Are you or a loved one dealing with a gambling problem?
Explore the warning signs and symptoms and learn how to stop.
What is gambling addiction and problem gambling?
Gambling problems can happen to anyone from any walk of life. Your gambling goes from a fun, harmless diversion to an unhealthy obsession with serious consequences. Whether you bet on sports, scratch cards, roulette, poker, or slots—in a casino, at the track, or online—a gambling problem can strain your relationships, interfere with work, and lead to financial disaster. You may even do things you never thought you would, like running up huge debts or even stealing money to gamble.
Gambling addiction—also known as pathological gambling, compulsive gambling or gambling disorder—is an impulse-control disorder. If you’re a compulsive gambler, you can’t control the impulse to gamble, even when it has negative consequences for you or your loved ones. You’ll gamble whether you’re up or down, broke or flush, and you’ll keep gambling regardless of the consequences—even when you know that the odds are against you or you can’t afford to lose.
Of course, you can also have a gambling problem without being totally out of control. Problem gambling is any gambling behavior that disrupts your life. If you’re preoccupied with gambling, spending more and more time and money on it, chasing losses, or gambling despite serious consequences in your life, you have a gambling problem.
A gambling addiction or problem is often associated with other behavior or mood disorders. Many problem gamblers also suffer with substance abuse issues, unmanaged ADHD, stress, depression, anxiety, or bipolar disorder. To overcome your gambling problems, you’ll also need to address these and any other underlying causes as well.
Although it may feel like you’re powerless to stop gambling, there are plenty of things you can do to overcome the problem, repair your relationships and finances, and finally regain control of your life.
The first step is to separate the myths from the facts about gambling problems:
Myths and facts about gambling problems
Myth:
You have to gamble every day to be a problem gambler.
Fact:
A problem gambler may gamble frequently or infrequently. Gambling is a problem if it causes problems.
Myth:
Problem gambling is not really a problem if the gambler can afford it.
Fact:
Problems caused by excessive gambling are not just financial. Too much time spent on gambling can also lead to relationship and legal problems, job loss, mental health problems including depression and anxiety, and even suicide.
Myth:
Having a gambling problem is just a case of being weak-willed, irresponsible, or unintelligent.
Fact:
Gambling problems affect people of all levels of intelligence and all backgrounds. Previously responsible and strong-willed people are just as likely to develop a gambling problem as anyone else.
Myth:
Partners of problem gamblers often drive their loved ones to gamble.
Fact:
Problem gamblers often try to rationalize their behavior. Blaming others is one way to avoid taking responsibility for their actions, including what is needed to overcome the problem.
Myth:
If a problem gambler builds up a debt, you should help them take care of it.
Fact:
Quick fix solutions may appear to be the right thing to do. However, bailing the gambler out of debt may actually make matters worse by enabling their gambling problems to continue.
Myth:
A problem gambler spends lots of time in a casino, racetrack, or in-person venues.
Fact:
Online casinos and bookmakers are open all day, every day for anyone with a smartphone or computer. It’s much easier to just pick up your phone rather than travel to a race track, casino, betting shop, or a bookie. Online gambling can be especially appealing to a younger crowd
Myth:
Online gambling is less harmful than traditional gambling.
Fact:
Some research actually shows that internet gamblers may spend more money, engage in a wider variety of games, gamble more frequently, and play for longer periods of time than in-person gamblers.
Gambling addiction signs and symptoms
Gambling addiction is sometimes referred to as a “hidden illness” because there are no obvious physical signs or symptoms like there are in drug or alcohol addiction. Problem gamblers also typically deny or minimize the problem—even to themselves. However, you may have a gambling problem if you:
Feel the need to be secretive about your gambling. You might gamble in secret or lie about how much you gamble, feeling others won’t understand or that you will surprise them with a big win.
Have trouble controlling your gambling. Once you start gambling, can you walk away? Or are you compelled to gamble until you’ve spent your last dollar, upping your bets in a bid to win lost money back?
Gamble even when you don’t have the money. You may gamble until you’ve spent your last dollar, and then move on to money you don’t have—money to pay bills, credit cards, or things for your children. You may feel pushed to borrow, sell, or even steal things for gambling money.
Have family and friends worried about you. Denial keeps problem gambling going. If friends and family are worried, listen to them carefully. It’s not a sign of weakness to ask for help. Many older gamblers are reluctant to reach out to their adult children if they’ve gambled away their inheritance, but it’s never too late to make changes for the better.
Self-help for gambling addiction
For many problem gamblers, it’s not quitting gambling that’s the biggest challenge, but rather staying in recovery—making a permanent commitment to stay away from gambling. The internet has made gambling far more accessible and, therefore, harder for recovering addicts to avoid relapse.
But maintaining recovery from gambling addiction or problem gambling is still possible if you surround yourself with people to whom you’re accountable, avoid tempting environments and websites, give up control of your finances (at least at first), and find healthier activities to replace gambling in your life.
The following tips can help you achieve and maintain freedom from gambling addiction.
Tip 1: Acknowledge and understand the problem
The first step to overcoming a gambling addiction is realizing that you have a problem. It takes tremendous strength and courage to own up to this, especially if you have lost a lot of money and strained or broken relationships along the way. Don’t despair, and don’t try to go it alone. Many others have been in your shoes and have been able to break the habit and rebuild their lives. You can, too.
Recognize emotional triggers. Consider how unpleasant feelings can lead you to gamble. People tend to gamble as either a form of entertainment or as a way to escape their problems. Create a list of reasons why you believe you gamble. Do you gamble when you’re lonely or bored? Or after a stressful day at work or following an argument with your spouse? Gambling may be a way to self-soothe. But there are healthier and more effective ways of managing your moods and relieving boredom
Recognize external triggers as well. You may also notice that you gamble when around certain people. Let them know that you’re trying to stop gambling. When they bring up the possibility, have a pre-planned response or counteroffer, such as “Instead of betting on the game, maybe we can head to the gym.” If they don’t respect your goal or they pressure you to gamble, consider setting boundaries or avoiding them altogether.
List the reasons why change is necessary. Think about how your life might improve if you were free from your gambling problem. Would you experience less financial stress? Would you enjoy healthier relationships with friends and family members? Perhaps you wouldn’t feel persistent feelings of guilt or shame. Write down your motivations and revisit them when you feel tempted to gamble.
Tip 2: Look for the right support
It’s tough to battle any addiction without support. Plan to rely on close personal connections, peers who understand what you’re going through, and professionals who can offer guidance.
Strengthen your support network. Reach out to friends and family. If your support network is limited, there are ways to make new friends without relying on visiting casinos or gambling online. Try reaching out to colleagues at work, joining a sports team or book club, enrolling in an education class, or volunteering for a good cause.
Join a peer support group. Gamblers Anonymous, for example, is a 12-step recovery program patterned after Alcoholics Anonymous. A key part of the program is finding a sponsor, a former gambler who has experience remaining free from addiction and can provide you invaluable guidance and support.
Seek help for underlying mood disorders. Depression, stress, substance abuse, or anxiety can both trigger gambling problems and be made worse by compulsive gambling. If you have bipolar disorder, manic phases might lead you to risky behavior, such as making big bets. Even when gambling is no longer a part of your life, these problems will still remain, so it’s important to address them.
Tip 3: Establish barriers to gambling
One way to stop gambling is to remove the elements necessary for gambling to occur. The harder it is for you to engage in the behavior, the more time you’ll have to recognize and defuse a craving.
Reduce your access to money. Gambling cannot occur without money. You can get rid of your credit cards (or only use ones that can’t be used on gambling sites), close online betting accounts, let a spouse or parent be in charge of your money, schedule automatic payments with your bank, and keep only a limited amount of cash on you.
Don’t put yourself in tempting environments. Without a game or activity to bet on there is no opportunity to gamble. Don’t put yourself in tempting environments. Tell gambling establishments you frequent that you have a gambling problem and ask them to restrict you from entering.
Remove the digital temptations. When it comes to online gambling, some sites have self-exclusion options, which essentially allow you to ban yourself from gaming activities. Alternately, remove gambling apps and block gambling sites on your phone and computer. Delete any auto-fill information (such as your credit card number) from your browser, so it’s harder to make impulsive financial decisions.
Tip 4: Find alternative activities
It might not be enough to simply aim to “stop gambling.” You’ll want to find replacement activities to fill that time and energy void.
Schedule enjoyable recreational time for yourself that has nothing to do with gambling. Even online gambling cannot occur if you don’t have the time. If you’re gambling on your smartphone, find other ways to fill the quiet moments during your day.
Finding alternatives to gambling
Maintaining recovery from gambling addiction depends a lot on finding alternative behaviors you can substitute for gambling. Some examples include:
| Reason for gambling | Sample substitute behaviors |
| To provide excitement, get a rush of adrenaline | Sport or a challenging hobby, such as mountain biking, rock climbing, or Go Kart racing |
| To be more social, overcome shyness or isolation | Counseling, enroll in a public speaking class, join a social group, connect with family and friends, volunteer, find new friends |
| To numb unpleasant feelings, not think about problems | Try therapy or use free Emotional Intelligence toolkit |
| Boredom or loneliness | Find something you’re passionate about such as art, music, sports, or books and then find others with the same interests |
| To relax after a stressful day | As little as 15 minutes of daily exercise can relieve stress. Or deep breathing, meditation, or massage |
| To solve money problems | The odds are always stacked against you so it’s far better to seek help with debts from a credit counselor |
Tip 5: Deal with gambling cravings
Feeling the urge to gamble is normal, but as you build healthier choices and a strong support network, resisting cravings will become easier. When a gambling craving strikes:
Acknowledge the craving. For gambling to happen, you need to make the decision to gamble. If you have an urge: stop what you are doing and call someone, think about the consequences to your actions, tell yourself to stop thinking about gambling, and find something else to do immediately.
Avoid isolation. Call a trusted family member, meet a friend for coffee, or go to a Gamblers Anonymous meeting.
Postpone gambling. Tell yourself that you’ll wait five minutes, fifteen minutes, or an hour. Consider setting a timer on your phone to ensure you wait the full time. As you wait, the urge to gamble may pass or become weak enough to resist. If you use to phone to place bets, consider putting your phone away or turning it off as you wait for the urge to pass.
Visualize what will happen if you give in to the urge to gamble. Think about how you’ll feel after all your money is gone and you’ve disappointed yourself and your family again.Y ou can also revisit your list of motivations that you made in tip one.
Distract yourself with another activity, such as going to the gym, watching a movie, or practicing a relaxation exercise for gambling cravings. Again, if you use your phone or computer to gamble, now is a good time to find another activity that doesn’t involve being online.
Coping with lapses
If you aren’t able to resist the gambling craving, don’t be too hard on yourself or use it as an excuse to give up. Overcoming a gambling addiction is a tough process. You may slip from time to time; the important thing is to learn from your mistakes and continue working towards recovery.
Tip 6: Seek gambling addiction treatment
Overcoming a gambling problem is never easy and seeking professional treatment doesn’t mean that you’re weak in some way or can’t handle your problems. But it’s important to remember that every gambler is unique so you need a recovery program tailored specifically to your needs and situation. Talk to your doctor or mental health professional about different treatment options, including:
Inpatient or residential treatment and rehab programs. These are aimed at those with severe gambling addiction who are unable to avoid gambling without round-the-clock support.
Treatment for underlying conditions contributing to your compulsive gambling, including substance abuse or mental health problems such as depression, anxiety, OCD, or ADHD. This could include therapy, medication, and lifestyle changes. Problem gambling can sometimes be a symptom of bipolar disorder, so your doctor or therapist may need to rule this out before making a diagnosis.
Cognitive-behavioral therapy. Cognitive-behavioral therapy (CBT) for gambling addiction focuses on changing unhealthy gambling behaviors and thoughts, such as rationalizations and false beliefs. It can also teach you how to fight gambling urges and solve financial, work, and relationship problems caused by problem gambling. Therapy can provide you with the tools for coping with your addiction that will last a lifetime.
Family therapy and marriage, career, and credit counseling. These can help you work through the specific issues that have been created by your problem gambling and lay the foundation for repairing your relationships and finances.