| If your gambling is causing problems in your life, there are
things you can do to minimise, control or stop the gambling problem*. |
| Set some goals |
| Setting short-term and long-term goals may help you to stay
focused and clear about cutting down or giving-up your gambling. Here are some helpful
questions that may assist you to think about your own goals. |
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| Avoid high-risk situations |
| High-risk situations like use of credit cards, taking out loans,
carrying large amounts of money with you, using gaming venues for socialising or
gambling as a reaction to emotions will weaken your resolve to control or stop your
gambling problem. |
| Ask for help |
| If you are finding it difficult to handle your gambling problem
on your own, it may be useful to seek professional help. Counselling services are
available in each Australian state. To view the listing of counselling services
nearest to you, please select a link from the left-hand menu under Finding Help. |
| Talk about it |
| Talking about gambling problems with somebody you trust can
ease the pain of bottling it up. It can also reduce the stress that can cause you
to continue to gamble. |
| Face the feelings |
| Becoming aware that you could be a problem gambler may cause
feelings of shame and guilt. Self-blame and self-harm can increase stress and may
urge you to gamble more. However acknowledging the problem and taking steps to seek
out help can open the door for positive changes. |
| Be kind to yourself |
| Stop beating yourself up over the gambling problem and focus
on the steps you are taking to overcome the problem. Acknowledge your positive achievements;
write them down to remind yourself of your strengths and attributes. |
| Take stock |
| Problem gamblers are encouraged to keep a journal of their
gambling behaviour and thoughts to help them identify and control the urge to gamble. |
| Try to find an alternative to gambling |
| Many people gamble because they do not know what else to do.
Try to find an alternative recreational activity or hobby. |
| Set timetables |
| It is easier to stay focused on controlling or giving-up gambling
when you set a weekly timetable and stick to it. A balance of work, rest, leisure
and spending time with family is important. |
| Overcome the urges |
| Urges are normal reactions to gambling; you may find it easier
to deal with the urges by focusing on other things and resisting the urgent need
to gamble. You could try some deep breathing techniques to help decrease the anxiety
of the urges. Try phoning someone close to you or a Gambler's Help Line and talk
about what you are feeling. |
| Prepare for a lapse |
| A lapse occurs when you gamble again after deciding to stop.
You do not have to continue to gamble if this happens to you. You can use this to
learn more about what triggers your gambling. When a lapse occurs, examine what
worked and what didn't work with your plan. |
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(* Content and Self Assessment test courtesy of www.problemgambling.vic.gov.au
- A Victorian Government initiative funded through the Community Support Fund)
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