Gambling can be a fun form of entertainment when done responsibly. However, for some, it can quickly spiral out of control and lead to serious financial, emotional and social consequences. The thrill of the potential payout at SkyCrown can create an intoxicating high that makes it difficult to stop. Luckily, techniques exist to keep gambling in check. By setting firm limits and sticking to them, you can rein in problematic gambling behavior before it takes over your life.
Understand the Risks
Statistics highlight the potential downsides of uncontrolled gambling. In the United States, over 2 million adults are estimated to meet the criteria for gambling disorder. This addiction is associated with high rates of bankruptcy, divorce, job loss and even suicide attempts. Understanding these very real risks is an important first step toward changing behavior.
Know the Warning Signs
Monitoring your gambling practices can help you recognize if it is veering into dangerous territory. Some key warning signs include:
- Needing to gamble with more and more money to get the same thrill
- Repeatedly trying and failing to cut back on gambling
- Lying to loved ones about gambling behaviors
- Gambling to escape problems or relieve feelings of anxiety, guilt or helplessness
- Jeopardizing relationships or career opportunities due to gambling
If several of these sound familiar, it may be time to make some serious changes.
Set a Budget
Creating a gambling budget is key to keeping spending under control and minimizing financial risk. Be realistic about what you can afford to lose without impacting savings goals, bill payments or other financial obligations.
Some options when setting a budget include:
- Allotting a fixed dollar amount per month for gambling entertainment.
- Tying the budget to a percentage of your discretionary income.
- Setting a cap per gambling outing.
Document losses as well to stick to defined limits and track where the money is going. Apps like BudgetBakers, Monefy and Spendee help automate expense/budget tracking.
Limit Access to Funds
Even with the best laid budgets, having ready access to additional cash during a gambling session can quickly derail restraint. Consider techniques to create barriers between you and backup funds when playing:
- Carry only what you budgeted for the outing, leaving credit/debit cards behind.
- Keep a separate gambling budget in cash. When it runs out, stop.
- Ask a trusted friend or family member to manage finances for agreed upon needs.
The fewer options available to access extra cash, the easier it will be to stick to defined spending parameters.
Track Behavior
Meticulous record keeping is invaluable for identifying triggers that may lead to overspending as well as monitoring adherence to set limits. Possible metrics to track include:
- Dollar amount lost per session
- Length of each gambling outing
- What forms of gambling you engage in
- When you gamble (days of week, time of day)
- Who you gamble with
- External factors like stress, anxiety, alcohol use around time of gambling
Reviewing logs regularly makes it easier to spot worrisome patterns and course correct appropriately. Apps like BetBlocker, Gamban and Gameban let you track gambling activity.
Set Goals
Clearly defined goals provide concrete markers to strive toward. These can relate to budget, behavior or consequences. Some examples:
- Lose no more than $X per week gambling
- Gamble only once monthly with friends
- Pay off $X in credit card debt from gambling by [date]
Post goals where you will see them as a regular reminder. Share them with supportive friends and family to improve accountability.
Limit Access
Out of sight can mean out of mind when trying to reduce gambling activities. Consider techniques to limit access to triggers:
- Self-exclude from casinos and online gambling sites.
- Avoid places and social situations centered on gambling.
- Install gambling blocking software on devices.
- Suspend credit lines with gambling vendors.
The less exposure to temptation, the easier to maintain control.
Seek Support If Needed
For those with more severe gambling addiction, outside help may be necessary to break unhealthy patterns. Options include:
- One-on-one therapy with a gambling counselor
- 12-step support groups like Gamblers Anonymous
- Medications to curb compulsive tendencies
- Dedicated treatment programs
A customized combination of clinical and peer support provides the best shot at getting problematic gambling under control.
Make Change One Day at a Time
Reforming deep-rooted habits requires patience and perseverance. Stay focused on the reasons for making changes and take it step-by-step. Over time, the effort required lessens. Maintain vigilance even after seeming to achieve control as a backslide can happen quickly. Sustained diligence offers the best odds for responsible gambling long-term.
While the lure of gambling may always tempt, implementing and sticking to defined limits can keep it from taking over. Pay attention to warning signs, budget carefully, limit access to funds and triggers, track behavior consistently and seek outside support as needed. With concerted effort, gambling can once again become a harmless form of entertainment free of negative consequences. One day at a time, take control back.