Do you want to understand what triggers your gambling?
Gambling doesn’t just happen out of the blue. There are many situations that can trigger you to gamble. Recognising the situations that make you more likely to gamble is an important step in your journey to change your gambling.
By identifying your triggers, you can develop effective strategies to address the underlying factors contributing to your gambling and develop strategies to avoid these situations or manage them more effectively. This can help you make healthier choices and avoid gambling in the future.
Do you want to understand what triggers your friend or family member to gamble?
Gambling doesn’t just happen out of the blue. There are many situations that can trigger your friend or family member to gamble. Recognising the situations that make them more likely to gamble is an important step in their journey to change their gambling.
Encouraging your family member or friend to identify their triggers can help them develop effective strategies to address the underlying factors contributing to their gambling and develop strategies to avoid these situations or manage them more effectively.
Understanding your family member or friend’s triggers can help you support them better. For instance, if they gamble when they’re stressed or anxious, you can suggest alternatives like exercise or meditation. Knowing their triggers can also help you be more empathetic and understanding towards them. You can offer support and encouragement as they try to make healthier choices and avoid gambling in the future.
Do you want to understand what triggers people to gamble?
Gambling doesn’t just happen out of the blue. There are many situations that can trigger people to gamble. Recognising the situations that make them more likely to gamble is an important step in their journey to change their gambling.
Encouraging the person you’re supporting to identify their triggers can help them develop effective strategies to address the underlying factors contributing to their gambling and develop strategies to avoid these situations or manage them more effectively.
By understanding their triggers for gambling, you can offer better support and suggest appropriate strategies to help them recover. For instance, if they gamble when they are stressed or anxious, you can suggest healthy alternatives like exercise or meditation. By offering support and encouragement, you can help them make healthier choices and avoid gambling in the future.
What triggers people to gamble?
Some people experience stronger urges to gamble on certain days compared to others. They might feel a strong urge to gamble during specific situations, such as when they have free time on weekends, during their lunch break on payday, or while they are driving home from work. For others, the urge to gamble might be triggered when they withdraw money from the ATM, watch football games, or have a few drinks with friends. These triggers can vary from person to person, but understanding them can help people avoid or manage them more effectively to prevent harmful gambling.
A trigger is a situation that a person’s brain has associated with gambling over time. Every time they are in a similar situation, they experience an urge to gamble. The more times the person gambles in response to this urge, the stronger, faster, and more automatic the pathway in their brain becomes. Being in these situations makes it more likely that the person will gamble even if they weren’t planning to.
Gambling triggers are usually situations, emotions, or thoughts. Take a look at the triggers in the Inventory of Gambling Situations.
- Having difficulties with other people
- Worrying about debts
- Having unpleasant feelings
- Having urges to gamble
- Being peer pressured to gamble
- Being in situations involving winning
- Feeling a need for excitement
- Using alcohol or drugs
“It was leading up to Christmas and I knew I only had about $200 to spend on presents for my kids. All I could think of was their faces on Christmas when they realised I couldn’t get them the presents they had asked for. I got it into my head that, if I could only double my money on the pokies, I could get them all the things they wanted, and have some left over. Of course, I ended up losing all of it.” – Rachel, Gambling Helpline caller
What can you do?
Which of these are your most frequent gambling triggers? Identifying the situations that trigger your gambling can help you change your gambling.
The easiest way to change your gambling is to stay away from your triggers. This isn’t always possible so having a plan in place is a good idea.
You can develop strategies to manage conflict or remove yourself from situations involving conflict. Check out our self-help activities – like Finding Ways to Relax and Keeping Busy. If you are experiencing conflict with people in your life, you might like to reach out to a relationship counsellor, your GP or a mental health care professional to learn new communication or anger management skills.
You can create a budget and look at other ways of managing your money or dealing with your debts. Check out our information on Managing Money and Overcoming Financial Challenges, as well as our self-help activity on Creating a Budget. Financial counselling might also help – take a look at How Financial Counselling Can Help With Gambling.
You could try to find ways to manage your negative feelings without gambling, like learning how to relax and unwind or looking for other activities you enjoy. Check out how negative emotions and gambling are often linked together . You can also check out our self-help activities, like Finding Ways to Relax and Keeping Busy. You may also benefit from reaching out to your GP or a mental health care professional.
You may need to find new ways to reduce or respond to gambling triggers and develop strategies to cope with urges. Check out our information about urges in Understanding Urges and our self-help activities in The 5Ds and Urge Surfing.
Try learning to say no when you feel peer pressure to gamble. This can be awkward at first, but the more you practice it, the easier it will be. There are lots of different ways to say no, like saying it directly (e.g. “I’ve decided not to gamble anymore”), giving a reason (e.g. “I’ve decided not to gamble anymore because I was fed up with losing”), acknowledging the request (e.g. “I know you’re looking forward to gambling tonight but I’ve decided not to gamble anymore”), or enquiring about an alternative activity (e.g. “I’ve decided not to gamble anymore. Is there anything else you’d like to do instead?”). You could also ask your friends and family to support your efforts to change. You might also like to suggest other activities to do with friends or expand your friendship group to include people who don’t gamble.
You may need to learn about the true odds of winning - check out our information on Learn About Gambling for the odds of gambling and Changing Thoughts and Beliefs to help you change some of your thoughts about gambling. You could find new ways to manage your money - see Managing Money for ways to take control of finances and protecting assets, and Resolving Financial Challenges for ways to deal with debt. You could also set up a budget in Creating a Budget and use our gambling calculator to figure out how much gambling has cost you overall.
You may need to find new, exciting activities and consider whether gambling is really fun for you anymore. Check out Keeping Busy for some ideas.
Mixing alcohol or drugs with gambling can be a risky combination because gambling can get out of control when you’re under the influence – see our information about Gambling and Substance Use. Making a plan with a counsellor could be a great way to help change your habits.
What can you do?
Which of these are the most frequent gambling triggers for your friend or family member? Identifying the situations that trigger their gambling can help you work with them to change their gambling.
The easiest way for you to help to change their gambling is to encourage them to stay away from their triggers. This isn’t always possible so it’s a good idea to help them put a plan in place.
You can help your friend or family member develop strategies to manage conflict or remove themselves from situations involving conflict. You could refer them to our self-help activities – like Finding Ways to Relax and Keeping Busy. If they often have a conflict with certain people in their life, you might like to encourage them to reach out to a relationship counsellor, their GP or a mental health care professional to learn new communication or anger management skills.
You can also work with them to create a budget and look at other ways of managing their money and dealing with their debts. Get them to check out our information on Managing Money and Overcoming Financial Challenges, as well as our self-help activity on Creating a Budget. They may also benefit from financial counselling – take a look at How Financial Counselling Can Help With Gambling.
You could try working with them to find ways to manage their negative feelings without gambling, like learning how to relax and unwind or looking for other activities they enjoy. Ask them to check out how negative emotions and gambling are often linked together . You could also get them to check out our self-help activities, like Finding Ways to Relax and Keeping Busy. They may also benefit from reaching out to their GP or a mental health care professional.
You can support them to find new ways to reduce or respond to gambling triggers and develop strategies to cope with urges. Get them to check out our information about urges in in Understanding Urges and our self-help activities in The 5Ds and Urge Surfing.
Try supporting them in learning to say no when they feel peer pressure to gamble. Acknowledge that this can be awkward at first, but the more they practice it, the easier it will be. There are lots of different ways to say no, like saying it directly (e.g. “I’ve decided not to gamble anymore”), giving a reason (e.g. “I’ve decided not to gamble anymore because I was fed up with losing”), acknowledging the request (e.g. “I know you’re looking forward to gambling tonight but I’ve decided not to gamble anymore”), or enquiring about an alternative activity (e.g. “I’ve decided not to gamble anymore. Is there anything else you’d like to do instead?”). You could also support them in asking their friends and family to support their efforts to change or help them find other activities to do with friends or expand their friendship group to include people who don’t gamble.
Your family member or friend may need to learn about the true odds of winning – they can check out our information Learn About Gambling for the odds of gambling and Changing Thoughts and Beliefs to help you change some of their thoughts about gambling. You could help them find new ways to manage their money – get them to take a look at Managing Money for ways to take control of finances and protecting assets, and Resolving Financial Challenges for ways to deal with debt. You could also work with them to set up a budget in Creating a Budget and use our gambling calculator to figure out how much gambling has cost them overall.
They may need your help to find new, exciting activities and consider whether gambling is really fun for them anymore. Check out Keeping Busy for some ideas.
Mixing alcohol or drugs with gambling can be a risky combination because gambling can get out of control when they’re under the influence – see our information about Gambling and Substance Use. Making a plan with a counsellor could be a great way to help change their habits.
What can you do?
Which of these are the most frequent gambling triggers for the person you’re supporting? Identifying the situations that trigger their gambling can help you work with them to change their gambling.
The easiest way for you to help to change their gambling is to encourage them to stay away from their triggers. This isn’t always possible so it’s a good idea to help them put a plan in place.
You can help the person you’re supporting to develop strategies to manage conflict or remove themselves from situations involving conflict. You could refer them to our self-help activities – like Finding Ways to Relax and Keeping Busy. If they often have a conflict with certain people in their life, you might like to encourage them to reach out to a relationship counsellor, their GP or a mental health care professional to learn new communication or anger management skills.
You can also work with them to create a budget and look at other ways of managing their money and dealing with their debts. Get them to check out our information on Managing Money and Overcoming Financial Challenges, as well as our self-help activity on Creating a Budget. You could also refer them to financial counselling – take a look at How Financial Counselling Can Help With Gambling.
You could help them develop strategies to manage their negative emotions and you may need to consider referring them to a mental health care professional or their GP. Check out how negative emotions and gambling are often linked together. You could also get them to check out our self-help activities, like Finding Ways to Relax and Keeping Busy.
You can support them to find new ways to reduce or respond to gambling triggers and develop strategies to cope with urges. Get them to check out our information about urges in Understanding Urges and our self-help activities in The 5Ds and Urge Surfing.
Try supporting them in learning to say no when they feel peer pressure to gamble. Acknowledge that this can be awkward at first, but the more they practice it, the easier it will be. There are lots of different ways to say no, like saying it directly (e.g. “I’ve decided not to gamble anymore”), giving a reason (e.g. “I’ve decided not to gamble anymore because I was fed up with losing”), acknowledging the request (e.g. “I know you’re looking forward to gambling tonight but I’ve decided not to gamble anymore”), or enquiring about an alternative activity (e.g. “I’ve decided not to gamble anymore. Is there anything else you’d like to do instead?”). You could also support them in asking their friends and family to support their efforts to change or help them find other activities to do with friends or expand their friendship group to include people who don’t gamble.
The person you’re working with may need to learn about the true odds of winning – they can check out our information on Learn About Gambling for the odds of gambling and Changing Thoughts and Beliefs to help them change some of their thoughts about gambling. You could help them find new ways to manage their money – get them to take a look Managing Money for ways to take control of finances and protecting assets, and Resolving Financial Challenges for ways to deal with debt. You could also work with them to set up a budget in Creating a Budget and use our gambling calculator to figure out how much gambling has cost them overall.
They may need your help to find new, exciting activities and consider whether gambling is really fun for them anymore. Check out Keeping Busy for some ideas.
Mixing alcohol or drugs with gambling can be a risky combination because gambling can get out of control when they’re under the influence - see our information about Gambling and Substance Use. Making a plan with a counsellor could be a great way to help change their habits.
“I go and visit my family in Queensland each year, over Christmas. I had never realised but the combination of having free time, and being under the same roof as my parents again, meant that I was gambling almost nonstop. I felt quite low over that time and wanted to have something to take my mind off things. I now realise it’s not the answer and seeking help is important to manage this difficult time.” – Nick, Gamblers Help client
Some triggers may be harder to manage than others. And there are some other things that might make your triggers harder to manage, like stress, alcohol, or emotional distress. But you don’t have to do it alone. Check out our Self-Help Activities to develop some strategies to manage your triggers. Speaking to a counsellor can also help – see some support and counselling options in Seeking Support.
Do you want more help?
To learn more about your gambling triggers, you can start an online chat with us or call the Gambling Helpline on 1800 858 858 – free, confidential, 24 hours a day, 7 days a week. These services are available to support anyone affected by gambling harm, including family members or friends.
Some triggers may be harder for your friend or family member to manage than others. And there are some other things that might make their triggers harder to manage, like stress, alcohol, or emotional distress. But they don’t have to do it alone. Get them to check out our Self-Help Activities to develop some strategies to help them manage their triggers. Speaking to a counsellor can also help - see some support and counselling options in Seeking Support.
Do you want more help?
To learn more about why people gamble, you or your family member or friend can start an online chat with us or call the Gambling Helpline on 1800 858 858 – free, confidential, 24 hours a day, 7 days a week.
These services are available to support anyone affected by gambling harm, including family members or friends like you. It’s not only the person who gambles that can be affected, but the people close to them too. It’s important to take care of yourself when you’re supporting someone else. Check out the family and friends section in our peer support community to connect with people who understand.
Some triggers may be harder for people to manage than others. And there are some other things that might make their triggers harder to manage – like stress, alcohol, or emotional distress. But they don’t have to do it alone. Check out our Self-Help Activities to develop some strategies to help them manage their triggers. Speaking to a counsellor can help - see some support and counselling options in Seeking Support.
Do you want more help?
To learn more about gambling triggers, you or the person you’re working with can start an online chat with us or call the Gambling Helpline on 1800 858 858 – free, confidential, 24 hours a day, 7 days a week.
These services are available to support anyone affected by gambling harm, including family members, friends, and professionals like you. It can be hard for professionals to support people with gambling issues. To learn more about how you can help, go to our section on How Professionals Can Help.