Overcoming Problematic Gaming Behaviour
Gambling doesn’t always bring enjoyment or the chance of good winnings; it can also lead to challenges. Some individuals struggle with addiction or problematic gambling behaviours. Once caught in this negative cycle, it can take significant effort to break free. Fortunately, those affected are no longer alone and can access various support options to address these issues.
If you notice harmful gambling tendencies in yourself or those around you, we encourage you to carefully read the following information. The next sections will outline practical steps and resources to regain control and address the problems effectively. These options include:
- Recognizing symptoms of gambling addiction, which can present in various ways, such as:
- Support organizations for problematic gambling
- Methods for self-help
- Conversations with others who have experienced similar struggles
Take these steps to move forward and work toward a healthier relationship with gambling.
What Is Gambling Addiction?
Gambling addiction, also known as pathological gambling, is a behavioural addiction. It is characterized by repetitive and persistent actions that lead to various negative consequences, such as social isolation or financial difficulties.
About one-third of individuals aged 16 to 70 have participated in gambling for money within the past year. What distinguishes behavioural addiction is that affected individuals continue their gambling habits despite these negative consequences.
Causes and Risk Factors of Gambling Addiction
The causes of gambling addiction vary. Some experts attribute it to biological factors, while in many cases, external influences play a significant role. Stress at work, relationship issues, or family problems can contribute to its development. In these scenarios, gambling may be perceived as an “escape.”
Initially, this perception might seem accurate, especially if wins occur frequently. However, in the case of online gambling, losses are inevitable, potentially triggering a chain reaction. These losses can lead to consequences we will discuss in more detail later.
Do I Have a Problem?
This is a crucial question. Like many other addictions or issues, individuals often deny that they have a problem. Common responses include: “It’s not that bad,” “I have everything under control,” or “You’re worrying too much.”
To overcome an addiction, the first step is acknowledging the problem. How can you seek help if you deny its existence or keep putting it off? Only by recognizing the issue can you begin to break the cycle. Be honest with others—and, most importantly, with yourself.
We understand that this step is not easy. Admitting you have a problem and need help can be challenging. Depending on the stage of problematic gambling, you may already notice significant negative effects in daily life, such as constant restlessness, financial struggles, or personality changes.
When individuals realize that “this can’t go on” and decide to take action, one of the most critical steps has been taken. However, it’s important to understand that recovery can be a long and difficult process. Setbacks may occur along the way, but the key is to accept the challenge and remain determined.
When Does Gambling Become Problematic?
There are no universal criteria to determine when gambling behaviour becomes problematic. It cannot be judged solely based on frequency or financial stakes. Instead, several factors combine to indicate potential issues:
Signs of Gambling Addiction
The symptoms of gambling addiction can vary widely but may include the following:
Disruption of Daily Life
Are you able to attend work as usual? Do you complete your tasks diligently and satisfactorily? Can you focus? If you answer “no” to one or more of these questions, it could signal a problem.
Social Connections
Have you been cancelling plans more often to spend more time gambling? If so, this is another red flag. Gambling should not isolate you or cause harm to friendships or family relationships.
Mood Changes
While everyone has bad days, frequent mood swings tied to excessive gambling, including irritability or depressive tendencies, may indicate problematic behaviour.
Financial Strain
Are you gambling beyond your means? Do you need to borrow money from friends, family, or even take out loans to continue gambling? Assessing whether gambling expenses impact your daily living costs (such as rent and food) is essential.
Consequences of Problematic Gambling
Problematic gambling can lead to a range of issues, though not everyone experiences all of them. Common consequences include:
- Social isolation
- Financial difficulties
- Depressive behaviour
- Development of additional addictions
- Anxiety disorders and panic attacks
- Criminal acts to fund gambling habits
The Different Stages of Problematic Gambling
The progression of gambling problems is often gradual and can be divided into several stages:
Initial Stage This phase often appears harmless and may involve occasional wins that motivate further gambling. Many individuals see gambling as a welcome distraction from daily life.
Habitual Stage Gambling becomes more than just an escape. It begins to overshadow daily responsibilities, such as work and relationships. There is often a growing belief that wins are due to personal skill rather than chance, leading to excessive gambling. The cycle of dependence starts.
Addiction Stage Gambling dominates daily life, with increasing frequency and loss of control. Thoughts of recovering losses by betting more or playing longer become prevalent. Social connections deteriorate, and job loss becomes a risk. Physical symptoms like tremors or excessive sweating may also occur.
Understanding these stages and recognizing the signs early can help mitigate the risks associated with gambling addiction. Addressing the issue promptly and seeking support is essential to breaking the cycle.
How to Overcome Gambling Problems
There are several steps you can take to address and overcome gambling addiction. The term “pathological gambling” was first introduced nearly 50 years ago by Robert Custer. The path to recovery often involves multiple stages and requires time and effort.
No matter the approach, seeking professional help is crucial. With expert guidance, you have a higher chance of successfully addressing the issue and receiving support during setbacks or challenges.
Key Phases in Overcoming Gambling Problems
Accept the Problem and Take Initial Steps
The most important step is recognizing that there is a problem. Reflect on what actions you can take and whom you can trust to share your concerns. Don’t let shame stop you—many people struggle to admit they have a gambling problem. Acknowledging it and thinking about the first steps is a significant start.
Initial steps include identifying someone to confide in. While it can be difficult to talk to close friends or family about gambling issues, consider reaching out to professional support services. Many online resources also provide emergency hotlines for immediate assistance.
Take Further Action and Organize Finances
The next steps should involve working with professionals. Stopping gambling is essential, but it’s easier said than done. Therapists and counsellors can provide tools and strategies to help resist the urge to gamble.
Since gambling addiction is a behavioural issue, cognitive-behavioural therapy can teach techniques to manage cravings and avoid relapse. It’s important to understand that recovery is a gradual process. It may take time and involve setbacks, but staying committed to professional advice is key.
If gambling has affected your finances, consider seeking a debt advisor. Many organizations offer anonymous assistance to help you manage financial difficulties caused by gambling. Avoid overwhelming yourself by tackling too many challenges at once—focus on small, manageable steps.
Regain Control of Your Life
As you distance yourself from gambling, you’ll have the opportunity to rebuild other areas of your life. Financial stability will gradually return, and you may reconnect with social circles you’ve neglected. If you’ve made repayment agreements or settlements, stick to them to restore long-term financial security.
Improved social connections can also support your recovery by rebuilding trust and easing tensions caused by gambling-related issues. Over time, you’ll see your gambling problems fade into the past.
Grow and Use Your Experience
At this stage, you’ll feel stable and in full control. Gambling will no longer occupy your thoughts, allowing you to focus your energy on other aspects of life.
Your experience, though difficult, can now serve a positive purpose. Many former gamblers use their journey to help others avoid the same pitfalls and raise awareness about the risks. Sharing your insights may also help you recognize and address harmful behaviours in others, fostering understanding and support.
Protecting Yourself From Relapse
Many people recovering from addiction worry about relapsing. The fear of falling back into old habits can be overwhelming, similar to an ex-smoker fearing a return to cigarettes.
This is where the “Transtheoretical Model” by James O. Prochaska and CC Di Clemente comes into play, also known as the Stages of Change Model. The model outlines six stages, each building on the previous one:
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
- Long-term Maintenance
To avoid relapse, the last two stages are particularly important. In the maintenance phase, individuals work to establish the behavioural changes achieved in earlier steps.
Key Point: Setbacks can occur at any stage! If this happens, don’t give up. Focus on progressing toward the maintenance phases, even if it takes multiple attempts. Persistence is crucial in maintaining long-term change.
Overcoming Gambling Problems on Your Own
If you feel confident in your ability to tackle gambling issues independently, it may be possible to address them without outside intervention. However, the key is to identify the problem early and acknowledge it as such. For many, this is the ideal approach, but it is not an easy one.
Typically, the best course of action involves confiding in a trusted person and working together to plan the next steps. If you don’t have someone to trust or if feelings of shame prevent you from reaching out, there are still self-help strategies you can explore.
Steps to Address Gambling Problems Independently
Self-Exclusion from Gambling
This step can be challenging but is worth trying. Many online casinos, land-based gambling venues, and betting platforms offer tools to support responsible gambling. These tools are often listed under sections dedicated to responsible play.
Additionally, you can install filtering software to block access to gambling sites. However, this requires self-discipline since the block can technically be overridden or the software uninstalled.
For land-based venues such as casinos, bars, or service stations with gambling machines, avoid these locations altogether.
Distraction Is Key
If gambling has taken up a significant part of your time, avoiding gambling venues may leave you feeling bored. Fill this void with other activities, such as joining a fitness club or pursuing a new hobby. These activities can help you meet new people and reduce the risk of falling into other harmful patterns, such as substance abuse.
View Gambling Realistically
Recognizing gambling for what it truly is can help you manage your behaviour. Whether playing blackjack, roulette, or slots, remember that gambling is not a reliable way to generate income. While occasional wins are possible, casinos operate with a built-in advantage, ensuring they profit over time.
Avoid seeking strategies that guarantee winnings; such strategies do not exist. While you can improve your chances slightly, you cannot eliminate the house edge. Let go of the idea of becoming wealthy through gambling.
Another common misconception is believing that a big win will solve all problems. Although theoretically possible, the likelihood is extremely low.
Evaluate the Pros and Cons
One effective strategy is creating a list of pros and cons. Write down the benefits you believe gambling provides and compare them with the drawbacks you’ve experienced or may encounter. Be 100% honest with yourself during this process.
Keep a Journal
Tracking your behaviour in a journal can help you identify patterns and triggers. Do you gamble out of boredom, stress, or frustration from work or relationships? Recognizing these triggers may enable you to address their root causes.
When to Seek Additional Support
Overcoming gambling problems on your own is not easy. If you feel overwhelmed or unable to manage, it’s time to consider professional assistance. Below are further steps you can take to get help.
Online and Telephone Support
Most safe gambling sites provide links to organizations specializing in gambling-related issues. These organizations often offer options to connect with experts via phone or chat. This approach allows you to discuss your concerns anonymously, which can be helpful for initial support.
Commonly recommended organizations include:
- Gamblers Anonymous
- Responsible Gaming Council
- The Centre for Addiction and Mental Health
- Canada Safety Council
- CMHA Ontario
These experts provide practical advice and resources or connect you with further support services. General helplines can also be a good starting point if you need someone to talk to. Contact can often be made via phone, chat, email, or in-person consultations.
Taking the first step is never easy, but reaching out for help can set you on the path to regaining control and improving your well-being.
Involving Family and Friends
Many individuals with gambling problems find it difficult to confide in those close to them. They may fear rejection, judgment, or being labeled a failure. Despite these concerns, reaching out to your partner, parents, siblings, or close friends can be crucial.
People in your immediate circle often know you best and can provide vital support on your journey to overcoming gambling issues. If you share a strong relationship with them, consider taking this step, even if it feels uncomfortable at first.
Consulting a Family Doctor
Seeking help from your family doctor is a highly valuable step that is often overlooked. Why involve your doctor? They can refer you to a psychologist for an initial therapy session, which might later include behavioural therapy elements.
This process lays the foundation for professional assistance. In therapy, you can learn how to manage gambling urges and uncover the underlying causes of your behaviour. Addressing these root issues can help you tackle the problem at its core. Often, deeper, unrecognized causes drive gambling behaviour, making a personalized therapy plan essential.
Joining a Support Group
Support groups may not be suitable for everyone, but they can be a powerful tool for some. These groups bring individuals with similar experiences together to share their challenges and perspectives. Engaging with others in a supportive environment can help you reassess your situation and gain valuable insights.
Not everyone feels comfortable joining a group of strangers, and attending can require considerable courage. Consulting your doctor to determine whether a support group might benefit you can be a helpful first step.
Inpatient Treatment
For severe cases, inpatient treatment programs are available. Specialized facilities offer a controlled environment where access to gambling is eliminated.
In these settings, you can interact with others facing similar challenges, either informally or through structured group sessions. Inpatient treatment is often recommended when other methods have failed or are unlikely to succeed. A temporary change in environment can help break old habits and develop healthier routines.
Alternative Support Options
In addition to traditional methods, alternative therapies like hypnotherapy can be explored. Hypnotherapy is increasingly used to address various addictions and fears. While it should not be relied on as a sole treatment, it can be a useful complement to other strategies.
Final Thoughts
Gambling addiction, formally known as pathological gambling, is a behavioural addiction with serious potential consequences. These include financial difficulties, social isolation, job loss, depression, additional addictions, and even criminal behaviour to fund gambling.
Many people initially downplay their gambling issues due to a combination of denial and shame. However, the problems often worsen over time. Attempting self-help strategies, such as self-exclusion, setting limits, and finding alternative interests, can be a good starting point.
In most cases, professional support is necessary. This can include consultations with doctors, participation in support groups, psychotherapy, behavioural therapy, or inpatient treatment programs. Inpatient care is typically recommended when other measures fail to produce sufficient results.
Ultimately, gambling should be viewed as a form of entertainment, not a way to secure a steady income. This is achievable only for a small number of professional players. Focus on the enjoyment aspect, and only gamble with money you can afford to lose. Responsible gambling is essential to avoid falling into a downward spiral.
