Self help
Self-help is often the first step for people who want to make changes in their life.
Different strategies work for different people. Self-help strategies can help make gambling or gaming safer – or can support you to stop gambling completely – depending on your goal.
Call 1800 858 858
Building healthy habits
Healthy habits can keep you busy and away from situations where you might be more likely to gamble.
This includes playing video games with gambling-like features. Healthy habits also improve overall mental health and physical wellbeing.
Here are some examples of healthy habits you can start today:
- Start a new project or explore new hobbies
- Spend more time with friends who don’t gamble or game
- Play video games without in-game purchases or loot boxes
- Do chores around the house, or focus on work or study
- Spend more time outdoors, away from places that may trigger an urge
- Engage in physical activity, like exercise or playing sport
- Talk to a friend or loved one until the urge to gamble passes.
Setting limits
By setting limits, you can take back control of your gambling or gaming.
These limits may include:
- Setting a temporary ban on your gambling or gaming
- Setting limits on how much time and money you spend on gambling or gaming
- Setting deposit limits for online betting accounts or game launchers
- Avoiding spending money when affected by drugs and alcohol
- Keeping track of time and taking regular breaks
Using social support
Talking about gambling or gaming with others can be a good way to manage urges, receive support and keep yourself on track with your goals.
Social support includes:
- Talking to your friends or loved ones about your gambling or gaming
- Staying connected with friends and family.
- Engaging in supportive online forums
- Joining a support group, such as Gamblers Anonymous
- Calling the Gambling Helpline on 1800 858 858
Changing your thoughts and beliefs
Making a change often starts from within.
You can change your thoughts and beliefs around gambling or gaming by:
- Explore the negative effects of gambling or gaming
- Set goals on how you would like your gambling or gaming to change
- Think about ways you could use the money you save. Set a goal and reward yourself.
- Consider how gambling or gaming affects your family and friends
- Understand that gambling is not a reliable way to make money. The house/game always wins!
Managing triggers and urges
A trigger is anything that sparks a negative feeling.
An urge is a desire to do something – usually something that you don’t actually want to do.
Certain things can trigger the urge to gamble or spend money in-game.
Recognising your triggers and urges
The first step to managing triggers and urges is to understand what they are for you.
What makes you feel like you want or need to gamble?
Examples of triggers might include:
- Pay day – having cash in your wallet
- Feeling bored or lonely
- Gambling ads on television or the internet
- Watching sports or being at a gambling venue
- Using alcohol or drugs
- Being around others who gamble or spend in-game money
- Promotions from gambling providers or in-game advertising
- Stress about money, relationships, family, work, or school
Avoiding your triggers
Once you have identified what triggers your urge to gamble, it is best to avoid these triggers while you work on your gambling or gaming.
How to avoid triggers:
- Limit your drinking and drug use
- Ban yourself from online gambling and delete gambling apps
- Set screen time limits on your device(s)
- Spend time away from your phone, computer or console
- Block gambling or gaming websites from your device(s)
- Remove bank card information from your device(s)
- Spend time at other locations, like venues without pokies
Coping with your triggers and urges
Sometimes, completely avoiding triggers isn’t possible.
Or maybe you are feeling ready to face your triggers and manage any urges that follow.
Try the “3 D Approach” to manage triggers and urges as they occur.
- Delay: Postpone acting on the urge for at least 15 minutes. Urges are like waves – they build to a peak, then fade away. Each urge you overcome reduces the intensity of future urges.
- Distract: Think about something else you can do. Write down how you are feeling or talk to someone about it. Step outside for a walk and breathe in the fresh air. Go to the gym or cook a healthy meal. Find what works for you.
- Decide: Once the time has passed, your urge may have faded or become manageable. If the urge is still there, go back to step one and Delay, Distract, Decide.
Focusing on health and wellbeing
Improving your physical and mental health can make a huge difference when making a change.
By focusing on your health, you can better manage stress and other negative emotions that may trigger an urge.
With a clearer head and a healthier body, it is easier to move towards your goals.
Positive health and wellbeing
practices
- Journaling – writing down how you feel
- Regular exercise, like yoga, running, going for walks, or even meditation
- Getting enough sleep and eating healthy food
- Making time to relax and time to have fun
- Speaking to a counsellor or support person (link to counselling page)
- Limiting alcohol, drugs, and caffeine use
- Spending time with family and friends.
Self-exclusion
A gambling self-exclusion is when you request to be banned from specific gambling and betting providers, products, or services.
Banning yourself from gambling can be a positive step towards safer gambling or quitting gambling altogether.
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