Reducing your risk – that’s a win

You’re better off without betting when it doesn’t feel right.

It is not always easy to say no so we have some ways to help you if you want to cut down on your gambling, keep your gambling at a level that works for you or stop gambling.

Different actions might work better for different people. The things that work best for you might depend on your lifestyle and level of risk of gambling harm.

Please be aware, that these actions can support you in reducing your risk of harm from gambling, but they will not remove all risk. If you would like more help or information about gambling, you can ring Gambling Helpline Tasmania on 1800 858 858 or go to gamblinghelponline.org.au.

Actions

Australian research has identified some actions you take to help reduce your risk of harm from gambling.

These actions have been put into a category that to show you which level of harm gambling they are most likely to help you with.

These categories have been chosen by specialist gambling counsellors.

The categories are only guide. You might still find some actions useful under another grouping.

A good first step is to assess your harm and then look for some actions that might work for you under the relevant heading.

You might think of your own actions, or a variation of the ones listed, that will work better for you.

Acting on all levels of harm

Changing thoughts around gambling

Changing thoughts around gambling

  • Remind yourself that you don't need to gamble.
  • Compare the costs and benefits of continuing to gamble.
  • Learn about misconceptions you might have about winning and gambling by looking at gambling myths and beliefs.
  • Think of the bad outcomes you have had from before gambling.
    • Always check in with someone close to you or get some extra help if this brings up negative or strong feelings.
  • Think about the good things and feelings that occur when you do not gamble.
  • Think what else your money could be spent on.
  • Make daily affirmations or speak to yourself with words of encouragement and positivity.
  • Focus on not gambling one day at a time.
  • Make a goal or resolution to change your gambling.
Planning

Planning

  • Keep a household budget.
  • Avoid venues that have gambling.
  • Set a spending limit for each week or fortnight.
  • Leave your payment cards that you don’t need when going out or to a venue and leave any spare cash at home.
  • Plan other activities after your gambling to limit your time.
  • Plan some gambling free days each week.

Acting on low-moderate harm

Self-assessment

Self-assessment

Setting limits

Setting limits

  • Take regular breaks
    • Set breaks using the settings on online gambling accounts if you can.
  • Set limits on the time and money you spend gambling.
    • Set limits using the settings on online gambling accounts if you can.
  • Avoid gambling alone.
  • Avoid gambling with people who gamble high amounts to help sticking with your own limits.
  • Reduce or remove your access to gambling winnings
  • Don't drink alcohol or use drugs while gambling
  • Take regular breaks while gambling
  • Think about how much time and money you want to spend before you start and stick to this plan.
Health and wellbeing

Health and wellbeing

  • Eat a healthy diet.
  • Stay hydrated, especially with water
  • Take care of your health.
    • especially any issues that may lead to more gambling.
  • Exercise regularly.
  • Improve the amount and quality of your sleep

Acting on moderate-high harm

Social support

Social support

  • Use the Gambling Help Online forum to share emotions, experiences and tips on reducing gambling.
  • Volunteer your time to help others.
  • Let someone else know about your gambling plans, including how much you plan to spend and when.
  • Ask family or friends if there are ways that they can support you.
  • Spend more time with friends and family in locations without gambling.
  • Be open and honest with family and friends about how gambling is affecting you.
Other activities

Other activities

  • Reward yourself when you reduce your gambling.
  • Create a physical reminder to limit your gambling.
  • Complete daily activities around the house.
  • Look for more work or study to fill your time.
  • Do something that makes you feel a sense of achievement.
  • Try taking up some new things for fun.
    • Watch more movies if you normally just watch TV.
    • Get more into reading or try a different genre of books.
    • Play some boardgames with friends.
    • Play videogames without gambling features.
  • Learn and practice relaxation methods like yoga or meditation.
  • Listen, play, sing or dance to music,
  • Try a new activity that makes you feel excited.

Learn more about actions

For more information on these actions, you can look at the research from:

Modules

Further advice on supporting yourself, including self-help modules, is available on Gambling Help Online.

Lower risk guidelines for sports and race betting

To reduce your risk of harm on you can follow the 2-2-4-4 rule:

  • deposit no more than 2% of your household income (pre-tax)
  • bet with no more than 2 sites or apps
  • make 4 or fewer deposits each month
  • bet on 4 or fewer different sports and race types.

You might need lower limits than these if you:

  • gamble on other activities
  • have had issues with your mental health
  • are less than 26
  • are experiencing financial hardship.

Need a bit more help?

Gambling can have a big impact, and it is not fair to expect everyone to be able to manage this on their own.

It’s not a big deal if you need some further information or support .

Professional support can complement the benefits of actions. It might also help you to find other things you can do to reduce your risk of gambling harm.

Sources for self-help actions

Advice on categorising harm levels was provided by Anglicare Tasmania.