How to stop gambling

List reasons why you need to stop gambling.

To stop gambling requires you to reach a conclusion: that your life will be improved by quitting. Write down your reasons for wanting to stop and review them when the urge strikes. Good reasons to stop might be to free up to start spending that time with your children, to get out of debt, or to save your marriage or relationships.

Postpone the urge for 15 minutes.

Put off your gambling for a short time whenever you get the temptation. Tell yourself you can do it after 15 minutes. In the meantime, distract yourself by playing a game on your phone or watching TV. Once your delay period ends, the urge will likely have passed.

If you still have the urge to gamble after the time elapsed, set a new 15-minute delay. Over time, you will get better at controlling your urge to gamble

Call someone for support and accountability.

Instead of giving in to the urge, reach out to a loved one. Ask this person to distract you or remind you why gambling is not a good idea. Say, “I’m trying to stop gambling. Will you help hold me accountable

You might designate a few people to hold you accountable. Agree on times when you can contact them for support, so you’re not intruding on any one person’s life too much trying to stop gambling. Will you help hold me accountable?

You might designate a few people to hold you accountable. Agree on times when you can contact them for support, so you’re not intruding on any one person’s life too much.

Put someone else in charge of your money for a while.
Prevent yourself from being able to gamble by letting go of your financial reins. Have a partner, parent, or close friend control your finances until you get a handle on your gambling problem.

This might involve them setting up automatic drafts to pay your bills and blocking any spending to gambling sites or establishments.

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