Supporting someone on their journey to overcome problem gambling can be an emotionally draining experience. While your love and dedication are important, it’s also important to remember that you matter, too. The stress of watching a loved one struggle with problem gambling behaviors can take a significant toll on your mental health. As much as you want to be there for them, you also have a responsibility to take care of yourself. Self-care is vital for supporters of recovering gamblers, and these tips will show you how to prioritize it.
Problem Gambling Affects the Entire Family
When someone in your family grapples with problem gambling, the ripple effects can be felt by everyone. The constant worry, financial strain, and emotional turmoil can create a tense atmosphere at home. You might find yourself constantly checking bank statements, feeling anxious every time your loved one leaves the house, or lying awake at night wondering if they’ve relapsed. Children in the family may also be affected, sensing the tension and potentially developing their own anxieties or misconceptions about money. The unpredictability of a family member’s gambling behavior can lead to a lack of trust and stability within the home.
Tip #1: Prioritize Self-Compassion
When supporting a recovering gambler, it’s easy to become overly critical of yourself. You might question whether you’re doing enough or blame yourself for not noticing the signs earlier. However, practicing self-compassion is huge for your mental health and ability to provide sustained support.
Self-compassion involves treating yourself with the same kindness and concern you’d offer a good friend. It means recognizing that you’re doing your best in a challenging situation and that it’s okay to have moments of frustration or fatigue. Start by acknowledging your efforts and the progress you’ve made, no matter how small. Remind yourself that you’re human and it’s normal to feel overwhelmed at times. When negative thoughts arise, try to reframe them in a more compassionate light. Instead of “I should be handling this better,” try “I’m doing my best in a difficult situation, and that’s commendable.”
Tip #2: Make Sure You Get Enough Rest
Supporting someone through their recovery from problem gambling can be exhausting, both emotionally and physically. Sleep plays a vital role in our mental health, cognitive function, and emotional regulation. When you’re well-rested, you’re better equipped to handle stress, make clear decisions, and respond to challenging situations with patience and empathy.
Aim for 7-9 hours of sleep each night. Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Create a relaxing bedtime routine to help you unwind. This could include reading a book, taking a warm bath, or practicing gentle stretches.
Tip #3: Make Sure You Eat Enough
Stress and emotional turmoil can significantly impact your eating habits. You might find yourself skipping meals, reaching for unhealthy comfort foods, or losing your appetite altogether. However, proper nutrition is essential for managing stress, maintaining energy levels, and supporting your mental health.
Make an effort to eat regular, balanced meals throughout the day. Include a variety of fruits, vegetables, lean proteins, and whole grains in your diet. These foods provide the nutrients your body needs to function optimally and can help stabilize your mood. If you’re short on time or energy, consider meal prepping on less busy days. Having healthy meals and snacks readily available can prevent you from resorting to less nutritious options when you’re overwhelmed.
Tip #4: Try to Incorporate Exercise Into Your Routine
Regular exercise has been shown to reduce stress, improve mood, and boost energy levels — all of which are important when you’re dealing with the challenges of supporting a recovering gambler. Physical activity releases endorphins, often referred to as “feel-good” hormones, which can help combat feelings of anxiety and depression that often accompany this stressful situation.
You don’t need to commit to lengthy gym sessions to reap the benefits of exercise. Even short bursts of activity can make a difference. Try taking a 15-minute walk during your lunch break, doing some gentle yoga stretches in the morning, or dancing to your favorite music while doing household chores.
If possible, consider involving your loved one in physical activities as part of their recovery process. This can serve as a healthy distraction from gambling and provide an opportunity for positive bonding. Activities like hiking, bike riding, or playing a sport together can benefit both of you.
Tip #5: Build a Strong Support Network
Building a strong support network is essential for your own mental health and can significantly enhance your ability to help your loved one through their recovery process.
Start by identifying trusted friends or family members with whom you can share your experiences and feelings. Being able to express your frustrations, fears, and hopes with someone who listens without judgment can provide immense relief and perspective. Consider joining support groups specifically designed for family members of problem gamblers. These groups offer a safe space to connect with others who are going through similar experiences. Sharing strategies, hearing others’ stories, and receiving encouragement from people who truly know what you’re going through can be incredibly empowering.
Another Tip? Don’t Be Afraid to Get Help
Supporting a recovering gambler doesn’t mean you should neglect your own needs for support and guidance. It’s okay — and often necessary — to seek help for yourself. Remember, you can’t pour from an empty cup.
If you need support, don’t hesitate to call our 24/7 Confidential Helpline at 1-800-GAMBLER. We’re here to provide support for friends and family members, too. You can also use CCGNJ research to learn more about problem gambling recovery for loved ones. Taking care of yourself is not selfish — it’s key to your well-being and ability to support your loved one.