Decide the boundary before you play
Gambling outcomes are uncertain and losses are part of the activity. Treat any money spent as the cost of entertainment, not as an investment or income plan. Set a money limit and an end time while you are calm, and stop when either one is reached.
Signs that gambling may be causing harm
One sign can be enough reason to pause. Pay attention if you are:
- spending more time or money than you planned;
- trying to recover losses by gambling again;
- hiding activity, debts or account statements;
- borrowing, selling belongings or missing bills in order to gamble;
- feeling anxious, low, restless or angry when you cannot gamble;
- letting gambling disrupt sleep, work, study or relationships; or
- using gambling to escape stress or another problem.
Stop and talk to someone if any of these feel familiar. Support is available both for people who gamble and for family or friends affected by it.
Controls that add useful friction
- Deposit and loss limits: use operator controls to cap money before depositing.
- Time reminders: set a device alarm and take scheduled breaks away from the screen.
- Bank gambling blocks: ask your bank whether it can block gambling payments.
- Blocking software: use device-level tools to restrict access to gambling websites.
- Separate essential money: keep rent, bills and savings inaccessible to gambling spend.
- No chasing: never raise a limit because you have lost.
If you repeatedly change or ignore your limits, stronger measures such as self-exclusion are appropriate.
Self-exclusion with GamStop
GamStop is a free service that blocks access to online gambling businesses licensed in Great Britain. Current exclusion choices include six months, one year, five years and a five-year auto-renewal option. Check GamStop directly for the latest process and coverage.
Self-exclusion works best alongside other layers such as bank blocks, blocking software and support from someone you trust. It does not cover every gambling site worldwide.
Free and confidential support
You do not need to wait for a crisis before asking for help.
If you are worried about someone else
Choose a calm moment, describe the changes you have noticed and listen without judgement. Avoid lending money to cover gambling, and protect shared finances where necessary. You can contact the National Gambling Helpline even when the gambling is someone else’s; advisers can talk through options and support for you.