What can I do right now?

Log out and delete gambling apps from your phone right now. Get away from where you gamble. Go to another room or step outside. Wait 15 minutes before any decision. Urges rise and fall like waves.

What should I do in the next 24 hours?

Install a gambling blocker on your phone and computer. Self-exclude from the sites and venues you use. Fill your usual gambling time with something planned.

When should I get immediate help?

If you feel unsafe, hopeless, or are thinking about harming yourself, call or text 988 now. For gambling help, call or text 1-800-MY-RESET (1-800-697-3738), or reach a real person at 646-721-2056.

What hobbies can replace gambling?

The short answer

Stopping gambling starts with making it harder to reach and easier to get support. You don't need to fix everything today. Get through the next hour, then today, then this week. Cutting off access, having a plan for urges, and talking to people who get it will do more than willpower alone.

Talk to someone: 646-721-2056 Build my plan

Try this nowThe Urge RedirectTurn an urge into a different next move. Private, takes about 5 minutes.

Quick answers

What hobbies can replace gambling?: Stopping gambling starts with making it harder to reach and easier to get support. You don't need to fix everything today. Get through the next hour, then today, then this week. Cutting off access, having a plan for urges, and talking to people who get it will do more than willpower alone.
What can I do right now?: Log out and delete gambling apps from your phone right now. Get away from where you gamble. Go to another room or step outside. Wait 15 minutes before any decision. Urges rise and fall like waves.
What should I do in the next 24 hours?: Install a gambling blocker on your phone and computer. Self-exclude from the sites and venues you use. Fill your usual gambling time with something planned.
When should I get immediate help?: If you feel unsafe, hopeless, or are thinking about harming yourself, call or text 988 now. For gambling help, call or text 1-800-MY-RESET (1-800-697-3738), or reach a real person at 646-721-2056.

Right now

1Log out and delete gambling apps from your phone right now.
2Get away from where you gamble. Go to another room or step outside.
3Wait 15 minutes before any decision. Urges rise and fall like waves.

Next 24 hours

1Install a gambling blocker on your phone and computer.
2Self-exclude from the sites and venues you use.
3Fill your usual gambling time with something planned.

This week

1Identify your top three triggers and write a plan for each.
2Join a peer-support meeting (in person or online).
3Track urges each day without acting on them.

Reading this alone? You don't have to. A real person will listen.

Call or text 646-721-2056

When to get immediate help

If you're thinking about harming yourself, feel unable to stay safe, are considering stealing to fund gambling, or feel completely overwhelmed, get help now. In the U.S. and Canada, call or text 988. If there's immediate danger, call 911.

One question to ask yourself

What is the biggest risk tonight: access to money, access to betting apps, being alone, watching sports, or fear of telling someone? Your answer can be your first step.

Was this helpful?

Next step for you

How do I stop thinking about gambling all the time?

About 3 minutes to read