How I quit gambling (gambling addiction recovery)

My name is Rob and I am in recovery for a gambling addiction. These are the four steps that I employed to get myself clean from gambling on November 12th, 2022.

When I first attempted to quit gambling and start my recovery journey, I was uncertain about the steps to take. I was seeing a therapist who was knowledgeable about mental health but lacked expertise in gambling, which could have fostered a more effective connection. I attended support group meetings, yet I realized that alone wouldn't resolve my issues.

It was only when I combined the four steps I'm about to share that I began to feel positive about my recovery and stopped experiencing gambling urges.

I'm not a doctor, but these four steps to quitting gambling have kept me away from betting since November 12th, 2022. I hope they can help you too.

Tip number 1 - Find alternatives for your time

Once you stop gambling, you'll immediately face a dilemma: figuring out what to do with your time.

It's important to keep your mind and body engaged by filling your hours with activities like exercise, reading, and pursuing a passion (if you don't have one, consider this a sign to explore new interests).

When addicted to gambling, we become obsessed with the games and the dopamine they release. Gambling provides excitement and pleasure until we inevitably face losses.

Your body has adapted to the intense thrill from gambling, which you're now trying to quit. The challenge is not only to occupy your time but also to understand that initially, nothing will feel as good. However, neuroplasticity allows our brains to rewire over a few months away from gambling, and you'll find joy in activities again. Be patient and stay active.

Tip number 2 - Limit your access to money that will tempt you in gambling addiction recovery

When I quit gambling, I handed control of my bank account to my family.

Having access to money was too tempting because, as an online gambler, I constantly wanted to chase my losses. If I could do it with a single click, my willpower would eventually fail.

Entrusting your finances to a family member or loved one can be an effective strategy for reducing temptations. Depending on your location, this can also be achieved with bank transaction blockers or products like Truelink.

"Instead of making the habit obvious, attractive, easy, and satisfying, you want to make it “invisible,” “unattractive,” “difficult,” and “unsatisfying.” You start by removing any triggers from your environment." – James Clear (author of Atomic Habits)

Tip number 3 - Limit your access to gambling itself (self-exclusion)

Continuing the effort to make gambling more challenging, self-exclusion from casinos is a valuable strategy.

This involves requesting casinos to ban you from their facilities or mobile apps. You can find this option in the contact or responsible gambling sections of major sportsbooks and casinos.

The reality is that you can always gamble if you truly desire. However, by self-excluding and making it harder, moments of weakness when you feel the urge to gamble become easier to manage.

You'll be surprised at how much easier it is when placing a bet takes 5 minutes instead of 5 seconds. This strategy is about creating obstacles to give you time to consider your decisions, which is something we struggle with as problem gamblers.

Tip Number 4 - Go to support group meetings

Finally, attend support group meetings.

Believing you can recover on your own is just our ego providing an excuse to return to gambling later.

Every Tuesday night (yes, even now), I attend a Gamblers Anonymous meeting in person and share my experiences.

The accountability and community you gain from participating in a gambling addiction support group are invaluable to your recovery journey.

If you don't have any meetings near you, here's a link to free online meetings running 24/7.

live a better life today

These are the four steps that I have used to stay clean from gambling addiction and I hope that they can help you do the same. It's important that you do all four of these steps and not just one or two because they create the exact situation you need to thrive in your recovery when used together.

If you are looking for resources to help you in your journey, you can find them here.