Self-Help Advice

Back

Although there is no substitute for professional help, here are some simple and practical measures to reduce gambling:


1. Limit the amount of money you spend gambling

Set a limit from the start on how much you are willing to spend on gambling in a session or in a week. Stick to it!

Leave credit/cash cards at home when you go out to gamble.

If you use a betting account, ask them to place a limit on it - say £50 - this works for online casinos too!

On pay day, aim to pay all your priority debts first (mortgage, rent, council tax, food, etc...).


2. Reduce the amount of time and days that you gamble

Set yourself a limit on how many times a week you will gamble (e.g. twice a week) - be specific and name the days.

Avoid those "I'll just have a quick go" scenarios.

You can set your alarm on your watch or phone to remind you - even your PC will have a calendar reminder alert you can use.


3. Don't view gambling as a way of making money

Always remember that you are buying entertainment.

Always be prepared to lose - if you win, know that it will happen by chance.

Never spend your savings or investments on gambling.

Ask friend and family not to lend you money if you ask them.


4. Spend time doing other activities

Spend more time with family or friends.

Take up a new hobby or interest or revisit one that you enjoyed before gambling took over.

Join a social group or organise events with friends who don't gamble.

Talk to other about your worries or concerns rather than 'bottling' them up.


View as PDF


Back


The Have I Got A Problem website is a free online resource to help people better understand any issues or concerns they may have about mental health or addiction. The website includes resources specifically focused to; general Mental Health, Depression, Stress, Anxiety, Insecurities, Self-harm Schizophrenia, Bipolar, Anger Management, Eating Disorders, Coping, general Addiction, Alcohol, Smoking, Gambling, Drugs, Cocaine, Heroin, Marijuana (Cannabis) Ecstasy, PCP, Mephedrone, Ketamine & Crystal Meth.

The site was created to give the public information to help them understand mental health and addiction issues and to assist people in making better informed decisions about their life and personal choices.

www.haveigotaproblem.com was created and is run by 'Advising Communities’, which is a UK registered charity (Charity No. 1061055)

Quotes

"My life is now fulfilled and in retrospect I can see how miserable and unhappy I really was and I don’t now know where I found the time or interest to gamble on pokies."

Elsie

MoreSend us your Quotes

Tips & Hints

  • Ask someone to help you

    Don't be put off by this. You can do it on your own but the support of others makes it easier, especially if you've got serious problem...
    More
  • Limit your access to cash

    About one in five problem gamblers can give it up fairly easily. Most find that for quite a time they can't stop if they have cash in t...
    More
  • Fill the gap

    Problem gamblers may spend 10-20 hours or more a week gambling. They also spend a lot of time thinking and worrying about their gamblin...
    More
  • Friends can help

    There is no doubt that if you have help from your spouse and close friends you are more likely to succeed. Make an effort to explain yo...
    More
  • Relax and look after yourself

    Giving up when you've spent hours each week gambling can make you feel tense and irritable. This can feel even worse when you still go ...
    More
  • More Tips & Hints