How to stop gambling: 7 steps you can take today

Stopping gambling on your own is possible, and the fact you're reading this means you've already taken the hardest step: admitting there's a problem. This page sets out practical actions you can start today, tools that cut off access to gambling sites, and advice on managing the urges that come with early days. It also covers when self-help alone isn't enough, and where to find support that's free, confidential and available right now. AJAG exists to help people in the UK take back control.

Immediate actions that close the door

The first hours matter. Removing access reduces the chance you'll gamble again before the urge passes.

Block gambling sites on every device you use. Gamban is paid software that works across phones, tablets and computers; BetBlocker is free and covers the same range. Both stop you reaching gambling sites even if you change your mind later, because uninstalling them takes time and deliberate effort.

Delete gambling apps from your phone. Clear your browser history and saved passwords so the sites don't autofill when you're tired or bored. Ask your bank to block transactions to gambling companies—most UK banks will do this immediately if you phone them and explain why.

If you hold accounts with gambling sites, close them. Log in, withdraw any balance, and request account closure. Some sites make you contact support; do it anyway. The inconvenience of reopening an account later can be enough to stop an impulse bet.

Self-exclusion and what it covers

GamStop is a free national scheme that bars you from every gambling site licensed in Great Britain. You register once at gamstop.co.uk, choose a period of six months, one year or five years, and from that point you cannot open or use an account on any site regulated by the Gambling Commission. The block applies even if you try to register with a different email or payment card.

Self-exclusion through GamStop covers online casinos, betting sites and bingo. It does not cover the National Lottery, scratchcards sold in shops, or unlicensed sites operating outside UK regulation.

If you gamble in betting shops or at bingo halls, you need to self-exclude directly with each chain. The process varies, but most accept a form in person or by post. GAMSTOP does not cover physical premises.

What happens during the exclusion period

You cannot shorten the period once it starts. That's the point—it removes choice when you're vulnerable. Sites are required to reverse any deposits you make during exclusion and close accounts you open, though mistakes happen and enforcement isn't instant.

When the period ends, your access doesn't return automatically. You stay excluded unless you contact GamStop and confirm you want to gamble again. That pause forces a deliberate decision rather than drifting back.

Managing urges without gambling

Urges are sharp, intrusive and feel unbearable in the moment, but they pass. The average craving lasts ten to twenty minutes. Your job is to outlast it.

Change location immediately. If you're indoors, go outside. If you're at home, leave the house. Movement disrupts the mental loop and puts physical distance between you and a device. Phone someone—a friend who knows what you're dealing with, or the National Gambling Helpline on 0808 8020 133, which is free and open all day, every day.

Write down what triggered the urge. Boredom, a bad day at work, an argument, seeing an advert—patterns emerge quickly once you start logging them. Triggers you can name are triggers you can plan around.

What to do with your hands and your time

Gambling fills time and creates structure, even when that structure is destructive. Stopping leaves a hole. Plan how you'll fill it before the day arrives, because an empty evening is a dangerous one.

Exercise works—not because it's virtuous, but because it burns energy and shifts your mood. A walk, a swim, twenty minutes of anything that gets your heart rate up can take the edge off an urge. Routine helps more than intensity.

1. Delete saved payment details from your phone and browser so betting requires effort, not a tap.
2. Hand control of money to someone you trust—give them your card, or ask them to monitor your bank account for a set period.
3. Register with GamStop at gamstop.co.uk, choosing the longest period you can face right now.
4. Install blocking software on every device—Gamban or BetBlocker—and let someone else set the password.
5. Identify three activities that take at least fifteen minutes and can happen at home, so you have somewhere to redirect an urge when it hits.
6. Tell one person what you're doing—a friend, a family member, anyone who will check in on you without judgement.

Money, debt and taking back control

Debt from gambling carries shame, and shame keeps people quiet. Breaking that silence is hard but necessary, because debt you hide grows faster than debt you face.

List every debt, every missed payment, every person or institution you owe. Write the amounts down. The number will be frightening, but seeing it whole is better than carrying it as dread. Once it's on paper, it becomes a problem you can solve rather than a feeling that won't leave.

Contact a free debt advice service—StepChange, National Debtline or Citizens Advice. They will not judge you, and they deal with gambling debt every day. They can negotiate with creditors, set up affordable repayment plans, and in some cases freeze interest or write off portions of what you owe.

Protecting money while you rebuild trust

Ask your bank to remove overdrafts and credit facilities. A current account with no borrowing attached limits the damage if you relapse. If you live with someone, consider a joint account where both signatures are needed for large withdrawals—not as punishment, but as a circuit-breaker when temptation arrives.

Warning signs that self-help isn't enough

Trying to stop on your own is brave, but it doesn't always work. Some people manage it; others need more support, and there's no shame in being the second kind.

If you've tried to stop before and relapsed within days, if urges dominate your thoughts to the point you can't work or sleep, or if gambling has cost you relationships, housing or your job, self-help alone is unlikely to be enough. That doesn't mean you've failed—it means the problem is bigger than the tools you currently have.

Lying about where money has gone, borrowing from multiple people and inventing reasons why, gambling with money set aside for rent or food—these are signs that gambling has become compulsive, and compulsive behaviour responds better to structured support than to willpower.

What structured support looks like

Counselling through GamCare is free, confidential and available by phone, video or in person. Sessions help you understand why you gamble, what you're avoiding or chasing, and how to build a life where gambling doesn't fit. You don't need a referral; you can contact them directly.

Support groups put you in a room—or on a call—with others who've been where you are. Hearing someone describe your own thoughts in their words is powerful. Gamblers Anonymous runs groups across the UK, and attendance is free.

Gordon Moody offers residential treatment for people whose gambling has caused serious harm. It's intensive, structured and removes you from the environment where gambling happens. Places are limited, but the service is free.

Protecting others in your household

If you share a device with children or teenagers, gambling sites and betting apps are a risk even when you're not using them. A phone or tablet left unlocked can lead a young person to gambling faster than most parents realise.

Parental-control software blocks gambling content across a household network. Net Nanny and Qustodio both offer this, and while they're designed to protect children, they also work as an extra barrier for adults trying to stay away from gambling. Install them on shared devices and let another adult set the access code.

Gambling is for people aged 18 and over in the UK. If you're a parent or guardian struggling with gambling, addressing it now protects the young people who watch what you do.

When to reach out for help

Stopping gambling is hard work, and doing it alone is harder than it needs to be. The organisations below offer free, confidential support to anyone in the UK who's worried about their gambling or affected by someone else's.

GamCare provides counselling, support groups and information at gamcare.org.uk. The National Gambling Helpline—0808 8020 133—is run by GamCare and is free to call from any phone, any time of day or night.

BeGambleAware publishes resources on safer gambling and funds treatment services across the country. Visit begambleaware.org for advice and links to local help.

GamStop—gamstop.co.uk—is the national self-exclusion scheme. Registration takes minutes and blocks you from all gambling sites licensed in Great Britain.

Gordon Moody offers residential and online treatment for people severely affected by gambling. Find them at gordonmoody.org.uk.

Blocking software is another line of defence. Gamban—gamban.com—is a paid subscription service that works across all your devices. BetBlocker—betblocker.org—is free and covers phones, tablets and computers.

This page is for information only. AJAG is an independent information portal for people in the UK seeking guidance on gambling addiction and recovery. We do not provide counselling, therapy or medical advice. If you're in crisis, contact the National Gambling Helpline on 0808 8020 133 or visit your GP. Gambling is restricted to those aged 18 and over. For free, confidential support, visit BeGambleAware.org.

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