How to Stop Compulsive Gambling: Kind, Practical Steps to Take Back Control

Understanding compulsive gambling (problem gambling explained)

Compulsive gambling—often called problem gambling—happens when betting stops being an occasional flutter and starts to affect money, relationships, work, and well-being. It can look like chasing losses, hiding spending, or thinking about the next bet even when you don’t want to.

Gambling problems can affect anyone. Online betting, casino apps, slots, sports accumulators, bingo, lotteries, and scratch cards are all designed to keep attention and encourage repeat play.

Signs you may have a gambling problem

• Spending more time or money than planned

• Chasing losses or “doubling down” after a setback

• Hiding statements, loans, or payday credit

• Lying about where you’ve been or what you’ve spent

• Feeling anxious or low when you try to cut back

• Relationship tension about money or time online

• Dropping hobbies, skipping social plans, or losing focus at work

If a few of these feel familiar, you’re not alone—and help works.

Why online gambling is so hard to quit (what makes it so compelling)

Triggers and tactics to be aware of

• Always-on access: betting 24/7 from a phone makes “just one more” very easy.

• Bonuses and free spins: Offers can feel like “free money,” but usually lead to more play.

• Near-miss design: games often create “almost won” moments that push you to keep going.

• Social features: chats and tournaments can make stopping feel like missing out.

• Anonymity: it can feel private, which makes it easier to hide and harder to ask for help.

Knowing this isn’t a lack of willpower—it’s how these systems are built—can reduce shame and make change feel possible.

Types of gambling in the UK and online

• Sports betting: football, horses, tennis, in-play markets

• Casinos: roulette, blackjack, slots (in-person and online)

• Bingo: community halls and online rooms

• Lotteries & scratch cards: quick-play number or symbol games

• Poker & skill games: can still carry significant risk

All regulated gambling in the UK is overseen by the Gambling Commission, but “regulated” doesn’t mean risk-free.

Can you really win? (lotteries, odds, and scratch cards in plain English)

Short answer: sometimes—on a single day—you might. Over time, the odds nearly always favour the house.

• Lotteries: tiny chance of a big win; many more small or no wins.

• Scratchcards: the odds of a meaningful prize are low; most cards don’t pay back the cost.

• Casinos & slots: designed with a “house edge,” so long-term play usually leads to losses.

It’s okay to enjoy a flutter if it’s affordable and occasional—but if you’re trying to cut back or stop, understanding the odds helps you step away sooner.

Hidden gambling: signs someone might be masking a problem

• Pulling away from friends or skipping plans

• Sudden money stress, new debts, or cash advances

• Mood swings, irritability, or restlessness

• Vague explanations about time away or missing money

If you’re worried about someone, a gentle, non-judgmental conversation can open the door to support.

First steps to break the cycle (what to do today)

Simple actions that protect your money and mind

• Block access: install gambling blockers on devices and ask your bank to block gambling transactions.

• Self-exclude: use self-exclusion tools (online and in venues) to remove temptation.

• Tidy finances: switch to cash for daily spending, set up bill-first direct debits, and let a trusted person hold cards temporarily if needed.

• Change routines: replace trigger times (e.g., late-night scrolling) with a walk, podcast, or bath.

• Tell one person: secrecy feeds the cycle; support breaks it.

• Add calm tools: relaxation, breathing, and guided audio can reduce urges and clear thinking.

Treatment and support that work for gambling addiction

Evidence-based approaches

• Cognitive Behavioural Therapy (CBT): helps you spot patterns (triggers → thoughts → urges) and build new responses.

• Motivational Interviewing: resolves mixed feelings about change and strengthens commitment.

• Contingency approaches: small rewards for meeting goals and staying on track.

• Group support: shared experience, accountability, and practical tips.

• Family support helps repair trust and set healthy boundaries.

• Hypnotherapy & guided relaxation: can reduce urges, ease stress, and support new habits—best used alongside practical steps.

  
  

Self-hypnosis for gambling addiction (gentle support you can use at home)

Self-hypnosis blends deep relaxation with focused suggestions to help you pause, rethink, and choose differently in the moment. It won’t “fix” everything by itself, but it can make urges less intense and give you a calmer headspace to act on your plan. Self-Hypnosis for gambling

Our gentle Self-Hypnosis MP3 + eBook

I offer a 40-minute self-hypnosis MP3 paired with a 2,500-word eBook developed by me, Sharon Shinwell. The audio guides you into a calm state and uses clear, supportive suggestions to help you interrupt urges, step back from impulsive betting, and rebuild self-control. The eBook adds simple, practical strategies for day-to-day progress.

How to use: Listen daily for five days (ideally in a quiet place), then as needed. Use the eBook for understanding, quick exercises, and accountability.

Safety note: this is a well-being resource, not a medical service. Don’t listen while driving or using machinery. If you need extra help, contact your GP or a local support service.

UK and international help for gambling addiction right now

• National Gambling Helpline (UK): 0808 8020 133 (24/7) or live chat via GamCare

• Your GP/NHS services: ask about free local support and referrals

• Gamblers Anonymous (UK & global): peer meetings and online support

  
  

If you’re outside the UK, search for local problem gambling services or speak to your primary care provider for a referral.

Frequently asked questions about gambling addiction

How quickly will I feel different? Some people feel a shift after a few days of consistent support (therapy, blocks, audio). Long-term progress builds with daily practice and the right boundaries.

Do I need to stop completely before I start?

No. Many people begin by reducing exposure—deleting apps, blocking payments, and changing routines—then move toward stopping altogether.

Will this help with online betting, casinos, or slots? Yes—tools that calm the nervous system and change thinking patterns help across all gambling types.

Can I combine self-hypnosis with counselling or a support group? Absolutely. Many people find a mix of approaches works best.

What’s included in the bundle?

What’s included in the bundle?

A 40-minute MP3 and a companion eBook (PDF) delivered as an instant download (zipped folder).In summary: recovery is possible It’s OK if you feel overwhelmed—that’s common. With the right steps, the urge to gamble can fade, your head can clear, and money can stabilise. Support works. You don’t have to do this alone. Read more about our program.

I am Sharon Shinwell a UK-qualified clinical hypnotherapist. I recently retired from my face-to-face hypnotherapy practice. However, I am able to continue to help individuals through my range of downloadable self-hypnosis sessions that address a variety of issues. With my extensive knowledge and experience in the field of hypnotherapy, I am able to provide effective solutions for those seeking to improve their mental and emotional well-being.

You can see my full range of downloadable sessions

"This article represents the personal views and opinions of the author and should not be taken as representative of the official policy or position of any organization, professional, expert, or individual."