How Do I Stop Betting? 10 Proven Ways to Quit Betting in the UK

If you’re asking yourself “how do I stop betting?” or “how do I stop sports betting?”, you’ve already taken the most important step: recognising you need help. As former problem gamblers who’ve walked this difficult path ourselves, we understand the grip that betting can have on your life. Whether it’s football accumulators, in-play betting, or online casino games, the struggle to stop is real—but recovery is absolutely possible.

In the UK, approximately 0.5% of adults experience problem gambling, with sports betting being one of the most common forms. The good news is that multiple support systems exist specifically designed to help British gamblers break free. This article explores ten different approaches to stopping betting, drawing from our collective experiences and what actually worked for us.

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1. Self-Exclusion Schemes (GAMSTOP)

GAMSTOP is the UK’s national self-exclusion scheme, allowing you to block yourself from all online gambling sites licensed by the UK Gambling Commission in one go.

The Process: Visit GAMSTOP.co.uk and complete a simple online form. You’ll need to provide personal details including your name, address, date of birth, and email address. Choose an exclusion period of 6 months, 1 year, or 5 years. Once registered, you’ll be blocked from all participating gambling websites and apps. The scheme is free and covers over 400 operators.

Pros:

• Comprehensive coverage across all UK-licensed online betting sites
• Simple, quick registration process
• Free to use
• Creates an immediate barrier to impulsive betting
• Covers sports betting, casinos, bingo, and poker sites
• Can be done privately from home

Cons:

• Only covers online gambling, not betting shops or casinos
• Doesn’t block unlicensed overseas sites
• Cannot be reversed once activated—you must wait out your chosen period
• Determined individuals can still find ways around it through unlicensed sites
• Doesn’t address the underlying psychological issues
• May not prevent betting through friends’ accounts

Our Experience: GAMSTOP was a game-changer for several of us. The knowledge that you physically cannot access your usual betting sites removes the constant temptation during vulnerable moments. However, it’s most effective when combined with other strategies, as it doesn’t stop you from walking into a bookmaker’s shop or address why you’re gambling in the first place.

2. Gamblers Anonymous Meetings

Gamblers Anonymous (GA) is a fellowship of men and women who share their experiences and support each other in recovering from gambling problems. It’s based on the same 12-step programme used by Alcoholics Anonymous.

The Process: Find your nearest meeting through the Gamblers Anonymous website (gamblersanonymous.org.uk). Meetings are held regularly across the UK, typically weekly. You simply turn up—there’s no need to book or register in advance. Meetings usually last 60-90 minutes, where members share their stories and support each other. Everything shared is confidential.

Pros:

• Completely free
• Available throughout the UK with meetings in most major towns and cities
• Provides peer support from people who truly understand
• Non-judgmental environment
• Proven track record over many decades
• Available online as well as in-person
• Offers structure through the 12-step programme
• Builds a support network

Cons:

• Requires commitment to attend regularly
• The spiritual element doesn’t suit everyone
• Can be intimidating to attend your first meeting
• Relies on peer support rather than professional therapy
• Some find the group setting uncomfortable
• May need to travel to find convenient meeting times
• Recovery depends heavily on your own motivation

Our Experience: GA saved lives in our group. There’s something powerful about sitting in a room with people who’ve been exactly where you are. One of us initially dismissed the spiritual aspects but found the community support invaluable. The 12-step programme provides structure when everything feels chaotic. However, it does require you to be open and honest, which can be difficult initially.

3. National Gambling Helpline and Support Services

The National Gambling Helpline (0808 8020 133) is a free, confidential service offering information, advice, and emotional support to anyone affected by problem gambling in Britain.

The Process: Call the helpline anytime, 24 hours a day, 7 days a week. Trained advisors will listen without judgment and can provide immediate support. They can refer you to local services, suggest treatment options, help you access financial advice, and provide information about self-exclusion. You can also access support through online chat or email via GamCare’s website.

Pros:

• Available 24/7, including Christmas and bank holidays
• Completely free and confidential
• Immediate access to support during crisis moments
• No waiting lists
• Can be used anonymously
• Advisors are trained in gambling addiction
• Can provide referrals to specialist services
• Accessible from anywhere in the UK

Cons:

• Phone calls can feel impersonal for some
• Not a replacement for ongoing therapy
• Can’t provide long-term structured treatment
• May face wait times during busy periods
• Some people struggle to open up over the phone
• Doesn’t create accountability like regular counselling
• Limited to advice and referrals rather than treatment

Our Experience: Several of us called the helpline during our darkest moments—sometimes at 3am when the urge to bet was overwhelming. Having someone to talk to who doesn’t judge you is incredibly powerful. The advisors helped us understand our options and connected us to local services we didn’t know existed. It’s an excellent first step, though you’ll likely need additional support for long-term recovery.

4. Cognitive Behavioural Therapy (CBT) for Gambling

CBT is a talking therapy that helps you identify and change negative thought patterns and behaviours related to gambling. It’s one of the most effective evidence-based treatments for gambling addiction.

The Process: You can access CBT through your GP, who can refer you to NHS talking therapies (IAPT services). Private therapists specialising in gambling addiction are also available. Treatment typically involves 6-20 sessions, either weekly or fortnightly. Your therapist will help you understand triggers, challenge distorted thinking about gambling, develop coping strategies, and build healthier habits.

Pros:

• Evidence-based approach with strong success rates
• Addresses underlying psychological patterns
• Available on the NHS (free)
• Teaches practical skills you can use long-term
• Can be done one-on-one or in groups
• Helps identify and manage triggers
• Provides tools to prevent relapse
• Can be combined with other treatments

Cons:

• NHS waiting lists can be 3-6 months or longer
• Private therapy can be expensive (£50-150 per session)
• Requires commitment to regular sessions
• Not everyone responds well to CBT
• May take time to see results
• Needs you to be honest and engage actively
• Finding a therapist specialising in gambling can be challenging

Our Experience: CBT was transformative for understanding why we gambled. One of us realised betting was a way to escape anxiety; another discovered it was about seeking validation. The therapist helped us recognise distorted thinking like “I’m due a win” or “I can win back my losses.” It requires work and honesty, but the skills we learned have been invaluable for long-term recovery. The NHS wait was frustrating, but worth it.

5. Blocking Software and Apps

Software applications like Gamban and Betfilter can block access to gambling sites and apps on all your devices, creating a technological barrier to betting.

The Process: Subscribe to a blocking service (Gamban costs around £3-4 per month, though free versions exist). Download and install the software on your phone, tablet, and computer. The software automatically blocks access to thousands of gambling websites and apps. Most services can’t be easily uninstalled during your chosen blocking period, preventing impulsive decisions.

Pros:

• Works across all devices (phones, tablets, computers)
• Blocks tens of thousands of gambling sites automatically
• Relatively inexpensive
• Difficult to bypass or remove impulsively
• Works alongside GAMSTOP for extra protection
• Blocks gambling apps as well as websites
• Some versions are free
• Provides 24/7 protection

Cons:

• Requires a subscription fee for premium versions
• Tech-savvy individuals might find workarounds
• Doesn’t block physical betting shops
• Only addresses online gambling
• Can sometimes block legitimate sites by mistake
• Requires installation on every device you use
• Doesn’t address the psychological aspects
• Can be frustrating if you need to access blocked content legitimately

Our Experience: Gamban became our digital bodyguard. Even when we wanted to bet, we couldn’t—and by the time we considered uninstalling it, the urge had usually passed. One of us combined it with giving his phone password to his partner, creating a double barrier. It’s particularly useful for protecting vulnerable moments late at night or after drinking. However, it’s a tool, not a cure—you still need to work on the underlying issues.

6. Financial Controls and Banking Restrictions

Taking control of your finances by implementing banking restrictions can remove your ability to fund gambling activities and protect your money during recovery.

The Process: Contact your bank and ask them to block gambling transactions on your debit card. Many UK banks including Barclays, Lloyds, Monzo, and Starling offer gambling blocks. Consider giving a trusted friend or family member control of your main bank account and using a separate account with limited funds for daily expenses. Set up direct debits for all bills immediately after payday. Use banking apps that categorise spending to monitor any gambling activity.

Pros:

• Creates an immediate financial barrier
• Helps protect your income and savings
• Most UK banks offer this service for free
• Can be set up quickly
• Prevents impulsive withdrawals
• Helps rebuild financial stability
• Some blocks are difficult to remove quickly
• Works 24/7 automatically

Cons:

• Can feel like losing independence
• Requires trust in whoever manages your money
• May not block all gambling methods (cash, prepaid cards)
• Some gambling sites accept alternative payment methods
• Can be bypassed by determined individuals
• Embarrassing to discuss with bank staff for some
• Doesn’t address why you want to gamble
• May create relationship tension with whoever controls finances

Our Experience: This felt humiliating at first—admitting to our partners or parents that we couldn’t trust ourselves with money. But it was also liberating. Knowing we physically couldn’t access funds to bet removed constant temptation. One of us used Monzo’s instant gambling block, while another handed all cards to his wife and used cash only. It protected us during early recovery when willpower was weakest. The shame faded quickly when we saw bills actually getting paid.

7. Residential Rehabilitation Programmes

Residential rehab involves staying at a specialist treatment centre for a period (typically 28 days to 3 months) to focus entirely on recovery from gambling addiction.

The Process: Contact organisations like Gordon Moody Association, the UK’s only residential gambling treatment provider. Complete an assessment to determine suitability. If accepted, you’ll move into the facility for your treatment period. Days are structured with therapy sessions, group work, recreational activities, and life skills training. After completing the programme, you’ll receive ongoing aftercare support.

Pros:

• Complete removal from gambling environment
• Intensive, focused treatment
• 24/7 professional support
• Structured environment promotes recovery
• Addresses co-occurring issues (debt, mental health)
• Peer support from other residents
• Time to reset and rebuild
• Comprehensive approach to recovery

Cons:

• Requires significant time away from work and family
• Limited availability—Gordon Moody has waiting lists
• Not suitable for everyone’s circumstances
• Can be emotionally challenging
• May struggle to afford without savings or benefits
• Returning to normal life can be difficult
• Very intensive and demanding
• Not everyone needs this level of intervention

Our Experience: One member of our group attended Gordon Moody and describes it as life-saving but incredibly tough. Being removed from everything—work, family, daily triggers—allowed him to focus entirely on recovery. The structure and intensive therapy addressed issues he’d avoided for years. However, transitioning back to normal life was challenging, and aftercare support was crucial. This is generally for severe cases, but it can be extraordinarily effective.

8. Medication-Assisted Treatment

While no medication is specifically licensed for gambling addiction in the UK, some medications used for other conditions can help reduce gambling urges as part of a comprehensive treatment plan.

The Process: Discuss medication options with your GP or psychiatrist. Medications sometimes prescribed include naltrexone (used for alcohol addiction) or SSRIs (antidepressants) if depression or anxiety co-exists with gambling. Your doctor will assess whether medication might help alongside therapy. Regular monitoring and follow-up appointments are essential to assess effectiveness and side effects.

Pros:

• Can reduce urges and cravings
• Helpful for co-occurring mental health conditions
• Available through NHS
• Evidence suggests some benefit for some individuals
• Can make therapy more effective
• Provides additional support during early recovery
• Medical supervision throughout

Cons:

• No medication specifically for gambling addiction
• Not effective for everyone
• Potential side effects
• Only treats symptoms, not underlying causes
• Requires ongoing medical supervision
• Some medications can be expensive privately
• Must be combined with therapy for best results
• Research on effectiveness is still developing

Our Experience: Two of us tried medication as part of our recovery. One found naltrexone helpful in reducing the intense urges to bet, describing it as “turning down the volume” on cravings. Another was prescribed antidepressants for anxiety, which reduced stress-triggered betting. Neither medication alone was enough—therapy remained essential—but they provided extra support during difficult periods. This definitely requires professional medical advice.

9. Peer Support Groups and Online Communities

Beyond formal GA meetings, various peer support groups and online communities provide ongoing support from people who understand gambling addiction.

The Process: Join online forums like Gambling Therapy (gamblingtherapy.org), Reddit’s problem gambling communities, or Facebook support groups. Some organisations run structured online peer support sessions. You can participate anonymously, share your experiences, read others’ stories, and receive encouragement. Many people check in daily, particularly in early recovery.

Pros:

• Available 24/7 from anywhere
• Anonymous if preferred
• Free to access
• Connect with people worldwide
• Convenient—no travel required
• Can participate as much or little as you want
• Helpful for rural areas without local meetings
• Written format suits some people better

Cons:

• Quality and moderation vary between communities
• Can encounter unhelpful advice
• Less structured than formal programmes
• Lack of professional oversight
• Can become echo chambers
• Some find online interaction less meaningful
• Risk of triggering content if not moderated well
• Easy to disengage when motivation drops

Our Experience: Online communities were lifelines, especially during lockdown. Reading others’ stories reminded us we weren’t alone. Daily check-ins created accountability—declaring “I won’t bet today” to strangers somehow made it real. We found comfort in helping newcomers, which reinforced our own recovery. However, we learned to be selective about which communities to engage with, as some had poor moderation or focused too much on past gambling stories rather than recovery.

10. Telling Family and Friends (Building Personal Accountability)

Opening up to trusted family members and friends about your gambling problem creates a support network and accountability system in your everyday life.

The Process: Choose trusted people who care about you and are likely to be supportive rather than judgmental. Plan what you’ll say—be honest about the extent of your problem and specific ways they can help. This might include managing finances, checking in regularly, being available when urges strike, or helping you avoid triggers. Consider showing them this article or resources from GamCare to help them understand.

Pros:

• Creates immediate support network
• Increases accountability
• Reduces isolation and shame
• People can actively help in practical ways
• Strengthens relationships through honesty
• Others can spot warning signs you might miss
• Provides emotional support during difficult times
• Free and immediately available

Cons:

• Fear of judgment can be overwhelming
• Risk of damaging relationships
• Not everyone will be supportive
• Can feel like losing privacy
• May lead to unwanted advice or control
• Potential for information to spread
• Relationships may be strained by past lies about gambling
• Some people struggle with the vulnerability required

Our Experience: This was simultaneously the hardest and most important thing we did. The conversations were excruciating—admitting we’d lied, wasted money, let people down. But the relief afterward was enormous. One of us told his wife, who became his biggest supporter. Another told a brother, who’d check in weekly. The accountability kept us honest: we couldn’t slip back into secret betting when people knew and cared. Some relationships were damaged initially but ultimately became stronger through honesty.

Moving Forward: Combining Approaches for Success

In our experience, recovery rarely comes from using just one method. Most of us combined several approaches: GAMSTOP plus CBT plus GA meetings, or financial controls plus blocking software plus family support. Recovery is personal—what worked brilliantly for one of us was less effective for another.

If you’re asking “how do I stop sports betting?” or “how do I stop betting?”, start somewhere today. Call the National Gambling Helpline, register with GAMSTOP, or tell one trusted person. Recovery is possible—we’re living proof. Every one of us thought we couldn’t stop, that we were different, that it was hopeless. We were wrong.

The UK has excellent support systems specifically designed to help you stop betting. You don’t have to do this alone, and you don’t have to figure out the perfect recovery plan before you start. Take one step today, then another tomorrow. Recovery isn’t linear—setbacks happen—but every day without betting is a victory worth celebrating.

You’ve already started by recognising the problem. Now take the next step. Your future self will thank you.

If you need immediate support, contact the National Gambling Helpline on 0808 8020 133 (24/7, free, confidential).