How to Overcome Gambling Addiction on Your Own

Как Избавиться от Лудомании

Gambling addiction is not just an innocent hobby; it is a serious problem that can destroy lives. Visiting casinos, playing online games, betting on sports – all these activities can lead to financial problems, deteriorating relationships with loved ones, and even psychological disorders. If you or someone you know is facing this issue, it’s important to know that there are specific measures you can take to combat it on your own. In this text, we will explore practical steps that can help you regain control over your life.

It’s important to understand that each story of battling gambling addiction is unique, but there are several general strategies that can be helpful for most people. Let’s start this journey together, step by step, to help you find a path to a healthy and balanced life without dependency on gambling.

If You’ve Admitted the Problem, That’s Already Good

If you’ve already realized that gambling is negatively affecting your life, then you have taken the first and very important step towards recovery. Acknowledging the problem is not just words, but the beginning of the path to change. Sometimes the hardest part is admitting to yourself that you have an addiction.

Remember, you are not alone in this. Many people have faced the same issue and have overcome it. Your acknowledgment of dependency means that you are ready to take responsibility and change your life for the better.

Let’s look at some signs that might indicate a gambling addiction:

  • You spend more time gambling than you planned.
  • You gamble even when you have more important things to do.
  • You feel irritable or anxious when you cannot gamble.

If these symptoms sound familiar, it may be a sign that it’s time to act. Remember, acknowledging the problem is already a big step towards solving it. Now let’s move forward together and find specific ways to overcome gambling addiction on your own.

How to Set Goals for Overcoming Addiction

After you have recognized the existence of the problem, the next step is setting specific goals. Clearly formulated goals will help you focus on gradually overcoming the addiction and maintain motivation throughout the process. Here are some tips on how to properly set goals for freeing yourself from gambling addiction:

Define Short-term and Long-term Goals

Short-term goals help you achieve initial successes and strengthen your resolve. These might include steps such as:

  • Limited playing time: Reduce the number of hours you spend on games, for example, from two hours to one hour per day.
  • Switching to other activities: Instead of gaming, find new hobbies or return to old ones that brought you pleasure.

Long-term goals have a more global nature and help create a clear vision of your future without gaming dependency:

  • Complete cessation of gaming: Set a date when you will completely give up gaming.
  • Financial stability: Start planning your budget to avoid financial problems associated with gaming.

Set Realistic and Achievable Goals

Your goals should be realistic and match your capabilities. Don’t set too high standards right away to avoid disappointment. Start with small steps and gradually increase them.

Specify Your Goals

Instead of abstract formulations, use specific ones. For example, instead of “play less,” say “play no more than one hour a day” or “spend no more than 30 minutes a week on gaming.”

Track Progress

Record your successes and failures. This will help you see your progress and timely adjust your action plan. Keep a diary where you note how much time you spent without gaming and what helped you stay on track.

Reward Yourself for Achievements

Motivate yourself with small rewards for each achieved goal. This could be something enjoyable for you that is not related to gaming – a new book, a trip to the movies, or a meeting with friends.

Seek Support

Discuss your goals with close people. Their support can be an additional motivation and help you stay on the chosen path.

Tell Someone About the Problem and Ask for Help During the Fight

Admitting the problem to yourself is already a big step, but telling someone else can be even harder, yet no less important. Sharing your difficulties with a trusted person can significantly ease the recovery process and provide you with the necessary support.

Choose the Right Person

Choosing a person you trust is extremely important. It could be a close friend, a family member, or even a colleague who sympathizes with you. The main thing is that this person is willing to listen to and support you without judgment.

Honestly Tell About Your Problem

Be sincere and open. Explain how gambling addiction affects your life, the difficulties it causes, and why you decided to fight this dependency. The more details you provide, the easier it will be for your interlocutor to understand you and your situation.

Ask for Specific Help

Often, people want to help but don’t know how. Tell them specifically what kind of support you need. This could be different things:

  • Emotional support: Regular conversations about your achievements and difficulties.
  • Physical presence: Accompanying you to places where it’s hard for you to be alone, such as attending therapeutic sessions.
  • Help in organizing time: Assistance in planning your day to avoid temptations.

Consider the Possibility of Group Support

In addition to personal support, anonymous gamblers’ groups can be a helpful resource. There you will meet people who are going through the same problems and can share experiences and receive advice.

Make It Clear That Support Matters

Explain to your loved ones how important their understanding and support are to you. This will not only strengthen your relationships but also provide you with additional motivation to continue the fight.

Stay in Touch

Regularly communicate with those who support you. Share your progress, tell about successes and difficulties. This will help you feel less isolated and more confident in your abilities.

How to Manage Stress and Emotions During the Fight Against Addiction: Tips from Psychologists

Fighting gambling addiction is a serious challenge that is accompanied by stress and strong emotional experiences. Effective management of stress and emotions is a key aspect on the path to recovery. Here are some tips from psychologists that will help you in this process.

1. Practice Relaxation Techniques

Relaxation techniques can significantly reduce stress levels and help you stay calm:

  • Meditation: Even a few minutes of meditation daily can help you calm down and focus.
  • Deep Breathing: Simple deep breathing exercises can reduce anxiety levels and help you relax.
  • Progressive Muscle Relaxation: Tense and relax different muscle groups to reduce physical tension.

2. Physical Activity

Regular physical exercises are a great way to manage stress:

  • Aerobic Exercises: Running, swimming, cycling can release endorphins that improve mood.
  • Yoga: A combination of physical exercises and breathing techniques helps achieve harmony between body and mind.
  • Walking in Fresh Air: Walks in nature help calm down and distract from anxious thoughts.

3. Keeping a Journal

Recording your thoughts and feelings helps better understand your emotions and find ways to control them:

  • Emotional Diary: Record your emotions and the situations that trigger them to better understand how to manage them.
  • Gratitude Journal: Write down at least three things you are grateful for each day. This will help you focus on the positive aspects of your life.

4. Developing Healthy Habits

A healthy lifestyle helps better cope with stress:

  • Healthy Eating: A balanced diet supports physical and mental health.
  • Sufficient Sleep: Make sure you get enough rest. Lack of sleep increases stress levels and makes you more vulnerable to emotional overloads.

5. Find Support

Don’t hesitate to seek help from others:

  • Conversations with Friends and Family: Candid conversations with loved ones can significantly ease your emotional state.
  • Professional Help: A psychologist or psychotherapist can provide valuable advice and support, and teach you effective stress management methods.

6. Avoid Triggers

Identify situations that trigger your desire to gamble and find ways to avoid them:

  • Day Planning: Fill your day with activities that are not related to gaming.
  • Developing New Interests: Find new hobbies or return to old ones that brought you pleasure.

Using Technology to Fight Gambling Addiction

Modern technology can be an important ally in the fight against gambling addiction. There are numerous tools and apps that can help you control the time spent on games and track your progress in overcoming the dependency.

Mobile Apps for Time Control

Time monitoring apps help determine how much time you spend on games and how to better distribute your day:

  • Forest: An app that helps you focus on tasks and not get distracted by games, growing virtual trees.
  • StayFocusd: A browser extension that limits access to websites and apps that distract you.
  • RescueTime: Tracks how much time you spend on different activities on your computer or smartphone, and provides reports on your productivity.

Programs for Blocking Gaming Sites

Such programs help limit access to gaming sites and apps, reducing the temptation to play:

  • Cold Turkey: Blocks access to unwanted sites and apps for a certain period of time.
  • Freedom: Allows you to create schedules for blocking access to the internet or certain apps.
  • SelfControl: A free program for blocking access to distracting sites for a set period of time.

Online Resources for Self-help

There are specialized websites and online communities that provide support and advice for people with gambling addiction:

  • Gamblers Anonymous: An online community where you can find support from other people who are struggling with the same problem.
  • SMART Recovery: Offers tools and resources for self-recovery, including online meetings and forums.
  • Reddit: The r/problemgambling community where people share their stories and support each other on the road to recovery.

Using Digital Diaries

Digital diaries help you track your progress, record thoughts and emotions, which can be useful during the analysis of your own behavior:

  • Daylio: A mood diary where you can record your emotions and activities.
  • Journey: A diary app that supports photo, video, and text entries.
  • Penzu: A private online diary where you can store your thoughts and track your progress.

Online Therapy and Consultations

Many psychologists and therapists offer online consultations, allowing you to receive professional help without leaving your home:

  • BetterHelp: An online therapy platform that connects you with licensed therapists.
  • Talkspace: An app for online consultations with psychotherapists through messages or video chats.
  • Regain: Specializes in consultations for couples but also provides individual therapy.


Overcoming gambling addiction is a complex but entirely achievable process that requires recognizing the problem, setting clear goals, obtaining support, managing stress, and using modern technologies. It’s important to remember that each step on this path is a step closer to a healthy and balanced life. Fighting gambling addiction requires time, patience, and persistence. It’s important to understand that even small steps forward are already a success. Don’t be afraid to seek help and support, use all available resources and methods to achieve your goals. Remember, you are not alone in this fight. Many people have faced similar problems and have overcome them. Your determination and desire to change your life are the most important tools on the path to recovery. Every day without gaming is another step towards your new, addiction-free life.