If your gambling is causing problems in your life, there are things you can do to minimise, control or stop the gambling problem.
Setting short-term and long-term goals may help you to stay focussed and clear about cutting down or giving-up your gambling. Here are some helpful questions that may assist you to think about your own goals.
High-risk situations like use of credit cards, taking out loans, carrying large amounts of money with you, using gaming venues for socialising or gambling as a reaction to emotions will weaken your resolve to control or stop your gambling problem.
If you are finding it difficult to handle your gambling problem on your own, it may be useful to seek professional help. Gamblers Help Services has information on free, confidential information and support services.
Talking about gambling problems with somebody you trust can ease the pain of bottling it up. It can also reduce the stress that can cause you to continue to gamble.
Becoming aware that you could be a problem gambler may cause feelings of shame and guilt. Self-blame and self-harm can increase stress and may urge you to gamble more. However acknowledging the problem and taking steps to seek out help can open the door for positive changes.
Stop beating yourself up over the gambling problem and focus on the steps you are taking to overcome the problem. Acknowledge your positive achievements; write them down to remind yourself of your strengths and attributes.
Problem gamblers are encouraged to keep a journal of their gambling behaviour and thoughts to help them identify and control the urge to gamble. View a sample diary that will help you keep your own journal.
Many people gamble because they do not know what else to do. Try to find an alternative recreational activity or hobby.
It is easier to stay focussed on controlling or giving-up gambling when you set a weekly timetable and stick to it. A balance of work, rest, leisure and spending time with family is important.
Urges are normal reactions to gambling; you may find it easier to deal with the urges by focussing on other things and resisting the urgent need to gamble. You could try some deep breathing techniques to help decrease the anxiety of the urges. Try phoning someone close to you or Gambler’s Help Line and talk about what you are feeling.
A lapse occurs when you gamble again after deciding to stop. You do not have to continue to gamble if this happens to you. You can use this to learn more about what triggers your gambling. When a lapse occurs, examine what worked and what didn’t work with your plan.
