10 Tips to Quit Gambling

Looking to cut-back or quit gambling? Here are 10 tips that will help you along the way:

1. Avoid high-risk situations: Stay away from people, places, and activities that are associated with gambling. Changing your routine and avoiding triggers can help prevent thoughts or emotions that encourage gambling. Remove gambling apps from your phone or avoid passing by a casino after work.

2. Find alternatives to gambling: Engage in other activities that are exciting and fun to replace the thrill of gambling. This can help fill the void and provide a healthier outlet for your time and energy. Walk outside, find a new hobby, listen to music or find something else that relaxes you.

3. Set goals: Set both short-term and long-term goals related to gambling in order to stay focused and motivated. Having clear goals can help you stay committed to cutting down or giving up gambling.

4. Challenge your beliefs: Examine and challenge any beliefs or thoughts that may be fueling your gambling addiction. Stop, for example, viewing gambling as an income source. Replace negative or irrational beliefs with positive and realistic ones.

5. Seek support: Reach out to family, friends, or support groups who can provide encouragement and understanding. Having a strong support system can make a significant difference in your journey to quit gambling and don't shy away from those who will hild you accountable.

6. Distract yourself: Find activities that can distract you from gambling urges, such as watching a movie, practicing mindfulness exercises, or engaging in physical exercise. Many times, the urge to gamble will pass in just a few minutes.

7. Plan ahead: Anticipate situations where you may be tempted to gamble and come up with a plan to avoid them. This could involve changing your route to avoid passing by a casino, postponing a get together with friends who gamble or finding alternative ways to spend your leisure time.

8. Take care of yourself: Focus on self-care by getting enough rest, eating well, and practicing relaxation techniques. A sleep deficit, in particular, can lead you to making unhealthy choices. Taking care of your physical and mental well-being can help you stay on track with quitting gambling.

9. Remind yourself of the consequences: Visualize the negative outcomes of giving in to the urge to gamble. Think about the financial, emotional, and social consequences that gambling can have on your life. Making the right choice, on the other hand, can leave you feeling proud, accomplished and strong.

10. Seek professional help: Consider reaching out to a counselor or therapist who specializes in gambling addiction. They can provide additional strategies and support tailored to your specific needs. We list a wide array of professional and peer-support resources here on ProblemGambling.com.

Remember, quitting gambling is a process that takes time, effort and resolve. This problem didn't develop overnight and it won't disappear that quickly. It's important to be patient with yourself, celebrate small victories along the way and use the tips we've listed here.