Gambling is any form of wagering something of value on a random event, with the intent of winning something else of value where instances of skill are discounted. It can be an enjoyable social activity for many people, and the excitement of winning and losing creates feelings of euphoria and anticipation. However, some people become too seriously involved in gambling and it can have negative personal, family, and financial impacts. If you have a problem with gambling, here are some tips to help you break your habit and reduce your risk of harmful behaviours.
Identify your triggers – think about places, situations, and people that encourage you to gamble. Once you’ve identified your triggers, try to avoid them or limit your exposure to them. For example, if you’re tempted to gamble when you’re feeling depressed or stressed, try taking up a new hobby that provides an emotional outlet – like painting or gardening.
Make a plan to stop gambling – be specific about when you’re going to stop and what you’ll do instead. You might find it helpful to have a support network and consider enrolling in a therapy program, such as cognitive behavioural therapy (CBT), which can help you change the way you think about gambling. You may also find it helpful to join a peer support group, such as Gamblers Anonymous, which uses a model similar to Alcoholics Anonymous.
Set goals – whether they’re short- or long-term, setting goals can help you stay on track with your plans to quit gambling. For example, you might aim to spend no more than half of your monthly income on gambling, or you might commit to spending less time playing online or at the casino. You might also set a goal to cut down on credit card usage or other financial risk factors.
Reward yourself – when you achieve your goals, reward yourself in a healthy way. For example, you might treat yourself to a night out or a special dinner, or you could take up a new recreational activity, such as a sport.
Be aware of your gambling habits – keep an eye on how much you’re spending, the types of games you play, and your wins and losses. It’s important to know when you’re starting to go too far, as it can be difficult to tell when gambling is no longer a fun and relaxing pastime.
This article is based on information from the Responsible Gambling Council. Mayo Clinic does not endorse any products or services advertised on this site. Advertising revenue supports our not-for-profit mission. Thank you for your support. Donate today!