Gambling can be an enjoyable pastime, but it carries real risks. Understanding those risks and knowing how to manage your play are the foundations of keeping gambling under control.
Recognising Problem Gambling
Problem gambling is not defined by how much money someone spends, but by the effect gambling has on their life. Common warning signs include:
- Spending more time or money gambling than you intended
- Chasing losses by placing further bets to recover money already lost
- Borrowing money or selling possessions to fund gambling
- Neglecting work, study, family, or social obligations because of gambling
- Feeling anxious, irritable, or restless when trying to cut down or stop
- Using gambling to cope with stress, depression, or other difficult emotions
- Concealing gambling activity from friends or family
Recognising these signs in yourself, or in someone you care about, is an important first step. Acknowledging a problem does not mean it cannot be addressed.
Practical Steps for Staying in Control
There are straightforward habits that help keep gambling within safe limits:
- Set a budget before you play and treat any losses as the cost of entertainment, not as money to be recovered.
- Set a time limit for each session and stop when that limit is reached, regardless of results.
- Avoid gambling when upset or under pressure. Emotional states can cloud judgement and lead to impulsive decisions.
- Balance gambling with other activities. If gambling becomes your primary leisure activity, that shift in itself is a signal to reassess.
- Never gamble with money you cannot afford to lose, including rent, bills, or savings.
Seeking Support
Free, confidential help is available if gambling is causing harm. The following organisations provide support in the United Kingdom:
- GamCare — operates the National Gambling Helpline at 0808 8020 133 (free, 24 hours a day, 7 days a week) and offers online chat, counselling, and a peer-support forum at gamcare.org.uk.
- Gamblers Anonymous UK — runs free peer-support meetings across the country for people who want to stop gambling. Details at gamblersanonymous.org.uk.
- GamAnon — provides support specifically for the friends and families of people affected by problem gambling.
- BeGambleAware — offers information, a self-assessment tool, and a directory of treatment services at begambleaware.org.
Reaching out to any of these organisations is free and does not require you to have reached a crisis point. Early conversations are just as welcome as urgent ones.
Gambling and Young People
Gambling products are intended only for adults. If you share a device with younger people, consider taking steps to prevent access to gambling websites, such as using parental control software. Organisations such as Gamban offer blocking software that can be installed across multiple devices to restrict access to gambling content.
Taking a Break
If you feel you need distance from gambling, the GAMSTOP self-exclusion scheme (gamstop.co.uk) allows you to exclude yourself from all UK-licensed online gambling sites with a single registration. Exclusions can be set for periods of six months, one year, or five years, and the service is free to use.
Stepping back, even temporarily, can provide the space needed to reassess your relationship with gambling without external pressure.