How to stop gambling: what to do if you think you are addicted
Short answer
Start today with three things: put up barriers that do not depend on you (self-exclusion, a blocker, a bank block), put distance between you and the money, and tell one person. When the urge comes, wait 15 minutes before doing anything: it usually fades. And get professional help; it is free.
Today
Put up a barrier that does not depend on you. Self-exclusion blocks you from licensed online gambling: in Spain it is the RGIAJ (how to apply), in the UK, GAMSTOP. Install a blocker on your phone too.
Put distance between you and the money. Delete saved cards, lower limits and ask your bank to block gambling payments. If you have debts, do not try to win them back.
Tell one person. You do not have to tell them everything. Just someone to message when the urge comes.
Work out what pushes you to gamble: boredom, stress, alcohol, payday, matches. Prepare something concrete for each.
Get professional help. Your doctor can refer you, and gambling helplines are free.
When the urge comes
It will, especially at first. You do not have to beat it forever, just let it pass. Bookmark this page: the timer below stays with you for 15 minutes, with one thing to do at a time.
Fifteen minutes
I want to gamble right now
Urges rise, peak and fade if you do not act on them. You do not have to beat them forever: only for the next 15 minutes.
Seeing the days and the money that no longer goes helps keep the decision. If you gamble one day, note it: the counter does not go back to zero, because one slip does not erase what you have achieved.
Some people manage alone, especially if they act early and put barriers in place. But with help it is more likely: someone you trust, a group or a professional. Asking for help is not failing; it is using what works.
How long does the urge to gamble last?
Each urge usually rises, peaks and fades within minutes if you do not act on it. Over time they come less often and less strongly. The first days and weeks tend to be the hardest.
What if I relapse?
Note it, think about what set it off and adjust the plan. A relapse does not erase your days without gambling or mean you cannot do it. The danger is thinking “it doesn’t matter now” and carrying on: that is why talking to someone the same day helps.
How do I stop thinking about betting during matches?
Change how you watch sport for a while: with other people, without your phone to hand, without live-score apps, or not at all. Mute betting accounts and tips groups.