This is an editorial guide for information and support only, and isn’t medical, legal or financial advice. If gambling is causing harm to you or someone you know, free and confidential help is available 24/7 — see the support details at the end of this guide.
How to Stop Gambling
Deciding to stop gambling is a big and positive step — and you don’t have to do it alone. There’s no single right way, but the steps below have helped many people take back control.
Talk to someone
Often the hardest and most important step. The free National Gambling Helpline (0808 8020 133) is open 24/7, confidential and non-judgmental — advisers can talk through your options whether you’re just thinking about change or at crisis point.
Put barriers in place
- Self-exclude with GAMSTOP to block every UK-licensed online site for 6 months to 5 years.
- Install blocking software like Gamban (free via TalkBanStop) or BetBlocker on your devices.
- Set up a bank gambling block to stop gambling card payments.
- Remove gambling apps and unsubscribe from marketing emails and texts.
Build new habits
Consider letting someone you trust help manage money for a while, and fill the time gambling used to take with other activities. Recovery isn’t always a straight line — if you slip, it isn’t failure; keep going and keep talking. See how self-exclusion works, gambling blocking software and where to get free gambling help.
Frequently asked questions
What’s the first step to stop gambling?
Talking to someone helps — the free National Gambling Helpline (0808 8020 133) is open 24/7 for confidential, non-judgmental support.
Is there free help to stop gambling?
Yes — GAMSTOP self-exclusion, Gamban blocking software via TalkBanStop, bank blocks and GamCare support are all free.
What if I relapse?
Relapses are common and not a failure — keep going, keep talking to support services, and treat it as part of recovery.
Related guides: how self-exclusion works, gambling blocking software and where to get free gambling help.