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Gambling is the wagering of something of value on an event with a random outcome and where strategy is discounted. It can be done in many different ways, from betting on football matches or scratchcards to online gambling, fantasy sports leagues, and DIY investing. While gambling is often associated with casinos and slot machines, it can also take place at parties, in the workplace, or even during an ordinary meal.

While occasional gambling can be fun, if someone begins to gamble as a way to make money, distract themselves from everyday problems or escape unpleasant emotions, then it might be time to seek help. People can get support for their problem-gambling behaviour through a variety of treatment options, including self-help strategies and nonjudgmental support groups such as Gamblers Anonymous. There are also a range of evidence-based treatments for problem gambling, such as cognitive behavioral therapy and dialectical behavior therapy.

Identifying a problem can be difficult. If you think someone you know has a gambling problem, you can ask them about their gambling patterns and use the self-assessment tool below to check for signs of a gambling disorder. It’s also important to consider underlying mood disorders that might be contributing to the problem, such as depression or anxiety. These disorders can be made worse by compulsive gambling and can also trigger it.

When you gamble, only use money that you can afford to lose. Keep track of the time you spend gambling, and leave when you reach your set time limit, whether you’re winning or losing. It’s also a good idea to avoid credit cards and other forms of borrowing. Don’t try to win back losses; the more you chase your losses, the more you’ll likely lose. And be sure to balance gambling with other activities, such as spending time with friends or family or taking up a new hobby.

Find healthier ways to relieve unpleasant feelings or unwind, such as exercising, socializing with friends who don’t gamble, practicing relaxation techniques, or spending time with family members. You should also try to avoid any situations or thoughts that trigger gambling urges, such as driving past a casino or watching sports games. You can also plan ahead by leaving credit cards and nonessential cash at home, closing online betting accounts and keeping a limited amount of cash on you when you leave the house.

If you do gamble, make sure to only bet with money that is part of your entertainment budget and not necessary income, and never borrow to fund it. It’s also important to only play for a short period of time and not use your phone or tablet while you’re gambling. Finally, don’t drink too many free cocktails, because they can cloud your judgment. If you’re having trouble controlling your gambling, talk to a friend or family member, seek professional treatment, or call the GamCare helpline. These services can offer support in a nonjudgmental, confidential setting and provide practical guidance for managing your problem-gambling behaviour.