Tips to Stop Gambling: Practical Steps and Support in Australia

Reduce your access to gambling

Gambling self-exclusion is a way to ask a provider or scheme to prevent you from accessing specified gambling services or venues for a period. It can create space between an urge and the opportunity to act on it.

Think about where you gamble before choosing an exclusion. If you place bets on your phone and also visit a pub to use pokies, you may need to consider BetStop for wagering and a separate venue exclusion. Neither arrangement should be assumed to cover the other.

Use BetStop for online and phone wagering

BetStop is a free national self-exclusion register covering all Australian-licensed online and phone wagering providers. One registration covers those providers: you cannot use it to exclude yourself from only selected wagering companies. You can choose a period from three months to a lifetime.

To register, you ordinarily need a mobile phone, access to email and an Australian driver licence, Australian passport or Medicare card. If you don’t have those identity documents, call BetStop on 1800 238 786 to discuss alternative verification. Before you start, consider which exclusion period you want and have your contact and identity details ready.

Covered providers must not accept new bets, open new accounts or send direct marketing to a registered person. If you have pending bets, a provider may wait for them to be resolved before closing your account, but must prevent new bets in the meantime. Remaining money should then be refunded and the account closed.

BetStop is not a block on every type of online gambling, physical venue or offshore site. For example, check separately what you can do about pokies, lottery products or an unlicensed operator. If you believe a provider has breached its obligations, you can complain to the Australian Communications and Media Authority, or ACMA. Breaches have occurred, so it is sensible to use additional safeguards too.

Check venue exclusions and remove reminders

Pokies venues, casinos and physical wagering outlets need separate consideration from BetStop. Rules and registration processes vary by state or territory and venue type. NSW, for example, has some multi-venue options, while Victoria has separate arrangements for different types of venues.

Call the national gambling helpline or use Gambling Help Online to find local advice. Tell the service which venues you want to avoid and ask how to register, how long the exclusion lasts and what to do if you have difficulty using it.

You can also make gambling less visible and less convenient on your devices. These steps add friction, but they are not a substitute for an applicable exclusion or other support:

• Delete gambling apps and turn off gambling-related notifications.
• Unsubscribe from direct marketing and mute or hide gambling prompts on social media.
• Consider device restrictions or gambling-blocking software, checking which browsers and devices are covered.
• Review your safeguards if you use another phone, computer or payment method.

Protect money needed for essentials

Start by identifying the money needed for rent or mortgage payments, food, utilities, transport and other essentials. Set it aside where practical, and check when important bills are due. If payday is a difficult time, planning those payments in advance can reduce the amount available for an impulsive bet.

Ask your bank what controls it offers. Depending on the institution, options may include a gambling transaction block, card or withdrawal limits, or alerts. Ask which accounts, cards and payment methods are covered, how to activate the controls and whether they can be changed immediately.

A bank block can miss transactions. Bankwest, for example, says its block relies on merchant coding and may not catch every gambling payment; it also does not block debit-card ATM withdrawals. That is an illustration of one bank’s limitations, not a description of every bank’s product.

If you are worried about debt or bills, contact your lender’s hardship team or bill provider early. Lenders must consider a hardship request, but the available arrangement depends on your circumstances. You do not have to agree to a repayment plan you cannot afford.

The National Debt Helpline on 1800 007 007 offers free, confidential, independent financial counselling. Its listed phone hours are weekdays, 9.30 am to 4.30 pm; check its website for current availability, time zones and public-holiday arrangements. If you face legal action, seek legal advice promptly as well: financial counselling is not a substitute for it.

A trusted person might help you review bills or set up safeguards if that feels safe and useful. Agree on what help you want and retain access to essential money and financial information. Handing over passwords or control is not a requirement.

Make a plan for urges and triggers

An urge can be easier to respond to when you have decided what to do before it arrives. Notice situations that make gambling more tempting for you. These might include payday, stress, boredom, loneliness, a sporting event, advertising or being near a particular venue.

Write down one trigger, somewhere you can go or something else you can do, a person you can contact and a safeguard you can check. Keep the plan somewhere easy to find, such as a note on your phone.

For example, your plan might say: when an urge appears after payday, leave the app or venue, wait a few minutes, message someone you trust and check your money safeguards. If you need more support, call 1800 858 858. Change the steps to suit your circumstances.

Other options include slow breathing, taking a walk, doing a non-gambling activity or leaving a high-risk situation. Delay gives you a chance to choose your next action; it does not promise that an urge will disappear within a set time. Learning how to stop gambling can involve adjusting this plan alongside your access barriers and support.

Find gambling support in Australia

You can contact a service even if you are unsure whether your gambling is a problem or what kind of help you want. You can ask about privacy and any exceptions to confidentiality before sharing details.

Consider the option that feels easiest to use. You might ask a service to explain local exclusions, talk through an urge or help you find ongoing support.

• National Gambling Helpline, 1800 858 858: free, confidential support across Australia, available 24 hours a day, seven days a week. It also supports people affected by someone else’s gambling.
• Gambling Help Online: free, confidential online counselling, self-help information and local-service information for people who gamble and affected family and friends.
• GP or gambling counsellor: a place to discuss your situation and suitable strategies. Ask about cost, availability and confidentiality before booking.
• Peer support: an optional way to connect with people who have experienced similar difficulties. Gambling Help Online provides or points to peer support and forums.
• Lifeline, 13 11 14: 24/7 crisis support. If someone is in immediate danger, call 000.

What to do if you gamble again

A lapse does not erase the steps you have already taken. Try to treat it as information about what needs to change, rather than a reason to give up.

First, stop and step away from the app or venue. Avoid another bet to try to recover the loss. Contact someone you trust or call the gambling helpline, especially if you feel distressed or are worried about what you might do next.

When you are ready, check whether essential bills can still be paid and whether your safeguards are working as intended. Then look at what made gambling accessible: was an app still installed, was a venue not covered by an exclusion, or was a particular payment method available? Choose one change to make your plan stronger. You can ask a counsellor or financial counsellor to help with that review.

How friends and family can help

If someone you care about wants to stop gambling, try listening without blame and asking what help they would find useful. They might want company while contacting a service, help checking bills or someone to message when an urge appears.

You can set boundaries around shared money and seek support for yourself through the national gambling helpline or Gambling Help Online. Any financial arrangement should be voluntary and safe. If you are concerned about safety, do not assume that sharing accounts or taking control of another person’s money is appropriate.

Rules about excluding another person vary. NSW, for example, has third-party options for some venues but not all. BetStop registration is chosen by the individual. A local support service can explain which options apply to your situation.

FAQ

How can I stop gambling online?

Consider BetStop for Australian-licensed online and phone wagering, and check separate exclusion or account-closure options for other services. Remove apps and marketing prompts, and ask about device and bank controls. A counsellor or trusted person can help you make a plan. No single measure blocks every site or form of gambling.

Can I stop gambling without professional help?

Some people use self-help strategies and support from people they trust; others choose counselling or speak with a GP. Professional support may be particularly useful if urges, debt, distress or repeated attempts feel difficult to manage. Neither self-help nor counselling is the right standalone answer for everyone.

How do I stop trying to win back losses?

Treat the urge to recover losses as a cue to pause, not as a financial plan. Step away from the app or venue, make gambling funds harder to access and contact someone you trust. If bills are at risk, ask about hardship options or speak with an independent financial counsellor before agreeing to repayments.

Does BetStop cover pokies and physical TAB venues?

BetStop covers Australian-licensed online and phone wagering, not physical venues. If pokies or a physical TAB venue are a concern, ask the national gambling helpline or a local service about a separate exclusion. The process and duration depend on the state or territory and the type of venue.

Can a bank gambling block miss a transaction?

Yes. Coverage depends on the bank, payment method and how a transaction is classified. Bankwest, for example, says its block relies on merchant coding and may miss some transactions; its debit-card ATM withdrawals are not blocked. Ask your own bank what its controls cover and use them alongside other safeguards.

Where can I get gambling help in Australia?

Call 1800 858 858 for free, confidential gambling support at any time, or use Gambling Help Online. For financial stress, contact the National Debt Helpline on 1800 007 007. If you need crisis support, call Lifeline on 13 11 14. If someone is in immediate danger, call 000.