Prevention Tips
Whether you gamble occasionally or are worried about developing a problem, these evidence-based strategies can help you stay in control.
The Golden Rules
Setting Limits
Set a budget before you start
Decide how much you can afford to lose before you begin gambling. Treat it as entertainment money — not an investment. When it's gone, stop.
Set a time limit
Decide how long you will gamble and stick to it. Set an alarm on your phone as a reminder. The longer you play, the more you're likely to lose.
Never gamble with money you can't afford to lose
Don't use money allocated for rent, bills, groceries, or other essentials. If you're borrowing to gamble, it's time to seek help.
Leave your cards at home
Take only the cash you've budgeted for gambling. This removes the temptation to withdraw more money from ATMs at venues.
Understanding the Odds
The house always wins
Every game is designed so that the operator makes a profit over time. Poker machines in Australia are programmed to return 85-90% of money put in — meaning 10-15% is always lost.
Past results don't affect future outcomes
Each spin, hand, or race is independent. If a poker machine hasn't paid out in a while, it's no more likely to pay out on the next spin. This is called the "gambler's fallacy."
Wins are remembered, losses are forgotten
Our brains are wired to remember exciting wins and minimise the memory of losses. Keep a gambling diary to track your actual spending.
"Near misses" are not almost wins
Poker machines are designed to show near-miss results frequently. These are psychologically compelling but are no different from any other loss.
Healthy Habits
Find alternative activities
Replace gambling time with other enjoyable activities — exercise, hobbies, socialising, volunteering, or learning something new. Boredom and loneliness are major triggers.
Avoid gambling when emotional
Don't gamble when you're stressed, depressed, angry, or lonely. These emotional states make you more vulnerable to risky decisions and chasing losses.
Don't drink and gamble
Alcohol impairs judgment and lowers inhibitions. If you plan to drink, avoid gambling venues and apps. Many problem gambling sessions start after drinking.
Take regular breaks
If you do gamble, take frequent breaks. Step outside, get fresh air, have a meal. Continuous play leads to losing track of time and money.
Protecting Yourself Online
Use BetStop to self-exclude
Register with BetStop (betstop.gov.au), the Australian Government's free national self-exclusion register, to be blocked from all licensed online wagering services.
Block gambling apps and websites
Use website-blocking tools or apps like Gamban to prevent access to gambling platforms on all your devices.
Unsubscribe from promotions
Gambling operators send targeted promotions via email, SMS, and push notifications. Unsubscribe from all of them. These "free bets" and "bonus offers" are designed to keep you gambling.
Be wary of sports betting advertising
Sports betting ads are everywhere — during games, on social media, through influencers. Recognise these as marketing, not endorsements, and be critical of any "tips" or "guaranteed" outcomes.
Supporting Others
Talk openly about gambling
Break the stigma by having honest conversations about gambling with friends and family. Many people hide their gambling problems out of shame.
Know the warning signs
Watch for changes in behaviour: secretiveness about finances, mood swings, borrowing money, neglecting responsibilities, or spending excessive time on phones/computers.
Don't enable gambling
While it comes from a place of love, lending money or paying debts for a problem gambler enables the behaviour. Encourage professional help instead.
Look after yourself too
Supporting someone with a gambling problem is stressful. Seek support for yourself through Gam-Anon or counselling services. You can't help from an empty cup.
Common Myths vs Facts
Need More Support?
If you recognise any of these patterns in your own behaviour, it's never too early or too late to seek help. Support is free, confidential, and available right now.