Relapse prevention

Giving up on gambling can make a big difference to your life. However, it can be quite challenging. There may be times when it feels impossible.

You will need to practice your coping skills. Your family and friends, can continue to support, encourage you and help you to recognise how far you have come in your journey.

If setbacks occur and you revert to gambling, don’t be hard on yourself. You can always get back on track and use the experience to learn how to stop next time.

Forward planning

To anticipate and avoid lapses, you can:

  • Remind yourself of what your ‘high-risk’ situations to gamble are.
  • Be aware of the decisions that might lead you to gamble.
  • Be familiar with the steps you can take to avoid or manage those situations.

You can write this down as a plan on a small card to keep in your wallet, or in your phone notes, on a post it on a mirror.

Dealing with lapses

Lapses are normal and can happen at any time when you are trying to stop gambling.

If a lapse does occur, remember to see this as an opportunity for learning. What were the risk situations, what could you have done, what will you do going forward?  You need to refresh your plan and practice and apply the skills you have learned. It may also help to re-read some of the self-help sections on our website.

Managing relapses

If you are regularly experiencing lapses and their negative consequences, it is worth going back and reminding yourself of your reasons for change.

Is your motivation is flagging? Have you got stuck somewhere?

You may want to reach out for support from a supportive loved one or your GP. Consider seeking help from our specialist West Midlands Gambling Harms Clinic, who will help you focus and get back on track.

Building a new life

In rebuilding your life free from gambling and gambling harms, you will be increasing your activities and resources across different areas such as:

  • Personal: including skills, good health, aspirations, hopes and coping abilities.
  • Physical: tangible assets such as a place to live and regular income.
  • Social: ties and connections to other people such as family, friends, work colleagues and neighbours.
  • Community/cultural: inclusion within communities that share similar values and beliefs.
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