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Take control of gambling

Practical steps, support and resources for gambling harm reduction

Practical tips to help combat gambling

Gambling can affect anyone, and it may start to feel worrying if you find yourself thinking about how much you’re gambling, how often, or the impact it’s having on your wellbeing.

If you’re feeling stressed, ashamed, or overwhelmed, you’re not alone. Gambling difficulties are more common than many people realise, and support is available.

Why does gambling make you feel this way?

Taking time to notice what’s happening is an important first step towards regaining control and making changes that feel right for you. You may also be concerned about someone else’s gambling, and the information on this page can help you understand how to support them too.

You might be feeling anxious, guilty, stressed, or stuck in a cycle that feels difficult to break. Problem gambling doesn’t always mean addiction, it can be any gambling that starts to have a negative impact on your life.

Gambling addiction is often described as feeling unable to stop, even when you know that gambling may be causing harm or when you can’t afford to lose money.

Common signs and triggers can include:

  • financial pressure, such as debt, unpaid bills, or borrowing money
  • trying to “win back” money you’ve lost (chasing losses)
  • avoiding people or situations because of money worries
  • losing interest in hobbies or responsibilities
  • feeling secretive or anxious about gambling
  • thinking about gambling often or feeling strong urges to gamble

These experiences can build up over time and may lead to feelings of shame or isolation. Recognising what’s happening is an important first step towards making changes and getting support.

What can you do to help right now?

There are some simple steps you can take to feel more in control of gambling:

In the moment:

  • take a break: Try stepping back from gambling for a short period to give yourself space to reflect on your habits and triggers
  • change your environment: Move away from your phone, computer or other gambling triggers, go into a different room or try another activity
  • do something grounding or distracting: Find something to shift your attention like breathing exercises, talk to a friend or take a walk

Other things to consider:

  • block access if you need to, tools such as Gamban or BetBlocker can help restrict access to gambling sites and apps on your devices, banks can also offer gambling blocks
  • set limits, consider setting time or money limits, or removing saved payment details from gambling accounts
  • replace gambling with other activities, do more of other hobbies you enjoy, socialise with friends, join a society or try exercise to shift your focus
  • talk to someone, sharing what’s going on with a trusted friend, family member, or support service can help reduce feelings of isolation
  • notice your triggers, pay attention to situations, feelings, or environments that make you more likely to gamble, and think about small changes you could make
  • seek support early, you don’t need to wait for things to feel serious, support is available at any stage, and speaking to someone can really help
  • self-exclude, ask gambling operators to exclude you for a set period

Videos about gambling

These videos are also helpful to understand gambling and its negative impacts:

  • GambleAware has a series of Lived experience stories from people who have experienced gambling issues
  • Dan shares his story of gambling at university (6 minute watch)

Apps and tools you can use

Apps can be a useful tool to help support you with gambling:

  • gambling blocking apps, such as Gamban or BetBlocker can help restrict access to gambling sites and apps on your devices
  • money dashboards (sometimes available with your bank) can help you understand your spending habits by displaying your spending in colourful charts and graphs, so you can see where your money’s going at a glance

Podcasts and things to listen to

Podcasts can be help you understand that you are not alone and that there is a positive way forward:

Helpful websites

The following websites have useful resources to control gambling addiction:

People you can talk to

If you’re worried about your gambling or someone else’s, you don’t have to manage it alone, there are people you can talk to:

Local and University support:

National helplines and support:

If you’re unsure where to start, try one of the steps above or reach out to the Student Support Advice Service.

Final thoughts

If gambling is affecting your wellbeing, finances, relationships, or studies, support is available. Recognising that something needs to change is an important first step.

Whether you want to cut down, take a break, or stop gambling altogether, small steps can help you regain control.

This page was created in partnership with students, Student Money Advice and Student Support.

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