Gambling should be a choice you make for entertainment, never a solution to financial pressure or a way to recover money already lost. When it stops being enjoyable, or when you find yourself playing more than you intended, those are moments worth pausing on.
Recognise when something's wrong
Certain behaviours signal that gambling has moved beyond entertainment. Chasing losses—trying to win back what you've spent—is one of the clearest. Others include lying to people close to you about how much you've gambled, borrowing money to play, or feeling restless or irritable when you try to cut back.
If gambling is taking up time you used to spend on other things, or if you're playing to escape worry or low mood, that's another sign. These patterns build gradually, which is why it helps to check in with yourself regularly.
Ask yourself these questions
A short self-assessment can clarify whether your gambling is still in your control. Answer honestly:
- Have you spent more money on gambling than you planned to?
- Do you gamble to forget about problems or improve your mood?
- Have you borrowed money or sold anything to fund gambling?
- Has gambling caused arguments with family or friends?
- Do you feel guilty or anxious after you gamble?
- Have you tried to stop or cut down but found you couldn't?
- Do you keep your gambling secret from people who know you?
- Has gambling affected your work, studies or responsibilities?
These questions are not a diagnosis. If you answered yes to several, consider speaking to someone who can help.
Set limits before you start
Deciding in advance how much money and time you're willing to spend removes the need to make that decision in the moment. A deposit limit caps how much you can put into your account over a day, week or month. A time-out locks your account for a set period—a day, a week, longer—giving you a break without closing it permanently.
Self-exclusion is a longer commitment. Once active, you cannot access your account for at least six months. If you want to exclude yourself from all gambling sites licensed in Great Britain at once, GamStop lets you do that in one step. It is free and covers a minimum of six months, with options for one year or five years.
Take small steps
You do not need to stop entirely to regain control. Set a deposit limit lower than what you've been spending. Decide on a session length and stop when you reach it, whether you're ahead or behind. Avoid gambling when you're upset, tired or have been drinking.
Where to get help today
Free, confidential support is available right now. GamCare runs the National Gambling Helpline on 0808 8020 133, available 24 hours a day, seven days a week. The call is free and does not appear on your phone bill in detail.
BeGambleAware provides online tools, guides and access to trained advisers. For residential and online treatment programmes, Gordon Moody offers structured support for people with serious gambling problems.
Block gambling sites on your devices
Software that blocks access to gambling websites can remove temptation while you work on the underlying issue. Gamban is a paid subscription service that works across computers, tablets and phones. BetBlocker is free and also covers multiple platforms. Both run quietly in the background once installed.
Protect children and others in your home
Gambling is for people aged 18 and over. If you share a device with someone younger, parental-control software such as Net Nanny or Qustodio can prevent access to gambling sites and apps. Set a password that others in your household do not know if you use your phone or computer for gambling.
Talk to someone
Keeping gambling a secret makes it harder to address. Speaking to a friend, family member or a trained adviser can relieve some of the pressure and help you see the situation more clearly. The organisations listed above do not judge and will not share what you tell them without your permission.
This is an information site. We do not sell any goods or services. 18+. If you need support with gambling, contact BeGambleAware.org for free, confidential help.