How to Quit Gambling: Practical Steps and Support in Australia

What to do first if you want to stop gambling

If you are wondering how to stop gambling, focus on the next hour rather than trying to solve everything at once. Creating some distance from gambling and contacting another person can give you space to decide what comes next. The following steps are suggestions, not a guarantee that an urge will disappear.

If you are in immediate danger or facing a life-threatening emergency, call 000. If you are in emotional crisis or finding it difficult to stay safe, call Lifeline on 13 11 14. It is available 24 hours a day for short-term crisis support.

For domestic, family or sexual violence, call 1800RESPECT on 1800 737 732, available 24/7. If making contact could increase your risk, use a safe device or ask the service about a safe way to communicate.

• Leave the gambling area or close the app or website. If practical, remove saved payment details.
• Contact someone you trust. You could say, “I’m struggling with gambling. Can you help me plan the rest of today?”
• Call 1800 858 858 for free, confidential gambling support. You can ask a counsellor to help you plan the next few hours.
• Identify money needed for food, housing, utilities and other immediate bills. Avoid gambling to try to recover losses.
• Consider longer-term barriers, such as self-exclusion and bank controls. Their coverage differs, so check which ones apply to you.

Find gambling support in Australia

The national gambling helpline, 1800 858 858, is free, confidential and available across Australia, 24 hours a day, seven days a week. Family and friends affected by someone else’s gambling can call too. Gambling Help Online also offers free, confidential online chat with qualified gambling counsellors at any time.

A first conversation can be as simple as saying, “I’m worried about my gambling and would like to know what support is available near me.” A counsellor can listen, offer immediate support and discuss referrals. You can ask about phone, online or local appointments, as well as language or cultural needs.

Confidentiality does not necessarily mean information can never be shared. If you are concerned, ask the service how it protects your information and what the limits are. Availability, eligibility and waiting times can differ between services.

A GP can also be a starting point for discussing gambling, mental health and referrals. Ask the practice about costs before booking. Peer support, online or in person, is another option; ask about the format to see whether it feels suitable.

Young people can contact Kids Helpline on 1800 55 1800. It is free and available 24/7 for people aged 5 to 25. If you are under 18 and want gambling-specific counselling, ask the provider about its eligibility requirements.

Use self-exclusion and other barriers

Self-exclusion is an arrangement under which you seek to be excluded from specified gambling services or venues for a period. The rules and coverage depend on the scheme. A person who uses wagering apps and also plays pokies in venues may need more than one arrangement.

No single measure below covers every venue, lottery, online product or illegally supplied service. Combining barriers can make gambling less accessible, but it is still worth having a plan for urges and support.

BetStop: online and phone wagering. BetStop is free and covers all Australian-licensed online and phone wagering providers through one registration. You can choose an exclusion lasting from three months to a lifetime.

During an exclusion, covered providers must prevent you from opening accounts or placing bets and must stop sending you direct marketing. Existing accounts must close and credit be refunded, although closure may wait for pending bets to be resolved. These are provider obligations, not a promise of flawless enforcement.

You register yourself. The standard process asks for a mobile phone, email address and an Australian driver licence, passport or Medicare card. If you need help or want to ask about alternative identity documents, call BetStop on 1800 238 786. An existing state or territory exclusion does not automatically transfer to BetStop.

BetStop does not cover physical venues, every lottery or illegal online casino games and other illegally supplied gambling services. If you use those products, ask about separate arrangements rather than assuming they are included.

Venue and product-specific schemes. Rules differ across Australia, including how long an exclusion lasts and which venues it covers. Call 1800 858 858 if you would like help identifying the right scheme. The government pages listed in the sources explain local options; check current conditions before signing.

Bank and device safeguards. Ask your bank whether it offers gambling blocks, which cards or accounts they cover, how they are turned on or removed, and whether transfers or cash remain accessible. A block may not stop every transaction.

Device tools can restrict access to some gambling sites. Check whether a tool works on your devices, what it covers, how it can be removed and its current cost. If a trusted person helps you manage money, agree on the arrangement openly and make sure you retain access to essentials. Financial control can itself be abusive.

• NSW: Venues must offer exclusion. Hotels and clubs have a six-month minimum; check the specific casino arrangement separately.
• Victoria: Hotels, clubs, Crown and TAB have distinct exclusion routes.
• Queensland: Patron-initiated venue exclusion is for five years, with a 24-hour cooling-off period and conditions on revocation.
• South Australia: Barring can cover different activities, including lotteries. Check the arrangement for the product you use.
• Tasmania: Self-exclusion is organised through a counsellor. A separate third-party application process also exists.
• ACT: The government’s exclusion page describes arrangements for selected venues. Check current periods and conditions before applying.
• Northern Territory: An application can cover up to 35 venues, and an agreement can last up to two years.
• Western Australia: Ask Gambling Help WA about venue options. Lotterywest has a separate online or membership exclusion process.

Manage urges and respond to a gambling relapse

An urge plan is something you can prepare before a difficult moment. Start by noticing your own patterns: stress, boredom, payday or gambling advertising might be relevant, but triggers differ from person to person.

Gambling Help Online describes the 5Ds as options to try: delay, distract, deep breathe, decide and discuss. For example, you might leave the setting, take some slow breaths, call someone and choose another activity while you decide what to do next. These are tools to try, not a guaranteed sequence.

Make the plan specific to your circumstances. For example: “If I feel an urge after payday, I’ll leave the app closed and call my support person.” You could also decide in advance where you will go if passing a venue makes gambling feel tempting.

If you experience a gambling relapse or lapse, it does not erase the progress you have made. Stop the session, move away from access, protect money needed for essentials and contact a trusted person or counsellor. When you feel ready, look at what happened and whether a barrier or part of your plan needs to change.

Counselling can help you explore both urges and the circumstances around them. Cognitive behavioural therapy, or CBT, is an approach that helps people recognise and change patterns of thinking and behaviour linked to gambling. A Cochrane review found evidence of benefit immediately after CBT, but the durability of those benefits was uncertain and the evidence had limitations. Ask a counsellor which approach may fit your needs.

Get help with gambling-related debt

Debt can feel overwhelming, but you do not need to have a complete solution before asking for help. The National Debt Helpline, 1800 007 007, can connect you with free, confidential and independent financial counselling. Its listed phone hours are weekdays from 9:30 am to 4:30 pm; check the contact page for current details.

A financial counsellor can help you assess your situation and discuss options. Bringing a list of bills, debts and essential expenses can be useful, even if it is incomplete. Your priorities, joint liabilities and legal options depend on your circumstances, so seek individual advice before making major decisions.

• Identify immediate needs such as housing, food, utilities and necessary transport.
• Speak with a financial counsellor before borrowing more, refinancing or committing to a debt-management product.
• Ask creditors and utility providers about hardship options; a counsellor can help you prepare for those conversations.
• Avoid trying to recover losses through further gambling.

Help a family member or friend

If you want to support someone experiencing gambling harm, choose a calm moment and speak about what you have noticed without blaming them. You might say, “I’m concerned about how gambling is affecting you. Would you like me to sit with you while you call for support?”

Offer practical help with their consent, such as finding a service or making a list of bills. You can also set boundaries around your own money, including deciding not to lend it. You are not responsible for making another person stop gambling.

BetStop registration must be completed by the individual; do not secretly register someone else or take control of their accounts. Some jurisdictions have separate third-party processes, including Tasmania, so ask a local service what applies.

You can call 1800 858 858 for your own support, even if the other person is not ready to seek help. If there are threats, coercion or violence, prioritise safety: contact 1800RESPECT, or call 000 in immediate danger.

FAQ

Can I quit gambling on my own?

Some people start with self-directed steps, such as removing access, planning for urges and protecting essential money. Support is available at any stage, including before a diagnosis. Neither self-help nor professional support guarantees a particular outcome, but a counsellor can help you consider options and respond to setbacks.

How do I stop gambling online?

Consider closing accounts and removing saved payment details. BetStop covers Australian-licensed online and phone wagering; bank and device controls may add further barriers. Check separate arrangements for lotteries and other products. These measures do not guarantee that every gambling site or transaction will be blocked.

Is gambling counselling free and confidential?

The national gambling helpline and Gambling Help Online chat are free, confidential and available 24/7. Other providers, including GPs, may have different costs or eligibility requirements. Ask any service how it handles privacy, what its limits are and whether you will be charged.

Does BetStop exclude me from casinos and lotteries?

No. BetStop covers Australian-licensed online and phone wagering, not physical casinos or every lottery. Venue and lottery self-exclusion arrangements differ. Call 1800 858 858 or contact the relevant venue or provider to ask which separate options apply.

What should I do after a gambling relapse?

Stop the session, move away from gambling access, protect money needed for essentials and contact someone for support. When you are ready, consider what led to the lapse and whether your safeguards or urge plan need adjusting. A lapse is not a reason to abandon the plan.

How can I help someone who wants to quit?

Listen without blame and ask what practical help they want, such as company while they call a counsellor. Set boundaries around your own money and avoid taking over their accounts. You can call 1800 858 858 for support yourself, even if they are not ready to seek help.