Recognising that you need to stop betting is a significant first step towards regaining control of your life. Whether you’re struggling with sports betting, online casinos, or other forms of gambling, understanding your options for recovery is crucial. This guide explores ten proven methods to help you stop betting in the UK, examining the advantages and disadvantages of each approach.
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10 Best Ways to get you to Stop Betting on Sports
1. Self-Exclusion Schemes (GAMSTOP)
GAMSTOP is the UK’s national self-exclusion scheme, designed specifically to help people stop online gambling. This free service allows you to restrict your access to all UK-licensed gambling websites and apps for a chosen period.
How the process works: You register on the GAMSTOP website by providing personal details including your name, address, date of birth, and email address. You then select an exclusion period of 6 months, 1 year, or 5 years. Once registered, all UK-licensed operators are legally required to prevent you from gambling on their platforms. The exclusion cannot be reversed during the chosen period, even if you change your mind.
Pros:
- Comprehensive coverage across all UK-licensed gambling sites
- Free to use and easy to set up
- Legally binding, so operators must comply
- Provides an immediate barrier to impulsive gambling
- Can be combined with other recovery methods
Cons:
- Only covers UK-licensed operators, not offshore sites
- Cannot be reversed if you change your mind during the exclusion period
- Doesn’t address the underlying psychological issues
- Some people may seek out non-GAMSTOP sites
- Doesn’t prevent offline gambling at bookmakers or casinos
Self-exclusion works best when combined with therapeutic support to address the root causes of gambling behaviour.
2. Professional Counselling and Therapy
Cognitive Behavioural Therapy (CBT) and other therapeutic approaches have proven highly effective in treating gambling addiction. Professional therapists help you understand the thought patterns driving your betting behaviour and develop healthier coping mechanisms.
How the process works: You can access therapy through the NHS by speaking to your GP, who can refer you to specialist gambling services. Alternatively, private therapists specialising in addiction are available throughout the UK. Sessions typically involve exploring triggers, challenging distorted thinking patterns about gambling, and developing practical strategies for managing urges. Treatment usually consists of weekly sessions over several months.
Pros:
- Addresses underlying psychological causes of gambling
- Provides personalised treatment tailored to your situation
- Teaches long-term coping strategies
- Can help with co-occurring issues like depression or anxiety
- Evidence-based approaches with strong success rates
Cons:
- NHS waiting lists can be lengthy in some areas
- Private therapy can be expensive (£50-150 per session)
- Requires commitment to regular appointments
- Progress may feel slow initially
- Requires you to be open and honest about your gambling
Professional therapy offers the deepest level of intervention and is particularly valuable for those with severe gambling problems or co-occurring mental health issues.
3. Gamblers Anonymous (GA)
Gamblers Anonymous is a fellowship of people who share their experiences, strength, and hope to help each other recover from gambling addiction. Based on the 12-step programme originally developed for Alcoholics Anonymous, GA has helped thousands stop betting.
How the process works: GA meetings are held regularly across the UK, both in-person and online. Meetings are free and open to anyone with a desire to stop gambling. You attend meetings where members share their stories and support one another. Many people choose a sponsor, an experienced member who provides one-to-one guidance. The programme involves working through 12 steps designed to help you acknowledge your problem, make amends, and maintain recovery.
Pros:
- Completely free to attend
- Available nationwide with flexible meeting times
- Provides peer support from people who truly understand
- No waiting lists or referrals needed
- Anonymous and confidential
- Offers a structured recovery programme
Cons:
- The spiritual elements don’t suit everyone
- Relies heavily on personal motivation and attendance
- Not professionally led or supervised
- Quality of meetings can vary by location
- Some find the abstinence-only approach too rigid
- May not address underlying mental health issues
GA works particularly well for those who value community support and are comfortable with the 12-step philosophy.
4. National Gambling Helpline and Support Services
The National Gambling Helpline (0808 8020 133) provides free, confidential support and is operated by GamCare, a leading UK charity. This service offers immediate assistance and can connect you with further resources.
How the process works: You can call the helpline to speak with trained advisors who offer emotional support, practical advice, and information about treatment options. The service operates 24/7, ensuring help is available whenever you need it. Advisors can refer you to local support services, online forums, or one-to-one counselling. GamCare also offers live chat support and email counselling for those who prefer written communication.
Pros:
- Available 24 hours a day, seven days a week
- Completely free and confidential
- No appointment necessary
- Can provide immediate crisis support
- Advisors are specially trained in gambling issues
- Can signpost to other services
Cons:
- Phone conversations may feel impersonal for some
- Cannot provide ongoing therapeutic relationship
- May have wait times during busy periods
- Limited to advice and signposting rather than treatment
- Requires you to initiate contact when struggling
The helpline serves as an excellent first point of contact or crisis support alongside other recovery methods.
5. Financial Controls and Blocking Tools
Managing your finances is crucial when trying to stop betting. Various tools and strategies can help you create barriers between yourself and gambling opportunities.
How the process works: This involves multiple strategies including blocking gambling transactions through your bank, using gambling-blocking software like Gamban (which costs around £3.50 per month), setting up a joint bank account requiring dual authorisation, or having a trusted person manage your finances temporarily. Many UK banks now offer gambling block features that you can activate through your mobile banking app, preventing gambling-related transactions.
Pros:
- Creates practical barriers to gambling
- Helps during moments of weakness or impulsivity
- Can be implemented immediately
- Protects your finances from gambling harm
- Combines well with other recovery methods
- Gamban blocks access across all devices
Cons:
- Gamban requires a monthly subscription
- Determined individuals may find workarounds
- Can feel restrictive or infantilising
- Requires honesty with others about your problem
- Doesn’t address psychological addiction
- May be temporary solutions if underlying issues persist
Financial controls work best as part of a comprehensive recovery plan that includes addressing the psychological aspects of addiction.
6. NHS Gambling Clinics
The NHS operates specialist National Problem Gambling Clinics in several locations across the UK, offering free, expert treatment for gambling disorders.
How the process works: You need a GP referral to access these services. The clinics provide comprehensive assessments and evidence-based treatments including CBT, motivational interviewing, and family therapy. Treatment is delivered by specialists experienced in gambling addiction. Assessment appointments evaluate the severity of your gambling, its impact on your life, and any co-occurring issues. Treatment plans are then tailored to your needs, typically involving regular therapy sessions over several months.
Pros:
- Completely free NHS service
- Delivered by qualified specialists
- Evidence-based treatment approaches
- Can address co-occurring mental health issues
- Comprehensive assessment and treatment planning
- May include family and couples therapy
Cons:
- Limited number of clinics across the UK
- Waiting lists can be several weeks or months
- Requires GP referral
- May involve travel to nearest clinic
- Not available in all regions
- Less flexible appointment times than private options
NHS clinics provide excellent specialist care but may require patience due to waiting times.
7. Residential Rehabilitation Programmes
For severe gambling addictions, residential rehab offers intensive treatment in a structured environment away from gambling triggers and daily stressors.
How the process works: Residential programmes typically last 28 to 90 days, during which you live at the facility and participate in daily therapy, group sessions, educational workshops, and wellness activities. Programmes address gambling addiction alongside any co-occurring issues like substance abuse or mental health disorders. Treatment includes individual counselling, group therapy, relapse prevention training, and aftercare planning. Facilities are located throughout the UK, often in peaceful, supportive environments.
Pros:
- Intensive, focused treatment without external distractions
- Removes you from gambling triggers and enablers
- 24/7 professional support
- Addresses multiple issues simultaneously
- Structured environment promotes recovery
- Often includes aftercare support
Cons:
- Very expensive (£5,000-£15,000+ for 28 days)
- Requires significant time away from work and family
- Not suitable for everyone’s circumstances
- May feel isolating or institutional
- Limited NHS-funded options
- Risk of relapse without ongoing support after discharge
Residential rehab is typically reserved for severe cases where outpatient treatment has been unsuccessful or where multiple addictions coexist.
8. Online Support Communities and Apps
Digital resources have made recovery support more accessible, with numerous apps, forums, and online communities dedicated to helping people stop sports betting and other forms of gambling.
How the process works: Apps like Bet Blocker (free), Recovery Record, and I Am Sober allow you to track your progress, block gambling content, and connect with supportive communities. Online forums run by organisations like GamCare provide spaces to share experiences anonymously. Many apps include features like progress counters showing days without gambling, motivational messages, and tools for managing urges. Some offer guided meditation or CBT exercises specifically designed for gambling recovery.
Pros:
- Many free options available
- Accessible anytime, anywhere
- Anonymous participation
- Convenient for those with busy schedules
- Can complement other treatment methods
- Regular reminders and motivation
Cons:
- Varying quality and evidence base
- Lack of professional oversight
- Easy to disengage without accountability
- May not be sufficient for severe addictions
- Requires self-motivation and discipline
- Limited personal connection compared to face-to-face support
Digital tools work best as supplementary support alongside more comprehensive treatment approaches.
9. Venue Self-Exclusion
Beyond online gambling, you can self-exclude from physical betting shops, casinos, and bingo halls across the UK.
How the process works: You can request self-exclusion directly at individual premises or use schemes like SENSE (Self-Exclusion National Support and Enhancement) that allow you to exclude from multiple venues simultaneously. When you self-exclude from a betting shop or casino, your photo and details are circulated to staff who are trained to refuse you entry and service. The exclusion period is typically a minimum of six months but can be longer. Some major operators like William Hill, Ladbrokes, and Betfred participate in multi-operator exclusion schemes.
Pros:
- Prevents access to physical gambling venues
- Staff are trained to enforce exclusions
- Can cover multiple premises through coordinated schemes
- Demonstrates commitment to recovery
- Free to request
- Immediate implementation
Cons:
- Requires visiting each venue individually in some cases
- Staff may not always recognise you, especially in busy periods
- Doesn’t prevent online gambling
- Can feel embarrassing to request
- Not all independent venues participate in wider schemes
- Determined individuals may try other locations
Venue exclusion is particularly important for those whose primary gambling occurs in bookmakers or casinos.
10. Medication-Assisted Treatment
While not a first-line treatment, medication can help some individuals manage the urges and compulsions associated with gambling addiction.
How the process works: A psychiatrist or specialist prescribes medication as part of a comprehensive treatment plan. Medications used include opioid antagonists like naltrexone, which may reduce gambling urges, or antidepressants if depression or anxiety contribute to gambling behaviour. Medication is always combined with therapy and support rather than used in isolation. Regular monitoring ensures the medication is effective and side effects are managed. This approach requires ongoing medical supervision.
Pros:
- Can reduce cravings and compulsive urges
- Addresses co-occurring mental health issues
- Supported by some research evidence
- May help when psychological interventions alone are insufficient
- Professional medical oversight
Cons:
- Not suitable for everyone
- Potential side effects
- Limited research specifically on gambling compared to substance addictions
- Requires prescription and medical monitoring
- Can be expensive if obtained privately
- May create dependency on medication rather than developing coping skills
Medication should only be considered under specialist guidance and as part of broader treatment.
Creating Your Recovery Plan
How do I stop betting effectively? The answer often involves combining several of these approaches. Most experts recommend beginning with immediate protective measures like GAMSTOP registration and financial blocks, then engaging with therapeutic support through counselling or support groups for long-term recovery.
How do I stop sports betting specifically? The strategies above apply equally to sports betting, though you might focus particularly on blocking sports betting apps, avoiding sports-related triggers, and addressing any beliefs about skill or knowledge giving you an edge.
Recovery is rarely linear. Setbacks can occur, but they don’t mean failure. The key is to remain committed to your goal, use available resources, and remember that thousands of people successfully stop gambling every year using these methods.
If you’re struggling with gambling, reaching out for help today is the most important step you can take. Whether you start with the National Gambling Helpline, your GP, or a trusted friend, taking action is the beginning of reclaiming your life from gambling.