Short-term help for problem gambling
Sometimes, just getting through the next hour or day without gambling can feel like a huge challenge, and that’s okay. You don’t have to have it all figured out to take a step forward.
There are practical things you can do right now to ease the pressure and start to feel more in control.
Try a grounding technique
When the urge to gamble hits, it can feel all-consuming, like your thoughts are racing and your emotions are in overdrive. That’s because gambling taps into the brain’s reward system, triggering strong feelings of anticipation, relief, or escape. It can be hard to think clearly in these moments.
Grounding techniques are a way to shift your focus from intense thoughts or urges to what’s physically around you. They calm your nervous system, help you slow down, and give your brain a chance to catch up with your body. Even small moments of pause can help you move through the urge rather than act on it.
Here are a few grounding techniques that many people find helpful:
- Do box breathing
Box breathing sends a message to your body that you're safe. It slows your heart rate, reduces tension, and can help take the edge off a powerful craving. Learn how to do it below or follow along with our guided video.
- Breathe in through your nose for 4 seconds
- Hold for 4 seconds
- Breathe out through your mouth for 4 seconds
- Hold for for 4 seconds
- Repeat a few times.
- Use your 5 senses
- Journal your thoughts and feelings
Set up some gentle limits
You don’t have to quit overnight. In fact, trying to stop completely without any support or preparation can sometimes feel overwhelming or even lead to stronger urges. That’s why it can help to start with a few small boundaries that protect your wellbeing and give you some breathing space.
Setting limits isn’t about punishment; it’s about giving yourself a chance to pause, reflect, and respond differently.
- Delay the urge
Urges often come in waves. They can be intense at first, but they usually pass. Giving yourself even a short delay can break the automatic cycle and help you ride out the peak of the craving.
Tell yourself you’ll wait 15 minutes before acting on the urge to gamble. Use that time to do something else, like calling a friend, having a shower, or going for a walk.
- Leave your cards at home
- Limit access
These small changes won’t fix everything, but they can help shift momentum. Every time you make a choice that supports your wellbeing, even in a small way, you’re building strength for the long term.
Reach out for support
You don’t need to go through this alone. Gambling urges can feel overwhelming, especially when they’re tied to stress, shame, or a sense of isolation. But even one honest conversation can help lighten the load.
Reaching out, whether it’s to a friend, a support service, or someone who’s been through it , can give you space to feel seen, supported, and less alone in what you’re going through. Connection can interrupt the cycle of gambling by shifting your focus and reminding you that help is out there, and you’re worth that help.
Here are some ways to start:
- Talk to someone you trust
Shame and secrecy can keep gambling going. Speaking openly can reduce that shame and help you feel more human and hopeful. It also makes it easier to ask for practical support if you need it.
You can try opening up to a friend, family member, or someone who makes you feel safe. You don’t need to have all the words - even saying ‘I’m struggling’ can be enough.
Click here to read more tips for talking to someone you trust.
- Speak with a Gambling Help trained counsellor
- Connect with peer support
“I was met with the most beautiful woman who saw my pain. She didn't ask me how much money I'd lost. She could see how destroyed I was as a human being. ”
Remind yourself: Even the strongest urge to gamble will pass.
It's also important to know that you won’t always feel like this. Taking small actions now can help you ride out the wave and feel stronger next time it comes.
Click here to download, save, or print our problem gambling fact sheet.
