Strategies for Responsible Gambling: Limits and Self-Control

Gambling continues to be a popular activity, with statistics from the Gambling Commission showing there are more than 8,000 gambling premises across Britain and £15.1 billion total gross gambling yield (GGY) in 2022-2023, representing a 6.8% rise from the previous year. Although gambling can be an enjoyable recreational activity when conducted responsibly, concerns about the dangers of gambling-related harm continue to grow and the annual Health Survey for England (HSE) found that 0.5% of the population are problem gamblers and 3.8% are gambling at elevated risk.

Gambling involves playing a game of chance for the potential to win a prize, betting or participating in a lottery. Responsible gambling is essential for maintaining a healthy balance between recreational enjoyment and the risks associated with gambling. By understanding how to set limits and exercise self-control, individuals can prevent gambling from becoming problematic or harmful. 

Today we will provide practical strategies and insights for engaging in gambling responsibly to help ensure that it remains a fun and controlled activity rather than a source of distress or financial difficulty.

Understanding Responsible Gambling

Responsible gambling refers to the practice of engaging in gambling activities in a way that is mindful of potential risks, limits and consequences. It involves making informed decisions to ensure that gambling remains a controlled and enjoyable form of entertainment. Responsible gambling is essential for maintaining a balanced lifestyle, as it helps individuals avoid the potential harms associated with excessive or compulsive gambling.

The difference between casual gambling and problem gambling lies in the frequency, intensity and impact of gambling activities. Casual gambling is characterised by occasional play, limited time and money spent and minimal impact on one’s daily life and responsibilities. In contrast, gambling problems arise when gambling becomes a compulsive behaviour that interferes with work, relationships and financial stability, often leading to distress and significant negative consequences.

The core principles of responsible gambling include:

• Setting limits
  Establish personal limits on the amount of time and money spent on gambling. These limits should be adhered to strictly to help ensure that gambling remains a form of entertainment rather than a source of stress or financial strain.
• Recognising signs of trouble
  Stay aware of any signs that may indicate a developing gambling problem, such as chasing losses, lying about gambling activities, neglecting responsibilities or feeling anxious or depressed about gambling.
• Seeking help if needed
  If gambling starts to feel out of control or becomes a source of distress, seek help promptly. Various support resources, such as self-exclusion programmes, helplines and counselling services, are available to assist individuals in managing or overcoming gambling issues.

Responsible gambling also refers to an initiative followed by the gambling industry to ensure the industry is operating with integrity and to promote awareness of gambling addiction and other gambling-related harms. The commitment to responsible gambling is shared by government regulators, gambling operators and vendors. Alongside encouraging customers to gamble responsibly, operators and vendors must provide customer-imposed gambling limits and self-exclusion schemes, such as deposit limits, time limits and reminders to take a break.

Setting Personal Limits

Establishing responsible personal limits when gambling is essential to help maintain control over your own gambling habits and ensure you are gambling safely, healthily and responsibly. Setting clear limits gives individuals the opportunity to manage their own gambling and ensure it remains an enjoyable and healthy activity. Personal limits allow gamblers to make well-informed and sensible decisions about the amount of time and money they invest into gambling.

Some recommendations for setting personal limits include:

• Time limits
  Decide in advance the maximum amount of time you will spend gambling before starting. Set a specific number of hours per week or per session and commit to this schedule but remember the time you set is a maximum limit, not a goal you should be aiming for. Some tips you can follow when setting time limits are:
  – Plan gambling sessions around other activities and obligations. Treat gambling like any other scheduled activity and make sure it does not interfere with work, family time or other social commitments.
  – It can be helpful to use alarms or timers to remind yourself when your time limit is approaching or has been reached. Many smartphones or smartwatches have timer functions that can help you keep track.- Take regular breaks during gambling sessions to assess how much time has passed and how you feel. This can help prevent losing track of time and reduce the risk of impulsive decisions.
  – Engage in other hobbies or activities that you enjoy, such as exercise, reading or socialising. Diversifying your interests helps maintain a balanced lifestyle and reduces the temptation to gamble excessively.
  – Monitor your time spent gambling by using a journal or an app designed for tracking time. Reflect on the data regularly to ensure you are not exceeding your predetermined limits.
• Financial limits
  Setting financial limits is essential when gambling. Determine an amount of money you are comfortable losing and set it aside as your gambling budget. Treat this amount as ‘entertainment money’ and never exceed it. It can be helpful to use only cash or prepaid cards with a limited amount of money for gambling, rather than credit cards or bank accounts, to avoid overspending. Alternatively, some banks in the UK allow you to set a limit on how much you can gamble. It is important to never borrow money to gamble or use funds intended for essential expenses such as bills, rent or food. Some methods for tracking gambling expenses and avoiding chasing losses are:
  – Keep a detailed record of all gambling expenditures, including the amount spent, time played and wins or losses. Use spreadsheets, budgeting apps or financial tools to help track spending.
  – Regularly review your gambling budget to ensure you are staying within your set limits. If you notice that you are spending more than planned, take steps to cut back immediately.
  – Resist the urge to chase losses by recognising that losses are part of gambling. Accept that you may not win back what you have lost and stick to your budgeted amount regardless of outcomes.
• Loss limits
  Set a maximum loss limit that you are willing to lose before you start gambling. This limit should be based on what you can afford without negatively impacting your financial well-being. Understand that knowing when to stop is crucial to maintaining control. If you reach your predetermined loss limit, stop immediately and avoid the temptation to continue gambling in an attempt to recover losses. Some techniques you can implement to help you recognise when to take breaks or quit gambling if you exceed your loss limits are:
  – Pay attention to your emotional state while gambling. If you start to feel frustrated, anxious or desperate to win back losses, take a break to cool down and reassess.
  – Create a personal ‘cooling-off’ rule, such as stepping away for a few hours or days if you exceed your loss limit. Use self-exclusion tools available through many gambling platforms to enforce these breaks.
  – Reflect on your gambling habits and be honest about whether they are becoming problematic. If you find it hard to stop, consider seeking support from friends, family or professional resources.

Developing Self-Control Techniques

Developing self-control is essential for maintaining responsible gambling habits and preventing gambling from becoming problematic. By increasing self-awareness, managing emotions and understanding personal triggers, individuals can make more conscious decisions while gambling and avoid impulsive behaviour. By adopting the techniques listed below, individuals can better regulate their gambling activities and maintain a balanced lifestyle.

• Self-monitoring
  It can be helpful to keep track of gambling behaviour to help you recognise any harmful patterns. There are multiple ways you can do this, including:
  – Maintain a gambling diary to log every gambling session, including the date, duration, amount wagered and outcomes (wins/losses). Regularly review this diary to identify any changes in behaviour, such as increasing frequency or spending more than planned.
  – Reflect on the emotional triggers and circumstances surrounding each gambling session. Note patterns such as gambling when stressed, bored or after consuming alcohol and develop strategies to address these triggers.
  – Set regular check-in points to assess your gambling habits. For example, review your gambling diary and check in with a trusted person to ensure you are staying within your limits and not developing problematic behaviour.
• Mindfulness and awareness
  To increase self-awareness and mindfulness while gambling, it can be helpful to practise mindfulness exercises such as deep breathing, progressive muscle relaxation or grounding techniques before and during gambling sessions. This can help you to stay aware of your emotions and physical state. Set specific intentions before gambling, such as ‘I will only gamble for one hour and spend no more than £30’. Regularly remind yourself of these intentions throughout the session. It is also recommended to pause frequently during gambling sessions to ask yourself questions like, ‘Why am I gambling right now?’ or ‘How am I feeling?’ This helps maintain awareness and prevents unconscious or impulsive behaviour. Strategies you can implement to help you stay present and make conscious decisions to avoid impulsive behaviour include:
  – Focus on the experience rather than the outcome. Pay attention to how you feel, the sights and sounds around you and your reactions to wins and losses.
  – Use the ‘urge surfing’ technique, which involves acknowledging cravings or impulses to continue gambling without immediately acting on them. Recognise that these urges are temporary and will pass.
  – Set a rule to wait for a few minutes before making any decision to continue gambling, especially after a loss or win. This break allows time for reflection and reduces the likelihood of impulsive decisions.
• Emotional management
  There are many methods you can implement to help you manage your emotions and avoid gambling as a way to cope with stress, boredom or depression, such as:
  – Identify and understand your emotional triggers for gambling, such as stress, loneliness or boredom. Develop healthier coping mechanisms for these emotions, such as talking to a friend, exercising or practising relaxation techniques.
  – Practise emotional regulation techniques such as journaling, mindfulness meditation or seeking professional help to better manage feelings of stress, anxiety or frustration that may lead to gambling.
  – Create a self-care toolkit with a list of activities that can provide comfort or excitement without gambling, such as going for a walk, cooking a meal or engaging in a hobby.
  – Explore new interests or revisit old hobbies that bring joy and fulfilment, such as playing a musical instrument, painting, gardening or joining a sports team or social group.
  – Engage in activities that provide similar stimulation or excitement to gambling but without financial risk, such as video games, puzzles or competitive sports.
  – Join clubs, classes or community groups that align with your interests as this provides opportunities for social interaction and support in developing new, healthy routines.

Utilising Support Tools and Resources

Tools and apps can be combined with other strategies, including self-monitoring, to help you maintain control over your gambling activities and promote responsible gambling habits. It is important to choose the tools that best suit your needs and make a commitment to using them consistently for maximum effectiveness.

• GamCare
  GamCare’s Gambling Therapy App provides a range of tools and resources to support responsible gambling. It includes self-assessment tools, mindfulness exercises and access to support groups.
• Gamban
  Gamban is a popular app that blocks access to gambling websites and apps on all devices. It is designed to help users avoid online gambling by restricting access to gambling sites and applications. Gamban works across multiple devices, including smartphones, tablets and computers. It offers a secure and anonymous way to prevent access to gambling platforms.
• BetBlocker
  BetBlocker is a registered charity in the UK that offers free support to help people manage their gambling responsibly. It offers users the opportunity to block access to more than 84,000 gambling sites and more than 1,500 gambling apps. It also allows users to set self-imposed time limits for blocking access to gambling sites (e.g. days, weeks or months) and offers a child protection feature to block gambling content for minors.
• Snoop
  Snoop is a money management app that connects with any UK bank that uses Open Banking. It allows users to track their spending habits and find ways to save money. It can be used to monitor gambling expenditures by providing insights into spending patterns. Snoop analyses bank transactions to categorise spending and can highlight gambling-related expenses. It also provides personal tips and alerts to help users manage their money better.
• Bank gambling blocks
  Monzo and Starling Bank, two popular digital banks in the UK, offer gambling blocks as a feature in their mobile banking apps. This tool helps users control their spending on gambling.

Additionally, many online gambling platforms provide self-monitoring tools, such as deposit limits, loss limits and time reminders. Use these tools to help stay aware of your gambling habits.

Creating a Supportive Environment

Creating a supportive environment is essential for maintaining responsible gambling habits. Family and friends play a crucial role in supporting responsible gambling practices by offering emotional support, encouragement and accountability. When loved ones are aware of your gambling limits and goals, they can help reinforce boundaries and provide a safety net during challenging times. Open communication about gambling habits reduces stigma and creates an environment where seeking help becomes easier. Additionally, loved ones can offer an outside perspective on gambling behaviour and help to identify potential issues early on. Encouraging participation in other activities or hobbies is another way family and friends can help reduce the temptation to gamble excessively.

Communicating effectively with loved ones about gambling habits is key to building this supportive environment. Start by being open and honest about your gambling activities, including the time and money spent and explain why maintaining responsible gambling practices is important to you. Discuss your goals and limits, such as specific time restrictions or budget caps and ask for help in monitoring and reinforcing these boundaries. Sharing educational resources about the risks of gambling can also help loved ones understand the importance of their support. Setting up regular check-ins to discuss gambling habits, challenges and strategies ensures ongoing support and strengthens trust between all parties.

In addition to involving loved ones, workplace and community programmes can provide additional layers of support. Many workplaces and community organisations offer initiatives aimed at promoting responsible gambling, such as educational workshops, counselling services and partnerships with local gambling support groups. These programmes create safe spaces for individuals to discuss their gambling habits, share experiences and receive support from peers facing similar challenges. In workplaces, Employee Assistance Programmes (EAPs) often provide confidential support services, including access to counselling and financial advice for those affected by gambling. Furthermore, some organisations train managers and staff to recognise the signs of problem gambling and offer support when needed.

Participating in or advocating for responsible gambling programmes within the community can be highly beneficial. Joining local organisations that promote responsible gambling, such as community health centres, charities or support groups, can help raise awareness and promote a culture of responsible gambling. You can also advocate for introducing or expanding programmes at your workplace, such as seminars or workshops, to educate employees about responsible gambling. Collaborating with local gambling establishments to promote responsible gambling practices, such as displaying informational brochures or offering self-exclusion options, can further contribute to a safer gambling environment. Sharing information about available resources and events on social media or local platforms can also encourage others to learn more and get involved.

By actively involving loved ones and participating in community and workplace initiatives, individuals can build a robust support network that reinforces responsible gambling habits. Engaging in these supportive environments helps manage gambling behaviour effectively and promotes a broader culture of awareness, support and responsibility.

Legal and Ethical Considerations

In the UK, legal and ethical considerations surrounding gambling are crucial for ensuring a safe and responsible gambling environment. Understanding and adhering to these regulations helps protect individuals from the risks associated with gambling and promotes a fair and transparent industry.

The UK gambling industry is governed by stringent regulations and guidelines designed to promote responsible gambling and protect consumers. The primary regulatory body is the Gambling Commission, which oversees all gambling activities and ensures compliance with the Gambling Act 2005. This Act sets out various requirements for operators, including the need to promote responsible gambling, prevent underage gambling and provide fair and transparent gaming experiences. Additionally, the Act emphasises the importance of safeguarding vulnerable individuals from gambling-related harm.

Operators are required to implement measures such as self-exclusion schemes, time and spend limits and clear information about the risks of gambling. They must also conduct regular staff training on responsible gambling practices and ensure that marketing and advertising are not misleading or targeted at vulnerable groups. Adhering to these regulations is vital not only for legal compliance but also for maintaining the integrity of the gambling industry and protecting consumers from potential harm.

Gambling operators have a significant role in promoting responsible gambling and ensuring a safe gambling environment. Their responsibilities include implementing robust measures to support responsible gambling practices, such as offering tools for players to set limits on their time and spending and providing easy access to self-exclusion options. Operators are also required to offer information and resources about responsible gambling, including access to support services and advice for individuals who may be experiencing gambling problems.

Operators can contribute to a safer gambling environment through various policies and practices. For example, they should employ advanced technology to monitor gambling patterns and detect early signs of problem gambling which allows for quicker intervention. Additionally, operators should ensure that their marketing practices are ethical and do not exploit vulnerable individuals or promote excessive gambling. Transparency in terms and conditions, clear communication about the odds and risks of gambling and accessible customer support are also essential components of responsible operator practices.

By adhering to legal regulations and embracing ethical practices, both regulators and operators play important roles in creating a gambling environment that prioritises consumer safety and well-being. Ensuring compliance with these guidelines and promoting a culture of responsibility helps protect individuals from gambling-related harm and contributes to a healthier gambling landscape.

Conclusion

Setting limits and exercising self-control are fundamental to engaging in gambling responsibly. Establishing clear boundaries on time and money spent, as well as developing self-control techniques, helps ensure that gambling remains a controlled and enjoyable activity rather than a source of distress or financial strain. By monitoring your gambling behaviour, staying mindful of your emotional state and involving loved ones, you can better manage your gambling activities and prevent potential problems.

It is recommended that anyone who engages in gambling, not just those who think they may have a gambling problem, implement the strategies discussed in this guide, such as setting personal limits, using self-monitoring tools and seeking support from friends, family or professional resources if needed. Remember that responsible gambling is not just about preventing negative outcomes but also about improving your overall well-being and ensuring that gambling remains a positive and enjoyable part of your life.

Embracing these practices not only supports your own responsible gambling habits but also contributes to a broader culture of accountability and support within the gambling community. By prioritising responsible gambling, you safeguard your financial health, emotional balance and overall quality of life and ensure that gambling remains a fun and controlled activity.