Giving up gambling can be a major life challenge, and while some people believe quitting “cold turkey” is the best approach, it doesn’t work for everyone. For many, problem gambling is deeply connected to emotions, habits, and underlying issues that need more than willpower alone to resolve. A more structured recovery process can provide lasting success, offering both the gambler and their loved ones a path toward a healthier future. Here are five reasons why quitting gambling cold turkey can be tough — and solutions to make it easier if you’re pursuing this strategy.
Routine Becomes Habit
When a person tries to quit gambling cold turkey, they often underestimate how deeply gambling behavior has become a part of their daily life. The urge to place a bet, visit a casino, or play slot machines can feel overwhelming, especially if gambling has been a regular activity for years. Without a solid plan in place, you may be tempted to start gambling out of habit again, especially when faced with stress, boredom, or financial strain.
Developing new, healthier habits is essential to maintaining control over gambling urges. Engaging in hobbies, spending more time with friends, or finding new ways to use free time can reduce the temptation to return to gambling. Whether it’s playing an instrument, getting a volunteer job, or taking an exercise class, replacing gambling with positive activities can help ease the transition. Creating a structured routine and setting realistic recovery goals can provide a sense of purpose and limit the chances of falling back into old habits.
Withdrawal Symptoms Can Be Overwhelming
Gambling urges don’t just disappear overnight. While quitting gambling cold turkey doesn’t have the same physiological consequences as quitting alcohol or drugs, making such a huge life change can still lead to psychological withdrawal symptoms like restlessness, irritability, anxiety, and other negative emotions. These withdrawal symptoms can be intense and difficult to cope with, making some gamblers more likely to return to old habits.
Having a step-by-step recovery plan can make a huge difference in your recovery process. This plan may include slowly limiting your access to gambling apps, spending more spare time with friends and family members who don’t gamble, or working with a financial coach to develop a healthier approach to handling money. While these strategies may not eliminate withdrawal symptoms altogether, they can make life more bearable as you find your footing.
Unaddressed Triggers
Quitting gambling cold turkey often focuses solely on stopping the gambling behavior itself without necessarily dealing with underlying triggers that drive a person to engage in said behavior. These triggers can be emotional (depression, job-related anxiety, interpersonal conflict), situational (being near a casino, seeing a gambling advertisement), or social (peer pressure from friends or family members). Successfully stopping for a short period of time can lull some gamblers into a false sense of security, leading them to believe they have their gambling problem under control. However, as soon as they experience a specific trigger, they’ll be tempted to go back to playing slots, sports betting, or spending money on gambling apps all over again.
Professional help is one of the best ways to explore and control these triggers. In particular, cognitive behavioral therapy can be a helpful strategy for individuals looking to understand why they feel the urge to engage in gambling activities. This therapeutic approach focuses on identifying triggers and urges, dealing with negative emotions productively, and treating the true root of the gambling problem.
Connection to Depression & Other Mental Health Issues
For many individuals, problem gambling is not just about the money or the time spent playing online poker or visiting casinos. Compulsive behavior is often tied to deeper mental health issues, such as depression and anxiety, that cause an altered emotional state. Seeking professional support is often necessary to fully address these mental health complications and live a healthier life.
There are many types of mental health support available, from online self-help courses to professional psychiatric care. Along with cognitive behavioral therapy (mentioned above), some individuals dealing with problem gambling seek out motivational interviewing, family therapy, support groups, or more intensive options like inpatient treatment, especially if they’re struggling to control bipolar disorder, severe depression, debilitating anxiety, or substance addiction symptoms. Your own experience with problem gambling recovery is what matters most here, so don’t feel pressured to select one type of support over another.
Lack of Support for Quitting Gambling
Another reason quitting cold turkey doesn’t work for everyone with a gambling problem is the lack of a supportive environment. People who try to stop gambling activities on their own without support from others often struggle to resist the urge to resume problematic behaviors, especially when faced with familiar temptations like a notification from an online casino or a night out with friends who still gamble.
Support groups, such as Gamblers Anonymous, are designed to connect you with a community of people who understand the challenges of problem gambling. Talking with Gamblers Anonymous members who have gone through similar struggles can make a huge difference in fighting urges, setting boundaries with friends and family members, and building a stronger foundation for a more balanced life. If support groups aren’t something you’re interested in, professional help from counselors or other experts specializing in gambling harm can also provide valuable guidance in reshaping gambling habits.
We’re Always Here to Help!
March is Problem Gambling Awareness Month, meaning that it’s more important than ever to think about your relationship with gambling. Whether you’re attempting to quit gambling cold turkey or you’re taking a more gradual approach to limiting gambling behavior in your everyday life, the right support from friends, family members, and mental health professionals is non-negotiable for success on your recovery journey. Whether you need help managing withdrawal symptoms, treating depression, or connecting to support groups like Gamblers’ Anonymous, every person struggling with unhealthy gambling-related behaviors can benefit from a helping hand.
No matter if you’re new to recovery or you’ve been trying to stop gambling for years, 800-GAMBLER is here 24/7 to provide the support you need. Our toll-free, confidential helpline is open around the clock to listen to problem gamblers and their loved ones, and we can connect you with everything from support groups to professional treatment options. Call us today or use our online chat to start moving forward and winning back control over your life!