Summary
Read the full fact sheet- Create a strategy to help you cut back or quit gambling – either by yourself or with professional support.
- Consider self-exclusion options for banning yourself from gambling venues, betting transactions, or online gambling.
- Lapses are common when trying to control your gambling, but you can learn from the experience to help you get back on track.
- Learning strategies manage gambling urges can help you avoid lapses.
- Consider getting professional support to help you find the strategies that suit you.
On this page
If your gambling is causing harm, there are things you can do to help you cut back or quit gambling. Remember, you don’t have to do it alone. See below for professional support options that are free and confidential.
Strategies for change
Suggestions include:
- Set goals – setting short-term and long-term goals may help you to stay focused and clear about cutting down or giving up gambling.
- Avoid high-risk situations – such as the use of credit cards, taking out loans, carrying large amounts of money with you, using gaming venues for socialising, or gambling as a reaction to emotions. These behaviours will weaken your resolve to control or stop your gambling.
- Talk about it – talking about gambling with somebody you trust and someone who won't judge you can ease the pain of bottling it up. It can also reduce the stress that can cause you to continue to gamble.
- Find alternatives to gambling – There are two major risk factors why people continue to gamble, social isolation and leisure substitution. When people stop gambling they lack motivation to find other activities that are exciting and fun and they lost family and friends who could support them in engaging in such activities.
Self-exclusion
Self-exclusion involves banning yourself from gambling venues, betting transactions, or online gambling.
- Gambling venue exclusion: There are different self-exclusion programs designed to help you stay away from gambling venues like clubs, pubs, casinos and TABs. Learn more at Gambler's Help.
- Online and phone gambling exclusion: BetStop - the National Self-Exclusion Register - is a safe and free Australian Government initiative to block yourself from all licensed Australian online and phone gambling providers. Learn more at BetStop.
- Blocking gambling transactions: Many banks support customers who want to manage their gambling. Your bank may be able to help by blocking gambling transactions on accounts or cards. Check your banking app or contact your bank to find out more.
- Support for self-exclusion: Gambler’s Help can help you find and set up self-exclusion options to suit you. Call 1800 858 858 for free and confidential advice, 24/7.
Prepare for a lapse
A 'lapse' is a temporary slip where someone may revert to gambling, or gambling in ways that previously caused problems for them.
Most people will experience a gambling lapse when trying to cut back or quit gambling – but it doesn’t mean you have failed. Instead of being hard on yourself, use the experience to learn more about what triggers your gambling and examine what worked and what didn't work with your plan.
You can often predict when your gambling urges will occur. For example, you may be more likely to lose control when you feel sad, anxious, angry or depressed. Make sure you have a plan for coping with these emotions that doesn’t involve gambling – such as talking to a trusted friend or writing in a journal.
Learn more Gambler's Help.
Manage gambling urges
Most people will experience urges after they try to quit gambling or cut down, particularly early on.
Learning to tolerate feeling uncomfortable during an urge is important to maintain change. The more you can practise this, the better you will be at it.
It is helpful to think of urges like waves at a beach. Like a wave, an urge will eventually break and flow away. So, delaying the decision to gamble, even for a short period, can be very effective. Instead of gritting your teeth and ‘toughing it out’, urge surfing involves ‘riding the wave’ until it passes.
Learn more Gambler's Help.
Gambler's Help
Every year Gambler’s Help assists thousands of Victorians to successfully quit or take control of their gambling. They support anyone experiencing problems with their own or someone else’s gambling. Gambler’s Help services include phone or face-to-face counselling, financial counselling, First Nations gambling support, and help in other languages.
For free, confidential, 24/7 support call 1800 858 858 or visit Gambler's Help.
More support options
- Gambler’s Help Youthline - free, confidential, 24/7 telephone counselling service for people under 25. Tel. 1800 262 376.
- Your GP (doctor) or other health professional.
- Gambling Help Online – online counselling and information services including a peer support program.
- Lifeline Tel. 13 11 14.
- SuicideLine Victoria Tel. 1300 651 251.
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