How do I stop gambling, or cut down?

You can stop gambling or cut down by combining a clear decision, barriers that make gambling harder, and support from other people. You do not have to do everything today. Start with one step.

This page is general information, not medical advice.

Should I cut down or stop completely?

Both are valid starting points. Decide which you are aiming for, and be honest with yourself about it.

If you have tried to cut down and it has not worked, a helpline adviser can help you think through which goal fits you. Try not to see a break as the same thing as being in control. A pause gives you space to think, and it is worth using that time to plan what comes next.

Step 1: Take away easy access

Make gambling harder to reach, today if you can.

• Log out, delete gambling apps and close accounts you no longer want.
• Sign up to GAMSTOP. It blocks online gambling companies licensed in Great Britain for 6 months, 1 year or 5 years. You cannot end it early, so choose with care.
• Install blocking software on your phone, tablet and computer. BetBlocker is free and run by a charity. Block periods run from one day to five years. For blocks of two months or longer, it applies a one-week cooling-off period before you can deactivate.
• For betting shops, casinos and arcades, use the venue schemes described on our GAMSTOP page.

Step 2: Take control of your money

Money is often where harm builds up.

• Ask your bank to block payments to gambling sites and betting shops. GAMSTOP and the NHS both suggest this.
• Pay essential bills such as your rent or mortgage on payday, before you do anything else. The NHS suggests direct debits or standing orders.
• Do not carry credit cards when you go out to gamble, and do not treat gambling as a way to make money. Both come from NHS advice.
• Consider letting someone you trust help you keep an eye on your accounts, if you want that.

What if I already owe money?

The NHS advises dealing with debt rather than ignoring it. National Debtline gives free, confidential debt advice in England and Wales on 0808 808 4000. Citizens Advice can also help with money and gambling.

Step 3: Deal with urges and triggers

Urges can feel strong. Knowing your triggers in advance gives you a plan.

1. Write down when you gamble most. Common triggers include payday, boredom, stress, being alone and certain places or people.
2. Next to each trigger, write what you will do instead, such as calling someone, going for a walk or leaving the house.
3. Keep that list on your phone.

The NHS National Problem Gambling Clinic uses practical “stimulus controls”, which means putting barriers between you and gambling. That is the same idea as the steps above.

Step 4: Fill the time

Gambling takes up hours. Plan what replaces them. The NHS suggests spending more time with family and friends who do not gamble. Put one or two concrete plans in your week, especially at times you usually gamble.

Step 5: Tell someone

Telling one person can take the pressure off. It can be a friend, a family member, your GP or a helpline adviser. You do not have to explain everything. “I’m having a hard time with gambling” is enough to begin.

What treatment and groups are there?

• National Gambling Helpline (GamCare): 0808 8020 133, free, 24/7. By phone, live chat and WhatsApp. Advisers can refer you to treatment if you want that.
• GamCare treatment and online community: GamCare describes free treatment across Great Britain, plus a forum, chatrooms and email support from a trained volunteer.
• NHS gambling clinics (England): you can refer yourself or ask your GP. The National Problem Gambling Clinic (run by CNWL NHS Foundation Trust) accepts young people aged 13 to 18 from anywhere in England and adults living in Greater London. Its treatment includes cognitive behavioural therapy (CBT), and sessions can be online, by phone or in person. Scotland, Wales and Northern Ireland have different services, so ask your GP or call the helpline.
• Gamblers Anonymous: peer support groups using a 12-step approach. Find meetings at gamblersanonymous.org.uk.

See all services.

What if I slip?

A slip is a setback, not proof that you cannot change. What matters is what you do next.

1. Stop as soon as you notice, and put the barriers back in place.
2. Tell someone, such as a helpline adviser, rather than hiding it.
3. Work out what triggered it and add that to your list.
4. Do not try to win the money back. Chasing losses is one of the warning signs listed in our guide to signs of gambling addiction.

You can call the helpline after a slip too.

If you are in danger or thinking about ending your life, call 999 now.