Staying in control

Gambling should be something you choose to do for fun, with money you've already decided you can lose. If that's changing, this page is for you.

Signs it might be getting out of hand

There isn't a single test, and one sign on its own doesn't mean much. But if several of these sound familiar, it's worth pausing.

• Spending more money or time than you meant to, more often than not.
• Going back to win back what you lost.
• Borrowing, using credit, or moving money around to keep playing.
• Feeling restless, irritable or low when you try to cut down.
• Hiding how much you gamble from people close to you.
• Gambling to escape stress, boredom or other problems.
• Missing work, sleep or time with family because of it.

Three questions to ask yourself

1. In the last month, have I spent more on gambling than I'd planned to?
2. Have I felt I needed to gamble with bigger amounts to get the same buzz?
3. Would I be comfortable telling someone I trust exactly how much I've spent?

If the honest answers worry you, you don't need to have hit rock bottom to ask for help. Most people who call the helpline haven't.

Practical ways to stay in charge

These work best set up in advance, on a day when you feel calm about it.

• Set deposit limits at every site you use, and reality checks to remind you of the time.
• Keep gambling money separate from money for bills, and never gamble with borrowed money.
• Decide how long you'll play before you start, and stop when the time's up, winning or losing.
• Don't gamble when you're upset, stressed or have been drinking.
• Balance it with other things you enjoy. If gambling is crowding them out, that's a sign in itself.

Step-by-step instructions for limits, time-outs and GAMSTOP are in our tools guide.

Free, confidential support in the UK

The NHS also runs specialist gambling clinics in England, and you can refer yourself. Your GP can point you towards services if you're elsewhere in the UK. If gambling has left you with debts, free debt advice charities such as StepChange and National Debtline can help you make a plan.

Worried about someone else?

It's hard to know what to say. Try to talk when things are calm, focus on how you feel rather than blame, and don't offer to clear their debts as a quick fix. GamCare and GamAnon both support friends and family, and you're welcome to call the helpline yourself even if the other person isn't ready to.

Under 18?

Gambling online is illegal for anyone under 18 in the UK, and every licensed casino checks age before you can play. Parents can use device filters or blocking software such as BetBlocker to keep gambling sites off shared devices.