Am I a Problem Gambler? 12 Signs and a 2-Minute Self-Check

May 4
4 min read

Updated: Sep 6

You don’t have to “lose everything” to know something isn’t right. If gambling is taking up more time, more money, or more headspace than you want, this guide will help you work out where you stand and what to do next.

What counts as a “problem” with gambling?

“Problem gambling” isn’t a label, it’s a pattern. If gambling is causing harm - to your finances, relationships, work, wellbeing, or peace of mind - it’s a problem worth addressing. For some people that looks like daily betting and mounting debt. For others it’s occasional binges, secrecy, and a constant pull to get back in the game. You don’t need a diagnosis to take action.

12 common signs of a gambling problem

You don’t need all of these for gambling to be a problem. If several land, it’s a nudge to act.

Chasing losses: trying to win back money you’ve lost.
Betting more than you can afford: essentials or savings take the hit.
Secrecy: hiding statements, deleting apps, lying about spend or time.
Preoccupation: thinking about bets at work, with family, or when you should be sleeping.
Using gambling to cope: stress, low mood, boredom, or celebrating.
Needing bigger stakes: upping the bet to feel the same buzz.
Sessions that overrun: “one quick bet” turns into hours.
Irritability when you can’t gamble: restless, snappy, low.
Slipping responsibilities: missed deadlines, skipped plans, neglecting tasks.
Borrowing or juggling money: loans, credit, payday gaps, selling items.
Failed cut-downs: many “fresh starts” that don’t last.
Guilt or shame afterwards: promising it will be different next time.

The 2-minute self-check (10 quick questions)

Over the past 12 months, answer Yes/No:

I tried to cut down or stop and couldn’t keep it up.
I chased losses to win money back.
I bet more than I could afford to lose.
I hid or lied about my gambling.
I used gambling to handle stress, boredom, or feeling low.
I needed bigger bets or more frequent betting for the same feeling.
I gambled for longer than I planned to.
I borrowed money or shifted bills to keep gambling.
I felt guilty, anxious, or low after gambling.
Gambling affected work, study, relationships, sleep, or health.

Score: 1 point for each “Yes”.

0–2: Low risk. Keep an eye on it, set limits, review monthly.
3–5: Early harm. Time to act: reduce access, get support, make a plan.
6–10: High risk. Get help now. A structured plan and steady support make this easier.

A quick self-check isn’t a diagnosis. It’s a prompt to choose your next step.

Why stopping can feel harder than it should

Gambling rewards the brain on an unpredictable schedule. You don’t control when the “win” appears, which makes the urge to chase very sticky. Stress, boredom, and easy access on phones amplify the pull. None of this means you can’t change. It means you need a plan that tackles urges, access, money, and support together - not willpower alone.

Common triggers to watch for

Times: payday, late nights, when alone, during a match.
Places: phones in bed, certain venues, commute routines.
Feelings: stress, frustration, loneliness, or celebrating wins.
Thoughts: “I’ll just do a small bet”, “I deserve this”, “One win and I’m square.”

Write down the top three that apply to you. Plan for those first.

First steps that work (and you can do today)

Create a 72-hour pause. Commit to three gambling-free days. Tell one trusted person.
Reduce access. Delete apps, enable device and banking blocks, log out of accounts.
Delay the urge. When it spikes, set a 15-minute timer and do something specific: walk, call someone, shower, journal. Most urges pass if you outlast the peak.
Stabilise money. List essentials, pay them first, and put a hard cap on discretionary spend. Consider a separate account for bills.
Write it down. Track triggers, feelings, and what you did instead. Patterns emerge quickly.
Get steady support. Regular check-ins keep you honest, help you adjust the plan, and make slips shorter.

If you slip

Treat it as data, not disaster. Ask: What was the trigger? How did I rationalise it? Which safeguard was missing? Tighten one thing, tell your support person, and restart the 72-hour pause. The goal is shorter, less frequent slips until they stop altogether.

How support helps you change for good

The right support doesn’t just tell you to stop. It helps you:

Understand your patterns so you can act earlier, not later.
Build control in the moment so you get past the peak without betting.
Make slipping harder with practical boundaries around access and spend.
Repair trust through honest conversations and clear agreements.
Stay on track with simple reviews and a plan for wobbly days.

Quick answers people often search for

How do I know if my gambling is a problem?

If it’s causing harm or feels hard to control, it’s a problem worth addressing. Use the self-check above and act on the result.

Can I stop gambling without rehab?

Yes. Many people stop through a structured online programme with one-to-one guidance, practical safeguards, and steady accountability.

What can I block?

You can use banking and app controls, device-level restrictions, and self-exclusion services. Blocks work best alongside weekly support.

What about debt?

Prioritise essentials first, speak to your bank early, and consider free financial counselling. A simple budget you can keep is better than a complex one you abandon.

What if my partner doesn’t trust me?

Rebuild with actions, not promises: transparency, agreed limits, and planned check-ins. Joint sessions can help you set boundaries together.

Private help that fits real life

Gambling Reset is a private, one-to-one 12-week online programme with a weekly closed group for momentum. You learn how urges work, set sensible safeguards, steady your day-to-day, and rebuild trust - with someone in your corner each week.

Book a confidential 30-minute consultation to talk through your situation. No obligation, just clear information and advice.