Worried about my gambling: what to do
What should you do if you’re worried about your gambling? Start by talking to someone: the National Gambling Helpline, run by GamCare, is free on 0808 8020 133 and open 24 hours a day. Then put some distance between you and the apps, with a time-out or GAMSTOP, while you work out your next steps.
By the BestApps editorial team. Last checked .
Key takeaways
- Being worried is reason enough to get support; you don’t need to wait until things feel serious.
- The National Gambling Helpline (0808 8020 133) is free and open 24/7 by phone, live chat or WhatsApp.
- A time-out, GAMSTOP, a bank block and a device blocker each add a different layer of distance.
- Chasing losses or switching to unlicensed sites makes things worse and removes UK protections.
- National Gambling Helpline
- 0808 8020 133, free, 24/7
- GAMSTOP periods
- 6 months, 1 year or 5 years
- In-app time-outs
- 24 hours up to six weeks
- NHS Wales gambling helpline
- 0808 2819 265
- Adults with a problem gambling score of 8+ (2025)
- 2.4%
What should I do if I’m worried about my gambling? Start here
Noticing the worry is the hard part, and you’ve already done it. You don’t need a diagnosis or a particular amount lost before you ask for help. The steps below are in a sensible order, but any one of them is a good start.
- Stop for today. Close the casino app and, if it helps, move it off your home screen.
- Call the National Gambling Helpline on 0808 8020 133, or use GamCare’s live chat or WhatsApp. It’s free and open around the clock.
- Take a time-out in each gambling app you use, so you can’t play there for at least 24 hours.
- Think about registering with GAMSTOP for a longer break from every GB-licensed gambling site and app.
- Turn on a gambling block in your banking app if your bank offers one.
- Tell one person you trust what’s going on, even if it’s only a short message.
The rest of this page explains each step in more detail. It sits within our casino app questions, and our safer gambling hub brings every tool and service together in one place.
Signs your gambling on casino apps might be a problem
Problem gambling doesn’t look the same for everyone, and it isn’t only about large sums. Many people recognise some of these patterns before anything feels like a crisis:
- Spending more money or time than you planned, more often than not.
- Going back to win back losses.
- Feeling restless or irritable when you can’t play.
- Hiding how much you gamble from people close to you.
- Borrowing, moving money around or missing bills because of gambling.
- Opening a casino app to escape stress, boredom or low mood.
You’re not alone in this. The Gambling Survey for Great Britain 2025 (opens in a new tab) found 2.4% of adults had a problem gambling score of 8 or more, and many more experience some harm below that level. Our page on the signs of problem gambling goes further, and are casino apps addictive? looks at the design side.
Free support if you’re worried about gambling
Talking to someone trained to listen often makes the next step clearer. These services are free to use.
| Service | What it offers | How to reach it |
|---|---|---|
| National Gambling Helpline (GamCare) | Advice and support, any time of day | 0808 8020 133, live chat or WhatsApp, 24/7 |
| GamCare | One-to-one support, an online programme, recovery courses and help for family and friends | Through the helpline or GamCare’s website |
| NHS gambling clinics (England) | Specialist treatment, including the National Problem Gambling Clinic | Self-referral through the NHS |
| NHS Wales helpline | Gambling support for people in Wales | 0808 2819 265 |
| Gamblers Anonymous | Peer-support meetings in England, Wales and Ulster | Meeting finder on its website |
| StepChange | Free debt advice | StepChange’s website |
GamCare’s chat and helpline page (opens in a new tab) lists every way to get in touch. The NHS page on help for gambling problems (opens in a new tab) explains self-referral to its clinics. Our guides to the National Gambling Helpline, GamCare and NHS gambling clinics describe what to expect from each.
Blocking casino apps while you deal with gambling worries
Barriers buy you time between an urge and a bet. Each one below works differently, so many people use two or three together.
| Option | What it covers | How long |
|---|---|---|
| Time-out in a casino app | That one operator | 24 hours, one week, one month or up to six weeks |
| Self-exclusion with one operator | That one operator | Set by the operator; check its terms |
| GAMSTOP | All GB-licensed online gambling sites and apps | 6 months, 1 year or 5 years, with an option to renew |
| Bank gambling block | Gambling payments from that account or card | Until you turn it off, sometimes after a waiting period |
| Gamban | Gambling sites and apps on your devices | For as long as it’s installed (paid, with a free trial) |
GAMSTOP can’t be cancelled early, and when the period ends your exclusion stays in place until you ask GAMSTOP to remove it. All online operators licensed in Great Britain have had to take part since 31 March 2020; they must refuse you service, close your account, return your funds and take you off their marketing. GAMSTOP’s own explanation (opens in a new tab) covers the details, and our GAMSTOP guide answers common questions.
For the other layers, see bank gambling blocks and our page on the Gamban blocker.
Tools in your casino app you can use today
Every UK-licensed casino app must offer safer gambling tools. If you’re not ready for GAMSTOP, these can still help straight away.
- Deposit limit: under Commission rules, lowering a limit takes effect immediately. PlayOJO’s help pages say increases there take 24 hours.
- Time-out: a break from that operator, from 24 hours up to six weeks.
- Reality check: a pop-up showing how long you’ve been playing, at an interval you choose.
- Self-exclusion: a longer block with that one operator.
If you have a balance left, consider withdrawing it before you take a break. UK rules say customers must not be able to cancel a withdrawal once requested, so the money can’t be pulled back into play. Our guides to setting deposit limits in a casino app and closing a casino account cover the practical side.
If gambling has left you with money worries
Money problems and gambling worries often arrive together, and dealing with one makes the other easier. Free debt advice from StepChange can help you work out priorities, and our page on budgeting for casino apps looks at keeping gambling money separate.
A few UK rules work in your favour here. Credit cards can’t be used to gamble in Great Britain, a ban in place since 14 April 2020. Operators must run a financial vulnerability check when your deposits minus withdrawals pass £150 in 30 days. Those checks are a safety net, though, not a budget, so set your own limit well below what you can afford to lose.
Things that make gambling worries worse
Some instincts feel like solutions but tend to deepen the problem.
- Chasing losses. The house edge doesn’t change because you’re behind, so more play usually means more loss.
- Betting systems. Doubling stakes or following ‘due’ numbers doesn’t alter the odds and can drain a balance quickly.
- One last session. Planning a final go to win it back keeps the cycle running.
- Switching to unlicensed sites. They sit outside GAMSTOP and offer none of the protections of a UK licence.
- Keeping it secret. Shame thrives on silence; one honest conversation often eases the pressure.
Our guide to spotting an unlicensed casino app explains why UK licensing matters for your protection.
Gambling worries, stress and your mental health
Gambling problems often sit alongside anxiety, low mood or sleep trouble, and each can feed the other. Your GP can be a good first contact if you’d rather speak to someone face to face, and NHS gambling clinics in England accept self-referrals.
If you’re having thoughts of harming yourself or feel unsafe, call 999 or go to A&E. There’s more on where the two meet in gambling and mental health.
A first-week plan if you’re worried about your gambling
Spreading the steps over a week makes them manageable. Adjust the order to suit you.
| Day | Action |
|---|---|
| Day 1 | Call or message the National Gambling Helpline; take a 24-hour time-out in each app |
| Day 2 | Withdraw any remaining balance and lower or set deposit limits |
| Day 3 | Turn on a bank gambling block and turn off casino app notifications |
| Day 4 | Decide whether to register with GAMSTOP, and for how long |
| Day 5 | Install a device blocker or set app limits on your phone |
| Day 6 | Tell someone you trust, or look up a Gamblers Anonymous meeting |
| Day 7 | Review the week and book follow-up support, such as GamCare or the NHS |
Our guide to self-exclusion from casino apps explains how operator and GAMSTOP exclusions fit together.
18+. Every casino game has a built-in house edge, so over time you should expect to lose what you stake. Set a budget before you play and stop when it’s gone: safer gambling tools and support. Free, confidential help: National Gambling Helpline 0808 8020 133.
Frequently asked questions
Who can I talk to if I’m worried about my gambling?
The National Gambling Helpline is the quickest option: call 0808 8020 133, or use live chat or WhatsApp, free and 24 hours a day. It’s run by GamCare, which also offers one-to-one support and recovery courses. In England you can self-refer to NHS gambling clinics, and in Wales there’s an NHS helpline on 0808 2819 265. Our help and support page lists every option in one place.
How do I know if my gambling is a problem?
A useful test is whether gambling is still a choice you control. Spending more than you planned, chasing losses, hiding it, borrowing or feeling restless when you can’t play are all common warning signs. You don’t need to tick every box to ask for help; feeling worried is reason enough. The signs of problem gambling page goes through them in more detail.
Should I delete my casino apps?
Deleting the apps helps, but it isn’t enough on its own, because your account and balance stay open and you can reinstall in seconds. Withdraw any balance first, then take a time-out or self-exclude so the account itself is blocked. GAMSTOP and a device blocker such as Gamban add stronger barriers. Our guides on deleting a casino app and closing a casino account explain the difference.
Can I cancel GAMSTOP if I change my mind?
No, GAMSTOP can’t be cancelled during the period you choose, which is what makes it effective. The options are 6 months, 1 year or 5 years. When the period ends, the exclusion stays in place until you contact GAMSTOP and ask for it to be removed. If you’re unsure, a shorter period is still worth doing. Our GAMSTOP guide explains how registration works.
What is the difference between a time-out and self-exclusion?
A time-out is a short break with one operator, from 24 hours up to six weeks. Self-exclusion is a longer block, either with a single operator or with every GB-licensed online operator through GAMSTOP. Time-outs suit a cooling-off period; self-exclusion suits a longer break when you want firmer barriers. Our pages on taking a time-out and self-exclusion compare them.
Can my bank stop me gambling?
Yes, many UK banks let you block gambling payments from your card or account. The Gambling Commission lists Barclays, HSBC, Lloyds, Halifax, Monzo, NatWest, Santander, Starling and others. Some make you wait through a cooling-off period before the block can be lifted, which adds a useful pause. Halifax and Lloyds also give customers access to Gamban. See our bank gambling blocks guide for how each works.
Will the casino notice if I’m gambling too much?
UK-licensed operators must monitor signs of harm, such as spend, time and behaviour, and act on strong indicators, for example by contacting you or stopping marketing and new bonuses. They also run a financial vulnerability check when net deposits pass £150 in 30 days. These duties are a safety net, not a replacement for getting support yourself. The customer interaction rules page sets out what operators must do.
Is there help if gambling has caused debt?
Yes, free debt advice is available from StepChange, and the National Gambling Helpline can talk through money worries alongside the gambling itself. Avoid borrowing to cover losses or to keep playing, and consider a bank gambling block so new deposits can’t go through. Once things are steadier, budgeting for casino apps covers keeping gambling money separate from essentials.
Related pages
Sources
- Chat to us now - GamCare (opens in a new tab)
- Help for problems with gambling (opens in a new tab)
- About | Gamstop Online (opens in a new tab)
- Gambling Survey for Great Britain (Annual Report 2025) (opens in a new tab)
- How to block gambling transactions (opens in a new tab)
- StepChange Debt Charity. Free Expert Debt Help & Advice (opens in a new tab)
- Gamblers Anonymous – England, Wales & Ulster (opens in a new tab)