Archive · · 9 min · Tips
Ten practical tips to stop or cut down gambling
Concrete steps—from removing apps to talking to someone you trust—with clear limits on what general articles can do.
Editorial article—not sponsored, not a substitute for professional advice. We do not sell services or earn commission from organisations mentioned.
Disclaimer: general ideas from self-help and prevention literature; they do not replace a plan made with a qualified professional. Life-threatening emergency: 999. NHS urgent mental health advice: 111 or your GP. National Gambling Helpline (GamCare): 0808 8020 133.
1. Tell one person you trust
Choosing someone calm and sharing the basics reduces the secrecy that often keeps the cycle going.
2. Remove apps and shortcuts
Deleting icons from your phone and computer adds friction at the moment of impulse.
3. Use operator tools on UK-licensed sites
If you gamble with operators licensed by the UK Gambling Commission, use official deposit limits, time-outs, and self-exclusion in your account area—not third-party “tips”.
4. Ring-fence money for essentials
Moving income needed for rent, bills, and food to an account without instant card access can protect basics.
5. Delay the urge for 15 minutes
A common CBT technique: set a timer; the urge often eases.
6. Replace the “gambling window”
Plan another short activity (walk, call, physical task) for the time of day you usually gamble.
7. Watch fatigue and alcohol
Both reduce self-control in the moment.
8. Do not go online alone after a loss
Chasing losses is a strong predictor of harm—step away from the screen.
9. Speak to your GP
Your GP can discuss anxiety, low mood, debt stress, and NHS talking therapies where appropriate.
10. Consider peer support
Gamblers Anonymous and similar groups can complement—not replace—professional care when that is needed. Free confidential support: GamCare and Gambling Therapy.
Corrections: hello@ukgamblingtherapy.co.uk