Library · · 9 min · Tips
Ten practical steps to cut back or stop gambling
From telling someone you trust to using official limit tools — general ideas from public-health guidance, not a personal care plan.
Editorial article — not sponsored, not a substitute for individual professional advice. We do not sell treatment or receive commission from organisations mentioned.
Note: General education only; it does not replace assessment or treatment from a qualified clinician. Immediate danger to life: 111. Emotional crisis: Lifeline 0800 543 354 or 1737. Gambling Helpline: 0800 654 655.
1. Choose one person you can be honest with
Secrecy often keeps the cycle going. A calm conversation with someone steady can reduce shame and make follow-through easier.
2. Remove apps and bookmarks
Deleting gambling apps and logging out of sites raises friction when an urge hits.
3. Use licensed operators’ own controls
If you gamble with a licensed provider in New Zealand, use official account tools (deposit limits, cool-off, self-exclusion). Overview: Safer Gambling Aotearoa and Department of Internal Affairs — Gambling.
4. Protect essential money
Routing wages into an account without instant card access, with a trusted co-signer if appropriate, is a common practical step discussed in debt and harm-reduction advice.
5. Delay the urge
Setting a 10–15 minute timer before any gambling-related action is a standard behavioural technique — the urge often weakens.
6. Replace the “gambling window”
Plan a short walk, chore, or call for the time you would usually gamble.
7. Watch fatigue and alcohol
Both reduce impulse control in the moment.
8. After losses, step away from the screen
Chasing losses is a strong risk factor — closing the device ends the session.
9. See your GP
Anxiety, low mood, or sleep loss tied to gambling warrants a medical conversation. Your GP can discuss counselling and mental-health pathways.
10. Add peer or community support
Gamblers Anonymous NZ complements professional help; it does not replace it. Online: Gambling Therapy.
Corrections: hello@gamblinghelpnz.com