Before you gamble, decide what your spending limit is for the day, week, or month, and commit to it. In the moment, it can be hard to stick to a self-imposed limit, but there are ways to do this.

If you’re playing online, you can set a limit on your account. You can also write it down, separate the funds into another account, or tell someone you trust what your limit is, so they can remind you.

It’s easy to lose track of time when you’re caught in the moment. But what other life moments are you missing out on while you gamble? It’s often the case that the more time someone spends gambling, the more money they lose. So set a time limit, and when the time’s up, move on to something else.

If you’ve lost the money that you set as your limit, it’s time to walk away. Trying to win back your losses often leads to even bigger losses, and the chase can start to negatively impact your life. If you don't already keep a record of the money you spend on gambling, you can use our calculator to work out what you’re spending.

Ask yourself how you feel when you make the decision to gamble and why you’re doing it. A lot of people use gambling as a distraction from difficult thoughts, life situations or feelings. But over time, it can make things worse. If you want to learn more about your gambling, our gambling harms assessment can help. It will ask you a set of questions to help you better understand your gambling and the impact it might have on your life.

If you’re noticing that gambling is having a negative impact on how you’re feeling, you’re not alone. Gambling can grip anyone, so don’t be ashamed to talk to family and friends about how you’re feeling. Opening up and spending quality time with those you care about can be a big step towards alleviating your feelings and getting the support you need.

If gambling has become your go-to activity when you want to have fun, that might suggest it could start to negatively impact your life. Keep things balanced by spending time on other activities you enjoy.

Gambling for long stretches of time can make it difficult to keep track of the time and money you’re spending whilst playing. Stepping away at regular intervals for some air or a bite to eat will help clear your head.

Drugs and alcohol make it harder to stick to your limits. If you do drink or use drugs, tell someone you trust about your gambling and limits. They might be able to help you stick to what you have decided.