How do I stop gambling?
How do I stop gambling? Start by putting barriers between you and the next bet today: register with GAMSTOP, switch on your bank’s gambling block and call the free National Gambling Helpline on 0808 8020 133. Then build support around you, from NHS clinics to peer groups, so stopping lasts beyond the first difficult weeks.
By the Latest Casinos team. Last checked .
Key takeaways
- Block access first: GAMSTOP covers every GB-licensed gambling site and app, and you choose 6 months, 1 year or 5 years.
- Add a bank gambling block and device-blocking software so a single urge meets several locked doors.
- The National Gambling Helpline (0808 8020 133) is free, confidential and open 24 hours a day, every day.
- NHS gambling clinics in England accept self-referrals; you don’t need to see a GP first.
- A slip is not the end: extend your blocks, tell someone and carry on.
- National Gambling Helpline
- 0808 8020 133, free, 24/7 (run by GamCare)
- Wales helpline
- NHS Wales 0808 2819 265
- GAMSTOP periods
- 6 months, 1 year or 5 years
- GAMSTOP mandatory
- For all online operators since 31 March 2020
- NHS clinics
- Self-referral accepted in England
- Cost of support
- Free
How do I stop gambling today? The first 24 hours
The most useful thing you can do in the first day is make gambling harder to reach than it was yesterday. Willpower alone tends to fail at 1am after a bad day; barriers that are already in place don’t depend on how you feel. The order below puts the quickest, longest-lasting protections first.
- Register with GAMSTOP, the free national online self-exclusion scheme, and pick the longest period you can face. It blocks every gambling website and app licensed in Great Britain.
- Open your banking app and switch on its gambling block, if your bank offers one. Many UK banks do, including Barclays, HSBC, Lloyds, Monzo, NatWest, Santander and Starling.
- Install blocking software on your phone, tablet and laptop so unlicensed sites are filtered too.
- Call or message the National Gambling Helpline on 0808 8020 133. It is free, confidential and staffed around the clock.
- Move money you need for bills out of reach: pay rent, council tax and energy on payday by direct debit or standing order.
- Tell one person you trust what you are doing and ask them to check in with you this week.
Block gambling sites, apps and payments
Blocking works best in layers. GAMSTOP (opens in a new tab) stops licensed British sites from letting you in; a bank block stops card payments to gambling merchants, including ones GAMSTOP can’t reach; and blocking software such as Gamban (opens in a new tab) filters gambling sites on your devices. Each covers a gap the others leave open.
| Tool | What it blocks | How long it lasts | Cost |
|---|---|---|---|
| GAMSTOP | Accounts at all GB-licensed gambling websites and apps | 6 months, 1 year or 5 years, and stays until you ask to remove it | Free |
| Bank gambling block | Debit card payments to gambling merchants | Until you switch it off; some banks add a delay or need you to contact them | Free with participating banks |
| Blocking software | Gambling websites and apps on the devices you install it on | Depends on the product and subscription | Varies by product |
| Self-exclusion with one operator | That operator’s brands only | Period set in the operator’s terms | Free |
| Time-out | One account for a short break | Short fixed periods set by the operator | Free |
Bank blocks differ. The Gambling Commission’s list shows that HSBC adds a cool-off before the block can be lifted, and Monzo requires you to contact support to turn it off, which is useful friction. Our page on bank gambling blocks explains how each one works, and the Monzo gambling block and Starling gambling block pages cover those two apps in detail.
If you have accounts at gambling sites, you can also ask each operator to close them under its own self-exclusion process. GAMSTOP already blocks them, but closing them removes the saved cards and the reminders in your inbox. Our guide to how to self-exclude covers both routes.
Free UK gambling support: who to talk to
You don’t need to be in crisis to ask for help, and you don’t need to have stopped first. The services below are free and confidential, and most can be reached the same day.
| Service | What it offers | How to reach it |
|---|---|---|
| National Gambling Helpline (GamCare) | Advice, support and counselling referrals | 0808 8020 133, live chat or WhatsApp, 24/7 |
| NHS Wales Helpline | Support for people in Wales | 0808 2819 265 |
| NHS gambling clinics (England) | Specialist treatment from psychiatrists and psychologists | Self-referral or through your GP |
| Gamblers Anonymous | Peer-support meetings using a 12-step approach | Meeting finder on its website |
| GamAnon and GamFam | Support for family members and friends | Meetings and lived-experience networks |
The quickest first contact is usually GamCare’s live chat and helpline (opens in a new tab). An adviser can talk through what has happened, help you set up blocks and connect you with local counselling. Our round-up of free gambling support in the UK lists more services by region.
NHS treatment for problem gambling
The NHS gambling addiction page (opens in a new tab) confirms you can self-refer to a specialist clinic or ask your GP about local services. Clinics have psychiatrists and psychologists who can treat gambling harm, support recovery, provide therapy where there are complex health needs and support family members too.
- NHS National Centre for Behavioural Addictions and National Problem Gambling Clinic
- NHS Northern Gambling Service
- NHS Southern Gambling Service
- NHS West Midlands Gambling Harms Clinic
- NHS East Midlands Gambling Harms Clinic
- NHS East of England Gambling Service
- NHS South West Gambling Service
Gambling often travels with low mood, anxiety or drinking. If gambling is seriously affecting your mental health, the NHS points you to its urgent mental health help. Read about gambling and mental health to see how the two are linked and where joint support exists.
Protect your money while you stop
Seeing the real yearly cost often strengthens the decision. The table turns ordinary weekly spending into a year. These are amounts staked or lost, not a forecast of any one person’s results.
| Spent per week | Per year | Over five years |
|---|---|---|
| £20 | £1,040 | £5,200 |
| £50 | £2,600 | £13,000 |
| £100 | £5,200 | £26,000 |
| £250 | £13,000 | £65,000 |
Hand control of spare cash to routines rather than decisions: pay priority bills on payday, keep a small spending float in a separate account and turn off overdraft increases. If debts have built up, the gambling and debt guide and our answer to who can help with gambling debt explain the free advice charities that can negotiate with lenders on your behalf.
Gambling can’t repay debts. Every casino game is built with a house edge, so the more you stake, the more the expected loss grows.
How to handle urges and triggers
Urges usually peak and fade within a short window. The aim is to get through that window without placing a bet. Knowing your triggers in advance lets you plan a response instead of improvising one.
| Trigger | Example | A plan that helps |
|---|---|---|
| Payday | Money lands and feels available | Bills and savings leave by standing order the same morning |
| Boredom or late nights | Scrolling in bed after midnight | Phone charges outside the bedroom; blocking software on |
| Stress or low mood | A row, bad news or work pressure | Call or message the helpline, or text your support person |
| Big sporting events | Adverts and friends’ bets | Mute gambling accounts and opt out of marketing |
| A previous win | Memories of a good night | Write down the year’s total losses and read them |
A simple delay rule helps: when an urge hits, wait 30 minutes and do something physical. If it is still strong, speak to someone. There are more coping techniques in the guide to taking a break from gambling.
Beliefs that make it harder to stop gambling
Certain beliefs keep people betting after they have decided to stop. Recognising them doesn’t remove the urge, but it weakens the story the urge tells.
- ‘I’m due a win.’ Each spin or hand is independent; past results don’t change the next one. This is the gambler’s fallacy.
- ‘I’ll stop once I’ve won my losses back.’ Chasing losses raises the stakes on a game that is built to keep a margin.
- ‘I just need a better system.’ Betting systems change the size and timing of bets, not the odds of the game.
- ‘It’s only a small amount.’ Small, frequent amounts are what the weekly-cost table above adds up.
UK rules that back you up when you stop gambling
Several Gambling Commission rules are on your side once you decide to stop. All online operators have had to take part in GAMSTOP since 31 March 2020, under licence code 3.5.5. When you self-exclude, an operator must refuse service, close your accounts, return any balance and take you off marketing lists, as our explainer on self-exclusion rules sets out.
- Credit cards: banned for gambling in Great Britain since 14 April 2020, including through e-wallets loaded by credit card.
- Marketing consent: since 1 May 2025 you have to opt in to gambling marketing by product and channel, and opt-out is the default. You can switch off emails and texts using the steps in opting out of casino marketing.
- Harm indicators: under the customer interaction rules, operators must stop marketing and new bonus offers when they see strong signs of harm.
What to do if you gamble again
Many people slip at least once while stopping. A slip is information, not proof that stopping is impossible. Look at what happened just before it, close the gap that let it happen and tell your support person.
If a GB-licensed site let you gamble while you were self-excluded, report it. The Gambling Commission asks for the date of your exclusion, how you notified the business, the dates you gambled and any contact you had with it. It can investigate the business, but it cannot refund money you spent.
If you’re worried about someone else’s gambling
Family members can get support in their own right, whether or not the person gambling is ready to stop. NHS clinics support family and friends, GamAnon runs meetings and GamFam offers a lived-experience network. Our page on help for family and friends covers protecting joint finances and starting a difficult conversation, and the guide to signs of problem gambling lists the warning signs.
A 30-day plan to stop gambling
| When | Focus | Actions |
|---|---|---|
| Day 1 | Barriers | GAMSTOP, bank block, blocking software, call the helpline |
| Week 1 | Support | Book counselling or self-refer to an NHS clinic; attend one peer meeting |
| Week 2 | Money | Set up standing orders; list debts; contact a free debt adviser if needed |
| Week 3 | Triggers | Write your trigger plan; unsubscribe from all gambling marketing |
| Week 4 | Review | Note what has helped, extend blocks if you need longer, plan the next month |
Our safer gambling hub and the questions index collect related answers, including how long GAMSTOP lasts.
18+. Gambling should be entertainment that costs money, not a way to make it. Set a deposit limit before you play: how to set deposit limits. Free, confidential help: National Gambling Helpline 0808 8020 133.
Frequently asked questions
What is the fastest way to stop gambling online?
The fastest single step is registering with GAMSTOP, which blocks your access to every gambling website and app licensed in Great Britain. Registration is free and takes a few minutes online. Add your bank’s gambling block straight afterwards so payments to gambling merchants are refused, then install blocking software to filter sites that are not covered. Together these layers mean one moment of temptation meets several barriers. Our guide on how to use GAMSTOP walks through registration screen by screen, and you can call the National Gambling Helpline on 0808 8020 133 for help setting everything up.
Is there a free helpline for gambling in the UK?
Yes. The National Gambling Helpline, run by GamCare, is free on 0808 8020 133 and is open 24 hours a day, seven days a week. You can also reach it by live chat or WhatsApp if speaking feels too hard. Advisers offer information, support and referrals to counselling, and you don’t need to give your full name. People in Wales can also use the NHS Wales Helpline on 0808 2819 265. Our list of free gambling support in the UK covers other services, including peer groups and family support.
Can I get NHS treatment for gambling addiction?
Yes. In England you can refer yourself to an NHS gambling clinic without seeing a GP first, or ask your GP to refer you. Clinics include the National Problem Gambling Clinic, the Northern and Southern Gambling Services and regional gambling harms clinics. They are staffed by psychiatrists and psychologists and also support family members. Treatment is free at the point of use. If gambling is affecting your mental health badly, use NHS urgent mental health help. Our guide to gambling and mental health explains how treatment can address both together.
Does GAMSTOP stop all gambling?
No. GAMSTOP blocks online gambling with operators licensed in Great Britain, which covers casinos, betting, bingo and instant-win lottery games on their sites and apps. It does not cover betting shops (a separate scheme does), land-based casinos or draw-based lottery games such as Lotto, and it can’t block unlicensed offshore sites. That is why it works best alongside a bank block and device-blocking software. Our page on bank gambling blocks explains which UK banks offer one and how each works.
How do I stop gambling when I get paid?
Make payday automatic so money is committed before you see it. Set standing orders for rent or mortgage, council tax, energy and savings to leave on the day wages arrive, and keep only a small spending float in your everyday account. Switch on your bank’s gambling block so any attempt to pay a gambling site is refused. The NHS recommends paying important bills on payday for exactly this reason. If debts are already pressing, our answer on who can help with gambling debt lists free advisers who can set up an affordable plan.
Can I cancel self-exclusion if I change my mind?
Not with GAMSTOP during the period you chose. Once registered, you cannot cancel during the exclusion period, and when it ends the block stays in place until you contact GAMSTOP to remove it. Operator-level self-exclusions are also designed to be hard to reverse, because the point is to protect you on difficult days. That fixed length is what makes it work. Our answer to can I cancel GAMSTOP explains what you can change, such as extending the period, and what happens after it ends.
What if I gamble again after stopping?
Treat it as a setback to learn from rather than a reason to give up. Write down what happened just before, such as stress, payday or an advert, and close that gap with a new block or a plan. Tell your support person or call the helpline on 0808 8020 133. If a licensed site let you play while you were self-excluded, you can report it to the Gambling Commission, although it cannot refund losses. Our guide on how to take a break from gambling has practical steps for rebuilding.
How can I stop gambling marketing emails and texts?
Since 1 May 2025, gambling operators must ask you to opt in to marketing separately for each product and each channel, and not opting in is the default. If you are still getting messages, change your preferences in each account’s settings or reply STOP to texts. Self-excluding through GAMSTOP or with an operator also means you must be taken off its marketing lists. Our guide to opting out of casino marketing shows where the settings are and how to report messages that keep coming.
Are there apps that block gambling?
Yes. Device-blocking software such as Gamban filters gambling websites and apps on the phones, tablets and computers you install it on, including many sites that GAMSTOP cannot reach because they are not licensed in Great Britain. Some UK banks also offer Gamban through their customer support. Blocking software is strongest when combined with GAMSTOP and a bank card block. Our review of gambling blocking software compares how the main options work and what they cost.
How do I help someone else stop gambling?
You can’t make the decision for them, but you can make support easier to reach and protect yourself while they decide. Talk at a calm moment, describe what you have noticed without blame and share the National Gambling Helpline number, 0808 8020 133. Family members can get support in their own right from NHS clinics, GamAnon meetings and GamFam. Protect joint money by separating accounts if needed. The page on helping family and friends covers conversations, finances and your own wellbeing.