Tools for Change looks at strategies to help maintain longer term change.
Thinking straight
By identifying your ‘pro-gambling’ thoughts (the ones that encourage you to place a bet), you are better equipped to challenge them and train yourself to think more realistically.
People who are affected by gambling often show similar thinking errors. For example:
- Believing that you are in control: “I am on a winning streak”, “I have my lucky dice with me”
- Thinking you can make accurate predictions: “I know… which horse will win, who will score the first goal, when the slot machine will pay out”
- Making faulty interpretations of gambling outcomes: “I have just had a run of losses, a win is just around the corner”, ‘‘I always win more than I lose”
Dealing with urges
Most people will experience ‘urges’ after they try to cut down or stop gambling. You may experience urges in particular situations, such as having a row with your partner, meeting up with a friend who also gambles, or feeling low. Sometimes urges will occur without any obvious triggers.
Like a wave, an urge, no matter how big, will eventually break and flow away. So, delaying the decision to gamble, even for a short period, can be very effective. Imagine yourself surfing or ‘riding the wave’ until it passes.
The more you can practice coping with urges, the better you will be at it and the urges will diminish over time.
Tips on how to deal with urges
Relax and focus on staying calm
Take some deep breaths to slow yourself down and refocus on the reasons why you decided to stop gambling and what you can do now.
Distract yourself
Distract yourself when you are experiencing an urge and delay the decision to gamble. This allows time for the urge to pass and for you to feel more in control of the decision. Distraction techniques can include things like:
- Calling up a friend
- Turning on the radio
- Going for a walk or jog
- Watering your plants
- Doing housework
- Reading a book
Plan ahead
If an opportunity to gamble on a particular event or at a specific time is coming up, make plans to do something else instead.
Managing difficult emotions
Lots of people gamble to escape from difficult emotions, such as feeling low, bored or stressed. They may also feel shame, guilt or anger after gambling, particularly if they have lost a lot of money, and may continue to gamble to help themselves feel better. So, it is important to find different ways of coping with how you feel.
You may find it helpful to look at the NHS website for 10 stress busters.
You can also find expert advice to help improve your wellbeing, as well as practical tips for dealing with stress and anxiety, improving your sleep, boosting your mood and feeling more in control on the Every Mind Matters website.
