First steps against gambling addiction
Do you experience problems with gambling and would you like to do something about it? Taking the first step is a good start. We offer several practical tips to help you and your loved ones on the road to recovery. These tips are easy to apply. They can help you approach gambling more mindfully. Please note: these tips are not a substitute for professional addiction support.
Tips for tackling a gambling addiction
1. Take a gambling stop
You can take a gambling stop if you no longer control your gambling behaviour or if you don’t want to gamble for a while. Cruks is the system where you sign up for a gambling stop. The gambling stop applies to gambling companies with a licence in the Netherlands. This can help you resist the temptations of gambling. You can find more information about the gambling stop at www.cruksregister.nl.
“You can exclude yourself. You are no longer allowed to visit casinos in the Netherlands, and you cannot create an account at online gambling sites or apps. That means you cannot gamble anymore. So that’s what I have now. It has really helped me a lot.”
2. Install Gamban blocking software
Gamban is blocking software that can help you stop gambling. If you install this app, you will no longer have access to online gambling sites and apps. Gamban also blocks illegal websites. This is a good way to protect yourself from online gambling.You can request one year of free access to Gamban via OpenOverGokken. More information about Gamban can be found here.
3. Talk about it
Talk to friends or family about your gambling problems. They can listen, help and encourage you to seek support. You are not alone! Do you think it’s difficult or challenging to talk to people around you? You can also talk to us for free and anonymously. We are available day and night.
“If you have someone you trust and can talk to openly, I am sure it would help.”
4. Let someone else manage your money temporarily
Let someone else manage your money for a while. This helps prevent impulsive gambling. Here’s how you can do this:
- Give your debit card and online banking credentials to someone you trust.
- Ask that person to transfer a small amount each week to a separate account. (You may need to open a new account for this.)
- That person can help you keep track together to ensure the money is used appropriately.
This may feel daunting, but it truly helps you regain control over your gambling and prevents you from ending up in difficult situations.
5. Find distractions
Gambling takes a lot of time. Consider what else you could do with that time. Look for something that brings you joy, or pick up a hobby you set aside. This helps shift your focus so you are not thinking about gambling all the time.
For example:
- Sports
- Walking
- Reading
- Spending time with friends or family
Physical activity also helps you feel better and reduces the urge to gamble.
If you gamble frequently, stopping can be difficult. By trying new things, you may discover other interests. This reduces the chance of relapsing into old (gambling) habits.
“You should simply focus on other things—things that make you happy.”
6. Avoid triggers
Social situations in which people gamble a lot can be very difficult. Do you have friends or relatives who gamble regularly? Then it may help to temporarily distance yourself from them or do other things together that don’t involve gambling. This will help you avoid unnecessary temptation and give yourself the space to build new, healthy habits.
“And if you have friends who gamble, don’t spend time with them, because if you have a gambling addiction and your friends gamble as well, you’ll never get out of it.”
7. Talk to fellow sufferers/experts by experience
Talk to someone who has had a gambling problem themselves. They know what it’s like to be addicted to gambling. This can help you to share experiences with people who have been through similar situations. For example, think of the AGOG self-help groups. We can also get you in touch with experts by experience. This can motivate you and help you to find your own road to recovery.
“For me it is more personal—someone who has truly experienced it themselves would really help me, someone with an experience-based expertise.”
8. Create an emergency plan in case you feel the urge to gamble
Think about what you can do when you feel the urge to gamble again. Make a Plan A, B, and C.
For example:
- Plan A: I will call my best friend
- Plan B: If they do not pick up, I will read a chapter of a book
- Plan C: After that, I will go for a walk
9. Consider professional help
Are you unable to stop gambling on your own? Getting help from a professional is a good idea. There are therapists and programs that can help you with a gambling addiction. They understand your situation and they know how you can change your behaviour. Check the Help Finder for help in your region.
The urge to gamble usually passes after 30 minutes. Hang in there!
3 tips for close friends and family of someone with an online gambling addiction
1. Dare to start the conversation
Talk to your loved one and share your concerns about their gambling behaviour. Dare to ask questions and listen to their experiences and feelings. Ask how they feel, including about gambling. And listen to what they say. Try not to get angry or make them feel guilty. It is important to remain calm. This way, you can support them and make them feel that they do not have to do it alone. If you do not make accusations, the other person will feel free to talk without feeling attacked. This can help to have an open conversation. Many people who gamble feel ashamed to talk about it. Let your loved one take responsibility for their choices. This means helping them to think about their own choices. This will make them feel safe to talk.
“Yes, I really think you should start the conversation by saying something like: I have a feeling that you’re not doing well? And I don’t think you should get angry, you should talk to someone in a calm manner.”
2. Set boundaries
Talk to your loved ones about your concerns and set clear boundaries about money and what behaviour is acceptable to you. Do not give them money, as this can actually reinforce their gambling behaviour. Listen to your instincts and consider what you need to take care of yourself. Setting boundaries and taking care of yourself is important in order to have a positive influence on the other person.
“Yes, if someone really says, “OK, I think you’ve bet too much money now and you need to stop,” I think that could really help, because if you’re a good friend, then you can also have a positive influence, of course.”
3. Seek help
Attend a meeting or discussion group for loved ones and/or family members of people with a gambling addiction. Here you can share your experiences with other people and learn how to support your loved ones. It is also very helpful to talk to people about how difficult it is to live with someone who is addicted. Seeking help is important, not only for the other person, but especially for yourself.
For example:
- AGOG (Anonymous Gamblers and environment gamblers)
- Addiction care, such as Jellinek, with support for loved ones
You can always contact OpenOverGokken, even as a loved one. Feel free to ask for advice. We are here to listen to you. We are available day and night, free of charge and anonymously. And remember: you are not alone!
“When someone has an addiction, you constantly move your own boundaries. Parents learn to stand up for themselves again, set their own boundaries and do what feels right for them.”