Long-term help for problem gambling

Managing gambling urges in the moment is important, but long-term support is what helps create lasting change. Whether you’ve just started to recognise the impact of gambling or you’ve been trying to cut back for a while, there are steps you can take to feel more in control and more connected to the life you want.

You don’t have to do this all at once, and you don’t have to do it alone.

Longer-term support isn’t about fixing everything overnight. It’s about having someone in your corner who understands that change takes time and who can guide you through the ups and downs with empathy and practical tools.

Talking to a professional might feel daunting at first, but it’s one of the most powerful steps you can take toward lasting change.

Not sure how to ask for support?

It’s okay if the words don’t come easily. You don’t need a perfect script, just something honest.

You could start with:

• 'I’m trying to make some changes with gambling and could use someone to check in with.'
• 'Things have been a bit hard lately and I’d really like to talk.'
• 'Would you be open to helping me stay on track?'

Most people want to help - they just need to know how. Reaching out might feel awkward at first, but it’s a powerful step forward.

Gambling urges don’t come out of nowhere, and they often follow patterns.

You might notice they show up when you’re feeling stressed, bored, lonely, or even just out of routine. These patterns are called triggers, and learning to recognise them is a powerful way to regain a sense of control.

Understanding your triggers doesn’t mean you’ve done something wrong; it means you’re starting to connect the dots between how you feel and how you respond. With that awareness, you can start to make different choices that feel safer and more supportive.

Try reflecting on things like:

• What might I feel before I get the urge to gamble? (e.g., anxiety, frustration, sadness, boredom)
• Are there certain times of day or situations that increase my urge (e.g., late at night, after payday, when you’re alone)
• How might I feel or respond? (e.g., restless, excited, in search of money)
• What can I do to distract myself from the urge?
  (e.g., calling someone, going for a walk, watching a show, writing things down)

Once you start noticing these patterns, you can begin to build a trigger management plan, which is a personalised guide for what to do when those urges hit. It’s not about avoiding every tough moment, but about having tools ready when they come. A plan helps you feel steadier, even when things feel uncertain.

Long-term change doesn’t mean doing it perfectly. It means showing up for yourself in small ways, even when things feel tough. One of the most powerful ways to stay on track is by staying connected to people, places, or routines that remind you of who you are outside of gambling.

Support doesn’t have to be formal or complicated. It’s about having touchpoints like people or practices you can turn to when you're feeling unsure, tempted, or overwhelmed.

Here are a few ways to build and lean on your support network:

There’s no quick fix when it comes to gambling challenges and that’s okay. Real change is often slow, sometimes messy, and rarely perfect. What matters most isn’t having all the answers; it’s being willing to take that next small step, whatever it looks like for you.

If you’re reading this, you’ve already started. That in itself is powerful.

You're not alone on this journey. Many people have faced similar struggles and found their way forward, sometimes after many setbacks. On our tools and apps page, you can hear from others who’ve walked this path in our real stories of hope and recovery.

Every moment of reflection, every urge resisted, every conversation opened counts. And you’re worth the effort it takes.

Click here to download, save, or print our problem gambling fact sheet.