Tackling problem gambling

Whether you want to cut back on alcohol or cut out sugar, one thing’s for sure, stopping something you enjoy, or something you’re just downright addicted to, can be hard.

If problem gambling is the activity you want to cut back on, there’s no quick fix. Particularly, when the gambling industry works so hard to make you gamble more.

However, there are definitely ways to tackle the gambling beast, if you decide it’s more of a drag on your finances, or on your overall wellbeing, than you like.

Take back control of your coin

We know financial issues can be an early indicator of gambling harm, and knowing just how much you spend on gambling is a good place to start.

Try these tips to get greater visibility on your gambling expenditure, or to reduce what you’re spending:

1. Keep records of what you spend when gambling
2. Set up a budget and track overall spending
3. Leave credit cards at home
4. Reduce the amount available on debit and credit cards
5. Limit the cash you carry
6. Pay bills and buy groceries first, to reduce the risk of gambling this money.

The good news is these tips don’t just apply to gambling. You can use this approach to help save for a holiday, pay off debt or cut unnecessary spending – not a bad idea in this era of increased cost of living.

Delay the decision

If you really want to break the gambling habit, a simple but effective approach is to press pause. In other words, delay the decision to gamble.

When the urge to place a bet hits, try doing something else to help take your mind off it. Bonus points if it’s meditative or good for you, but the key here is really just to keep your mind busy while the impulse to gamble passes.

• Relax and think calm and reassuring thoughts
• Take some deep breaths to slow yourself down and think about what you can do instead
• Distract yourself with an activity to make you feel calm, such as having a shower or a bath, reading a book or watching TV (Netflix is your friend here)
• Tell yourself “maybe I won’t bet, I’ll see how I feel in an hour” and then go and do something else.

Remember, you’ve got this. Do what you need to do to fight the desire to gamble, and over time the desire will ease.

The more you decide not to have a punt, the stronger and more determined you’ll be.

Where to get help

If gambling is a problem for you, or you’re affected by someone else’s betting, help is readily available. Gambling harm is real and you don’t have to go it alone.

• Open Arms provides free and confidential counselling support to veterans and their families 24/7.
• Gambling Help Online offers free support for anyone affected by gambling, including confidential online, telephone and face-to-face counselling.
• Relationships Australia provides counselling and support to problem gamblers and their families. 
• Defence Family Helpline offers 24/7 confidential support and advice for Defence families. Email Defence Family Helpline or call 1800 624 608.

Not sure where to start? Call the Defence All-hours Support Line 1800 628 036 for a confidential chat 24/7 or contact us at the ADF Financial Services Consumer Centre. You can visit our website for tips on how to overcome debt, or to find out more about getting immediate financial help.