Pauline Awuor Sangoro

HOW TO CONTROL YOUR GAMBLING Introduction Gambling triggers the human brain to want more. All the adrenaline rush is brought about by the odds of risk against the reward. One may not always win but just like commonly abused substances, gambling becomes a fast addiction. Research shows that just like any other addiction nothing positive comes out of it other than financial debt and depression. It is therefore crucial that you desist from engaging in any gambling practices to avoid getting addicted. If you find yourself being unable to desist completely then controlling your gambling activities is a good point to start. The following are methods on how to control ones gambling problems: 1. Identifying the problem The first step towards finding a solution to any problem is identifying the problem and its possible causes. It therefore means that in a bid to control your gambling, you must first acknowledge that you have a gambling problem. You cannot make progress if you continue to create excuses to justify your gambling habits. To identify your gambling problem, you must pay attention to signs such as restlessness when you don’t gamble, feeling the desire to gamble with more money even after losing on an initial bet, or even opting for gambling when you need money urgently. When you notice that you are out of control when it comes to gambling then it is time to have a meeting with yourself and go back to the drawing board. Acknowledging your failed attempts to quit gambling is also another sign for you to regain control when it comes to gambling. 2. Voluntary self -exclusion Exclude yourself from anything that triggers you to return to your addictions. Therefore, it is advisable to avoid walking into places and being around people who encourage you to remain unhinged when gambling. You can control your gambling by declining invitations to gambling games. You can also remain in control of your gambling by avoiding areas that are gambling-prone. For instance, avoid walking on streets that host casinos. You will find that you are more in control of your gambling when you purposefully exclude yourself from gambling locations. Additionally, if you find this too hard, then you can identify various gambling locations that you frequently visit and sign a treaty with them stating that you are not to set foot in those locations for the purpose of gambling. The casinos are therefore given legal authority to remove you from the locations. In this way, you manage to remain in control of your gambling activities by not being present to participate. 3. Seeking professional help It is hard to kick addictions to the curb by yourself and it is an added advantage if you seek professional help when you realize you can’t do it alone. Many organizations today offer counselling services to addicts of any kind and gambling addiction happens to fall in that category. It is important to seek counselling and other forms of therapy from professionals as soon as you realize that you need help to control your gambling. If you find it difficult to talk to a complete stranger, then approaching a spouse a friend or anyone who is close to you helps as long as you see someone who is prepared to listen and not judge. 4. Avoiding high risk situations Gambling is an addiction that is fueled by money. As a person who can’t control their gambling, carrying large sums of money or credit cards makes you prone to using the money to bet. It is therefore recommended that for you to control your gambling, you should refrain from carrying more money than you need. Only carry sums of money which you know you will spend in the course of the day. Just like impulse buying is driven by surplus amounts of money, gambling also relies on money you don’t plan to use. Therefore, draw a budget and only carry around money that is catered for within the budget. Also avoid credit and debit cards when you cannot control your gambling. In this way, you will not have anything left to spend on gambling. For this reason, you will manage to remain in control of your gambling habits. 5. Finding an alternative Like all addictions gambling is usually accompanied by cravings. The strong urge to gamble can be controlled by finding alternatives to the cravings. By finding positive and healthy alternatives, you will be able to avert the attention that you give to the cravings. You can opt for activities such as physical exercise, engaging in a new hobby, spending time with friends and family who don’t gamble, travelling and even meditating. These activities take up your attention hence you have none remaining to crave for gambling. Research has also shown that such activities can boost your mental health and help control your gambling or distract you completely till you quit. 6. Joining a support group Being around people who have a common past or problem can be effectively helpful. Support groups talk about their struggles, how they cope and what are the challenges facing them. These groups might be the best at offering support since there is no judgment passed on because of the common problem. You will be able to control your gambling from a support group because you will have a sponsor or accountability partner to help you remain grounded. 7. Thinking about the consequences Once addiction kicks in it brings with it chaos physically, socially and emotionally. Serious long term effects like depression, shame and guilt eventually set in and if not thought through cases of suicide are eventually reported. Other consequences include emotional pain caused to loved ones, lies told to conceal the problem, financial debts, alcohol abuse, stress, depression, thinking about past gambling and the consequence help in avoiding future instances of gambling. Though dwelling in the past may not help that much it is still important to revisit it. You will remain in control by considering the consequences you have suffered and will continue to suffer if you fail to quit. 8. Keeping a diary Keeping a financial and moral diary helps in noting down how much money is spent on gambling and at what time and what caused it. This diary helps you keep track of the problem and how to solve them. By identifying how much you use, you can estimate and cut down the amount you wish to spend. Expressing how you feel in your diary helps reduce the urge hence helping you to control your gambling activities. The diary will also act as a motivation when noting down all the setbacks and releasing the anger and disappointment. 9. Set goals The hardest part is not writing goals down, its actually finding the discipline to stop gambling. Noting down what you would like the outcome of your journey in controlling gambling will help keep you motivated. There are lapses and setbacks along the way but keeping this goals will help examine where you are on the journey. Like any other journey controlling gambling time cannot happen overnight. In order to actually see a difference, you must exercise patience. While working towards the goal of controlling your gambling, you should learn to be kind and take care of yourself. A lapse doesn’t mean you have to go back to gambling, treat it as a little setback that you will overcome. Ultimately the decision to control gambling is a huge step in your life and requires all the support you can get.