How To Stop Gambling: 8 Tips To Quit Betting
Once gambling has become a problem, it can prove difficult to stop betting.
A gambling addiction is a serious condition requiring prompt action to prevent further harm.
Please remember that you are not alone in your addiction and that many people have recovered and healed from a gambling addiction. It’s never too late to stop gambling and repair your life.
This article will cover everything you need to know about beginning your journey away from betting, including expert tips on how to quit and remain in recovery.
Is Gambling Addiction Real?
Yes, a gambling addiction is real. It’s not made up, and people suffering from it are experiencing a crisis. It's classified by the American Psychiatric Association under the term disordered gambling or gambling disorder. It’s a real mental health issue for many millions of people.
Other widely accepted terms for gambling addiction include problem gambling and compulsive gambling. Countless academic institutions and journals have researched this affliction, further cementing gambling addiction as real.
The stigma around gambling addiction can undermine society’s perception of the disorder. You might encounter misinformed or malicious people who say gambling addiction is not a real thing. This situation is similar to stigmas around other addictions, such as alcoholism.
If you think you have an addiction to gambling, please remember that you are not alone.
Around 30% of online sports bettors suffer from addiction. There have been many prominent stories of betting addiction in the professional sports world.
How Do I Know If I Have a Gambling Problem?
If you want a formal diagnosis of disordered gambling, you will need to see a mental health professional. However, you can identify the signs of a gambling problem on your own.
It’s always a good idea to take a break from gambling if you are concerned.
Here are some of the main signs that indicate you may have a gambling problem:
Preoccupation with gambling (including disrupted sleep)
Needing to gamble with increasing amounts of money
Inability to control or cut back on gambling
Restlessness or irritability when attempting to cut down or stop gambling
Using gambling to escape problems or relieve feelings of anxiety or depression
Lying about your gambling activity
Jeopardizing or losing relationships, job, or educational/career opportunities
Borrowing money to relieve desperate financial situations caused by gambling
Some of these signs overlap. For example, if you are chasing losses it presupposes that you are preoccupied with gambling and are losing your ability to control your betting.
Strategies to Quit Gambling on Sports
It can be challenging to stop betting if you have a problem. However, many people have successfully managed to end their compulsive betting, and so there is a blueprint to follow.
Here are some of the most trusted steps to take to help quit gambling for good.
Admit The Problem
You must be honest with yourself if you think you have a problem. You need to trust yourself that what you observe as problematic in your own behavior is reality.
Denial is a powerful force, but once you admit to yourself that you need to stop gambling and seek help, you have already cleared a major hurdle on your way to recovery.
Journaling is a useful tool to help keep track of your thoughts, which allows you to return to how you were thinking in the past and notice thought patterns and traps. Keeping a log on how gambling makes you feel can give you the evidence you need that your betting is out of control.
Delete & Block Apps
Now that you’ve admitted a problem, it’s time to get rid of gambling apps and websites from your devices. Of course, this is easier said than done because of the nature of problem gambling.
Here are some software options that can help you block gambling apps and websites:
Gamban: Blocks access to thousands of gambling sites and apps on your devices.
BetBlocker: Provides free blocking of gambling sites and apps with customizable exclusion periods.
GamBlock: One of the oldest gambling blocking software options, effective in preventing access to online gambling.
Net Nanny: A general filtering tool that can be configured to block gambling sites.
Cold Turkey Blocker: Can block specific websites, including gambling sites, and schedule blocks for set periods.
Freedom: Blocks gambling sites and apps across multiple devices, with customizable blocking sessions.
These tools can help create a safer online environment and support efforts to avoid gambling.
Self-Exclude
Many people with a gambling problem will need a more permanent solution than an app or website blocking service to help stay away from online gambling. And obviously, if you have had a problem with in-person gambling, restricting online betting site access won’t be enough.
Self-exclusion is a process that allows individuals to ban themselves from gambling establishments and online gambling sites. Here are steps to self-exclude from gambling:
Identify Gambling Venues: Determine the casinos, betting shops or online gambling sites you use and the jurisdictions in which you gamble.
Contact Venues or Sites: Reach out to the customer service departments of these venues or websites. Many have self-exclusion programs facilitated by the state.
Complete Forms: Fill out any required forms given to you by gaming agents or casino staff, which includes personal information and identification.
Set Exclusion Period: Decide on the length of the exclusion period, which can range from months to a lifetime. Some states have a process to undo a lifetime self-exclusion.
Submit Requests: Submit the completed forms and any required documents.
Confirm Exclusion: Ensure you receive confirmation of your self-exclusion and keep records for your reference and for any mental health treatment you receive.
Inform Support Networks: Inform family and friends about your decision to self-exclude to gain their support. There is no shame in seeking help for a gambling addiction.
Self-exclusion can be a powerful tool in maintaining control over gambling behavior and supporting recovery efforts. The process is usually overseen by a state gambling commission.
Take a Break From Watching Sports
Unfortunately, it’s impossible to watch most sports these days without seeing gambling advertisements, both during the game and during breaks in action.
During the early stage of your recovery from gambling addiction, you might need to consider a break from watching sports to give yourself a reprieve from these advertisements.
One of the main reasons not to bet on sports is because if you do develop an addiction the joy you once had watching sports could be severely damaged.
Professional Help
A healthcare provider may prescribe medication to deal with underlying anxiety and/or depression that has made you susceptible to gambling addiction.
Therapy could also be needed alongside medication.
Therapy for a gambling problem offers numerous benefits, including:
Understanding Triggers: Identifying the triggers that lead to gambling.
Enhancing Self-awareness: Gaining insight into personal thoughts, behaviors and patterns related to gambling and what triggers the urge.
Addressing Underlying Issues: Treating co-occurring conditions like depression, anxiety, obsessive compulsive disorder or substance abuse.
Developing Coping Strategies: Learning healthier ways to cope with stress, anxiety and other emotional issues caused by your daily life.
Improving Relationships: Developing a plan to begin repairing relationships with family and friends that may have been damaged by gambling.
Building a Support System: Creating a network of support and friendship through group therapy or counseling sessions.
Relapse Prevention: Developing a plan to prevent relapse and maintain recovery. Studies have found that around 90% of problem gamblers relapse.
Therapy provides a structured and supportive environment to address and overcome addiction.
Support Groups
In addition to group counseling sessions, there are two prominent gambling-centered communities you can check out.
Gamblers Anonymous (GA): A 12-step program where individuals share their experiences and support each other in recovery. You can find a meeting near you.
Online Forums and Chat Rooms: Various websites offer forums, such as Reddit’s r/problemgambling, where individuals can connect and support each other.
New Activities
We recommend finding new hobbies and interests, or returning to ones you once had, to fill the time you previously spent gambling.
Exercise is also a great outlet to help take your mind off gambling and improve your quality of life. Exercise can help relieve the stress caused by gambling and aid the process of quitting.
Gambling such as poker and sports betting involve some strategy, so you can turn to other strategy games to fill the void. Chess is a great example, and if you love card games, you can find groups or websites to play non-gambling games such as euchre or spades, for example.
Taking classes in your area, such as cooking or art, can also be a great way to make new friends and gain a new skill and boost your self-esteem while you’re in recovery.
Patience with Yourself
Patience is crucial in the recovery from a gambling addiction for several reasons:
Gradual Progress: Recovery is a step-by-step process that takes time. Expecting immediate results can lead to frustration and relapse.
Forming New Habits: Developing healthy habits and coping skills requires consistent effort and time. Healing and rebuilding self-esteem doesn't happen overnight.
Financial Recovery: Repairing financial problems caused by betting requires planning.
Relationship Repair: Rebuilding trust and repairing relationships with family and friends requires patience and consistent positive behavior.
Managing Relapse: Patience helps in dealing with urges and setbacks, allowing for long-term sustainable recovery. Around 90% of people suffering from a gambling addiction endure a relapse.
Patience supports the development of a stable, long-term recovery, allowing individuals to progress at a manageable and realistic pace. Be honest and open with people you trust about your recovery journey. Remember that you aren’t alone.
Can You Cure a Gambling Addiction?
While there is no so-called "cure" for gambling addiction, it can be effectively managed and treated. However, depending on the severity of your addiction, it could be a challenging process.
Recovery involves ongoing effort and support, but many people successfully manage their gambling addiction and lead healthy, fulfilling lives.
If you have an addiction, quitting entirely is often recommended. Here are some reasons why:
Risk of Relapse: Even small amounts of gambling can trigger a relapse.
Addictive Behavior: Gambling addiction is similar to other addictions, where abstinence is usually the safest approach to avoid further problems.
Maintaining New Lifestyle: Once you have created a life away from gambling, any return to gambling can throw off your equilibrium and undermine your progress.
Maintaining abstinence is a key component of managing a gambling addiction.
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