for luck. It can come in many forms such as online casinos, slot machines and betting on sports.
For some people, gambling can be a bit of fun as it can be done in a controlled manner. In contrast, for some people, it can become a huge part of their lives.
Gambling addictions are less associated with how much you are gambling and more to do with the behaviours that you display related to your habits.
Those who are struggling with a gambling addiction may display the following behaviours.
- Lying about your gambling actions
- Isolating yourself
- Relying on gambling money for life
- Taking excessive funds
- Stealing money
- Financial problems – struggling to pay bills and building huge debts
- Self-exclusion
- Chasing losses with problem gambling
- Feeling low and anxious, some may even be feeling suicidal
If you find yourself feeling these emotions or taking these actions, it’s important to seek support. Find out more about our gambling rehabilitation.
Tips for how to stop gambling
Accept the problem
One of the hardest things for people who are struggling to do is to take time to accept that there is a problem. This is the first step to getting help and turning your life around.
When going on this journey of acceptance, you might find that you feel quite isolated and overwhelmed. Rest assured that this is completely normal, and these feelings will pass. It’s very important that you do not suffer alone. There is support available to you, whether that be from family members, friends or even support groups.
Identify your triggers for problem gambling
Taking the time to identify your triggers can be extremely helpful. This process will give you a better idea of why you’re struggling and how you can deal with these triggers so that they do not have a negative impact on your life.
You may find that triggers include alcohol, social situations, drugs and more. Many people find that they are more willing to increase risk when they have been drinking alcohol, and gambling may lead to them becoming more likely to use other substances.
Some people find it easier to write down their triggers so that they can keep track of how they feel in each moment and how often the trigger occurs.
Pay attention to how you feel
When you’re feeling triggered, it’s really important that you think about exactly how you feel. You might find that you’ve fallen out with someone or had a stressful day at work, which has led to you feeling more urges to gamble. Think about how you feel: sad, angry, guilty, ashamed or other emotions and write them down.
Try to avoid things that trigger your gambling urges
You know what the urge to gamble feels like, and when you’re trying to resist the urge, the best thing to do is take yourself away from the trigger. If you know that your friends are likely to gamble for fun around you, and this will encourage you to, maybe you could skip the night out or suggest doing something different.
Additionally, if you find yourself alone gambling online at home, why not head out for a walk, call a friend or do something else? This can help you to start challenging the urges and replacing the negative actions with more positive ones.
It can be challenging to avoid high-risk situations, but it can be a good idea to create a barrier between yourself and your habits. This can include removing credit cards, blocking gambling websites, removing gambling apps, not carrying large sums of cash around with you and avoiding taking out any monetary loans for offline and online gambling.
Reframe your thoughts to pathological gambling
Dealing with a gambling problem can bring many distressing thoughts. You may think that if you lose a few times in a row, you’re bound to win soon. However, deep down, you know that this is not actually the case. You might also begin thinking superstitious thoughts that by picking a ‘lucky’ number, you’ll win. There is no way of knowing what will come up next, and it is purely down to chance.
You can reframe these thoughts by identifying them, breaking them down, and applying logic to the situation. This helps you take a step back and assess the situation with a clearer mind.
Step back before you start gambling
You may still have the urge to gamble for a while, but by taking a step back, you give yourself time for the urge to settle. Many people find it useful to do something else to stop gambling, like read a book or go for a walk. You might even find it useful to research some deep breathing techniques and use them during these moments. It’s all about discovering what works for you.
Appreciate the benefits
While they can be tricky to see in the beginning, there are so many benefits to stopping gambling. You might find it useful to write these down so that you can remind yourself of them whenever you need to. Without gambling, you’re likely to have better relationships, more money, less guilt, less shame, more pride and much more.
Remember not to think too negatively about how you felt when you were gambling. Instead, see it as a lesson and a motivator for stopping gambling.
Replace your habits with new hobbies
Replacing your habits not only stops you from compulsive gambling, but it can also benefit your mental health too. There are many activities that you could replace gambling with that will have a better impact on your life.
- Volunteering
- Exercising – consider joining a sports team
- Mindfulness – this can help build self-esteem and compassion
- Reading
All of these activities are great for taking a bit of time out for yourself and improving your mental well-being. If you feel as if you are struggling with other mental health problems as a result of your gambling disorder, you should always seek professional treatment.
As part of your mindfulness, you could also practise gratitude. This can be as simple as writing down something that you’re grateful for or something that went well each day. These can help you to think more positively and can be a great reminder for when you’re feeling a little low.
Attending support groups, such as Gamblers Anonymous, may help to prevent relapse. Try and keep family and friends updated on where you’re up to, as they can help you to stay on the right track.
Seek professional support for your gambling problem
For some people, the gambling addiction can be so intense that it’s hard to manage alone or with the support of a family member and friends. Some people may be required to speak to a professional about how to change their behaviour and live a happier life that’s free from gambling harm.
At Acquiesce, we offer effective gambling addiction treatment to help you get your life back on track. Our gambling addiction team is dedicated to delivering professional recovery from addiction. It is common for people to feel totally out of control with a gambling addiction. At Acquiesce rehab centre, we approach this with psychological intervention alongside friendly and professional support.
Do you need help with a gambling addiction, or are you struggling to support a loved one? Get in contact with our friendly, professional team today for advice and support.
