How to Avoid Relapse of Gambling Addiction: Expert Guide

I’m Rob and as of November 12th of 2024, I am two years clean from my last bet.

As a recovering gambling addict, I know exactly how an urge to place a bet can pop up out of nowhere. Early on in my journey, I was getting those urges and finding myself right back on a gambling binge. But things really started to click for me when I began focusing on a few key elements of my recovery journey.

One thing in particular was coming up with a plan for what to do when these urges arose, in order to avoid relapsing. Let me share some of those with you now.

Tips for avoiding Gambling Addiction relapse

1) Urge Delay

“Delay, delay, delay until it goes away.” This mantra may seem overly simple, but it is a powerful strategy in recovery. 

When the urge to gamble strikes, it often comes with an intense, immediate desire to place a bet. However, urges typically weaken over time. By consciously deciding to delay acting on the impulse, you allow yourself a moment to regain control, reflect on the consequences and make a deliberate choice rather than a reflexive one. The key is to start thinking about decisions before making them, rather than after. Practicing urge delay can turn moments of weakness into opportunities for strength and growth.

2) Exercise

Physical activity is one of the most effective ways to cope with stress and break the hold of cravings. Exercise releases endorphins, the body’s natural mood enhancers, which can provide a mental boost and reduce the desire to gamble. Engaging in regular workouts – whether it’s running, lifting weights, or yoga – also helps establish a routine that fills up time previously spent gambling. Every time you feel the urge, try a short workout session to get your mind off it and improve your physical health at the same time.

Additionally, exercise can serve as a form of “positive addiction” that reinforces your commitment to recovery. Reaching fitness goals helps build self-esteem and self-control, both of which are crucial when resisting the urge to gamble. Activities like hiking or team sports can also open up social opportunities, helping you connect with others who share healthy interests.

Lastly, regular exercise improves sleep, boosts your immune system and enhances mental clarity. These benefits strengthen your overall resilience, making you better equipped to handle stressors that might otherwise trigger gambling urges. So, by making exercise a regular part of your life, you’re not only taking care of your body but also reinforcing your mental commitment to staying gamble-free.

3) Tech Breaks

Technology can be a trigger for gambling urges, with advertisements, notifications, and social media constantly reminding you of gambling options. Taking intentional breaks from technology can reduce exposure to these triggers and give you a chance to reset. During these breaks, try engaging in offline activities – like reading, walking, or cooking – to redirect your mind toward healthier pursuits.

Tech breaks also allow you to practice mindfulness, which can be a valuable tool in recovery. When you step away from screens, you create an opportunity to check in with yourself, understand your current emotional state, and address any brewing anxieties. By becoming more mindful, you’re more likely to recognize when stress or other emotions are fueling your urge to gamble.

Lastly, consider setting specific boundaries for technology use, such as not checking your phone in the first hour after waking or putting it away an hour before bed. These small changes can add up, helping you establish a healthier relationship with technology and avoid situations that could lead to gambling.

4) Remember Harms

Reflecting on the harm caused by gambling can be a powerful deterrent. Remembering the financial losses, strained relationships and emotional toll can bring clarity to your reasons for quitting and reinforce your commitment to recovery. This practice can be especially effective when combined with writing. Journaling about past gambling-related harms can help solidify why you’re making this positive change.

To make this strategy even more impactful, try creating a “harm list.” Write down specific consequences you’ve experienced due to gambling, and keep this list accessible. When urges hit, reading through these reminders can help you resist the temptation by grounding you in the reality of what gambling has cost you.

Also, remember that your journey to recovery isn’t just about avoiding harm; it’s about building a better future. Every time you avoid relapse, you’re moving closer to a life free from the shadows of addiction. So, by keeping the harms of gambling at the forefront of your mind, you’re not only protecting yourself from relapse but also reinforcing the positive changes you’re striving to make.

5) Support Groups

A support group can be invaluable in recovery, providing a safe space to share experiences, receive encouragement and connect with people who understand your journey. In these groups, you’ll meet others who have faced similar challenges and learned strategies to cope with them. This community can help remind you that you’re not alone and that your experiences are understood and validated.

Support groups also offer accountability. When you attend meetings and openly discuss your progress, you’re creating a sense of responsibility to yourself and your group. Knowing that others are cheering you on can be a strong motivator to stay on track and avoid relapse. Additionally, support groups often provide mentors or sponsors, people who are further along in recovery and can offer personalized guidance when cravings arise.

If in-person meetings aren’t accessible or preferred, online groups can be just as effective. Virtual support groups have grown significantly, providing a flexible and easily accessible option for staying connected. Whether in-person or online, a support group can be a crucial pillar in your recovery journey, offering companionship, encouragement and a reminder that success in recovery is possible. In fact, Birches Health now offers online group sessions for free. 

My own recovery process and timeline

I was able to leave gambling behind for the last two years by employing these practices and continuing to focus on taking things one day at a time.

I focus on limiting my access to money that will tempt me, finding alternative things to do with my time, self-excluding from casinos and gambling apps, and going to support group meetings. These four things have proven to be effective at keeping me off the bet.

Problem Gambling support options I’d recommend

I go to a Gamblers Anonymous meeting every Tuesday night, so I recommend finding a support group meeting of some kind as soon as possible.

Therapy can be beneficial either on its own or in addition to group support. Birches Health offers personalized care from the comfort of home, with a nationwide team of specialized counselors.  There are multiple ways to connect with Birches, depending on how you’d personally prefer to begin your recovery journey:

• Book an Appointment with a licensed therapist 

• Speak with a Care Specialist 

• Refer a Friend or Loved One 

• Take a Free Gambling Self-Assessment Test

Or you can simply call Birches at 833-483-3838 or email hello@bircheshealth.com to get in touch immediately.

And if you’re looking for help re-learning or re-organizing your finances after gambling, I’d recommend checking out GamFin for information on financial counseling.