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How to Quit Gambling

Published 29 April 2026 · Updated 29 April 2026

Gambling can begin as entertainment, but it can slowly become something that affects money, relationships, sleep, work, confidence, mental wellbeing, and a person’s sense of control.

In Australia, gambling is easy to access. It sits inside phones, sports apps, racing apps, pokies venues, casinos, advertising, group chats, and casual conversations around sport. For some people it stays recreational. For others, it becomes a loop of chasing losses, hiding behaviour, borrowing money, feeling ashamed, and promising to stop once the stress settles or the money comes back.

Quitting gambling is not about being weak or strong. It is about putting real barriers in place, telling the right people, and making the next bet harder to place.

First step

Start with BetStop

BetStop is the Australian Government’s National Self-Exclusion Register. It lets you self-exclude from Australian licensed online and phone wagering providers in one process.

You can choose a self-exclusion period from a minimum of 3 months through to a lifetime. Once you are registered, licensed online and phone wagering providers should not let you open an account, place a bet, or receive direct marketing from them. Existing wagering accounts must also be closed.

BetStop says registration requires a mobile phone number, an email address, and an identity document such as an Australian driver licence, Australian passport, or Medicare card. You can also nominate up to 5 support people, such as family members or trusted friends, to help you stay with the decision.

Why it matters

Gambling harm is bigger than money

It can affect daily life

Gambling harm can show up as debt, secrecy, relationship stress, work issues, low confidence, anxiety, shame, family conflict, and feeling trapped by the urge to chase losses.

It is common in Australia

Australian Gambling Research Centre survey results found that 73% of Australian adults gambled at least once in the previous 12 months, and 38% gambled at least weekly.

Men can be at higher risk

The Ten to Men report estimated that 2.75 million adult Australian males aged 18-62 had gambled in 2020/21, and 27% of men who gambled were classified as at-risk or problem gamblers.

Practical plan

How to quit gambling in a practical way

Register with BetStop. This blocks licensed Australian online and phone wagering providers from taking bets from you during your exclusion period.
Delete betting apps. Remove sports betting, racing, casino, and wagering apps from your phone. Unsubscribe from gambling emails and text messages.
Tell one trusted person. Gambling grows in secrecy. Tell a friend, parent, partner, sibling, mentor, support worker, or counsellor that you are trying to stop.
Put barriers around your money. Consider lowering transfer limits, removing saved cards, using bank gambling blocks, or asking someone trusted to help you manage money while the urge is strongest.
Avoid early triggers. Triggers might include payday, boredom, alcohol, stress, loneliness, watching sport, group chats, or walking past pokies venues.
Replace the habit. Gambling often fills time, emotion, boredom, stress, or the need for excitement. Replace the space with walking, gym, sport, gaming without betting, seeing a mate, learning a skill, or getting out of the house.
Get proper support. You do not need to hit rock bottom to ask for help. Free support is available for people affected by gambling and for family or friends supporting someone else.

Important limit

BetStop does not block everything

BetStop is powerful, but it is not the whole plan. It applies to Australian licensed online and phone wagering providers. It does not automatically stop someone from walking into a venue, using pokies, buying lottery products, gambling at a casino, or trying to access illegal or offshore gambling websites.

This is why it helps to combine BetStop with other barriers: venue self-exclusion, bank gambling blocks, support from family or friends, professional counselling, and staying away from high-risk places while the habit is still fresh.

In Victoria, gambling venues and online betting services must provide self-exclusion programs. The Victorian Gambling and Casino Control Commission has information on self-excluding from venues, clubs, Crown Casino, TAB, and online betting services.

Support

Get help before it gets worse

The National Gambling Helpline is available 24/7 on 1800 858 858. Gambling Help Online also provides free and confidential online chat with gambling counsellors anywhere in Australia, 24/7.

If there is immediate danger, call 000. If gambling is affecting someone’s safety, mental wellbeing, relationships, or finances, do not wait for it to become worse before reaching out.

Call 1800 858 858 Use Gambling Help Online

Final word

Make the next bet harder

Quitting gambling is not about shame. It is about taking back control one practical barrier at a time.

Start simple: register with BetStop, delete the apps, tell one trusted person, put barriers around your money, and get support before the urge has room to build.

You do not need to fix your whole life in one day. You just need to make the next bet harder to place.

Sources and support links