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Index · 2026-04-08 · 9 min · Tips

Ten practical tips to stop or cut down gambling

Concrete steps—from removing apps to talking to someone you trust—with clear limits on what general articles can do.

Editorial guide—not sponsored, not a substitute for professional advice. We do not sell treatment and do not earn commission from organisations mentioned.

Disclaimer: general ideas from self-help and prevention literature; they do not replace a plan made with a qualified professional. Life-threatening emergency: 911. If you are thinking about suicide, call or text 988. For mental health and addictions information and referral in Ontario: 1-866-531-2600 (ConnexOntario—confirm service area on their site).

1. Tell one person you trust

Choosing someone calm and sharing the basics reduces the secrecy that often keeps the cycle going.

2. Remove apps and shortcuts

Deleting icons from your phone and computer adds friction at the moment of impulse.

3. Use official tools on regulated sites

If you gamble with operators regulated in your province or territory, use official deposit limits, cool-offs, and self-exclusion in the account area—not third-party “tips”. Rules vary by jurisdiction; always read the regulator’s consumer pages.

4. Ring-fence money for essentials

Moving income needed for rent, bills, and food to an account without instant card access can protect basics.

5. Delay the urge for 15 minutes

A common CBT technique: set a timer; the urge often eases.

6. Replace the “gambling window”

Plan another short activity (walk, call, physical task) for the time of day you usually gamble.

7. Watch fatigue and alcohol

Both reduce self-control in the moment.

8. Do not go online alone after a loss

Chasing losses is a strong predictor of harm—step away from the screen.

9. Speak to a regulated clinician or your primary care provider

They can discuss anxiety, low mood, debt stress, and referrals that exist where you live. Eligibility and wait times vary across Canada.

10. Consider peer support

Gamblers Anonymous and similar groups can complement—not replace—professional care when that is needed. International online information: Gambling Therapy. Ontario information and referral: ConnexOntario.

Corrections: hello@clearpathrecoveryguide.ca

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