Gambling Relapse – What to Do If You Start Gambling Again
Have you started gambling again after a period without gambling? A relapse can bring feelings of shame, worry and disappointment. But it does not mean that your previous progress has been lost. You can take new steps towards a gambling-free life.
What Is a Gambling Relapse?
A gambling relapse happens when someone starts gambling again after a period of being gambling-free. It may involve a single gambling episode or a return to gambling over a longer period.
For someone who has worked hard to stop gambling, a relapse can feel like a major setback. Perhaps you have been gambling-free for several weeks, months or even years.
Feeling disappointed is understandable. At the same time, it is important to remember that your time without gambling still matters. You have gained experience and knowledge that you can use as you move forward.
Why Do Gambling Relapses Happen?
Relapse can happen for several reasons. It often involves a combination of emotions, thoughts, situations and old habits.
Stress and Worry
When life feels overwhelming, gambling may seem like a way to temporarily escape difficult thoughts.
Difficult Emotions
Low mood, loneliness, frustration or emptiness may trigger a desire to return to familiar coping behaviours.
Financial Pressure
Debts or previous gambling losses can lead to thoughts of trying to win the money back through gambling.
Old Habits
Certain times, places or activities may be strongly associated with previous gambling behaviour.
Gambling Advertising and Easy Access
Advertisements, gambling apps and conversations about gambling can trigger urges even after a long gambling-free period.
Believing You Can Control It
After a period without gambling, you may begin to believe that you can gamble occasionally without losing control.
What Should You Do Immediately After a Gambling Relapse?
If you have started gambling again, you do not need to solve everything at once. Start by taking practical steps to stop gambling and reduce the risk of further losses.
Stop Gambling
Close the gambling app or website and step away from the situation. Do not try to win back your losses. Chasing losses can make things worse.
Block Access to Gambling
Use a recognised self-exclusion service available in your country to restrict access to gambling. Remove gambling apps and saved login details. You can find self-exclusion resources for Sweden, the United Kingdom, the United States and Canada further down this page.
Tell Someone You Trust
Talking about a relapse can be difficult, especially if you feel guilt or shame. However, support from another person can make a real difference.
Protect Your Finances
Avoid taking out new loans or using credit to fund gambling. Consider practical financial safeguards that may help you. If needed, seek independent financial or debt advice.
Reflect on What Happened
Try to identify the feelings, thoughts or situations that came before the relapse. Writing them down may help.
Make a Plan for the Next 24 Hours
Decide what you will do if gambling urges return. Choose specific activities and people you can contact. Take things one step at a time.
How Can You Deal with Guilt and Shame After a Relapse?
Many people experience guilt, shame and disappointment after returning to gambling. It can be difficult to know how to move forward.
Take Responsibility Without Judging Yourself
Taking responsibility for what happened does not mean you need to criticise yourself harshly.
Try to separate what you have done from who you are. A relapse does not define your worth as a person.
Focus on What You Can Learn
Think about what worked during your previous gambling-free period.
Which routines helped you? Which situations did you avoid? What could provide better protection in the future?
How Can You Prevent Another Gambling Relapse?
Preventing relapse is not only about resisting gambling urges. It is also about building a daily life with strategies, support and safeguards for difficult moments.
Recognise Warning Signs
Notice when you start thinking more about gambling, searching for gambling-related content or experiencing stronger urges.
Build New Routines
Fill your days with activities that provide relaxation, connection and meaning without gambling.
Create a Protection Plan
Decide in advance what you will do when gambling urges become strong and who you can contact.
Reduce Access to Gambling
Use self-exclusion, blocking tools and other practical safeguards to reduce the risk of impulsive decisions.
Look After Your Mental Wellbeing
Stress, worry and low mood can influence gambling urges. Try to make time for sleep, recovery and support.
Seek Help When Needed
If stopping gambling on your own feels difficult, professional support and treatment are available.
Make It Harder to Gamble Again
When gambling urges are strong, thinking about long-term consequences can be difficult. That is why it helps to put safeguards in place when you are feeling more stable.
- Use a recognised gambling self-exclusion programme available in your country.
- Delete gambling apps, bookmarks and saved login details.
- Limit your exposure to gambling advertising and gambling-related content.
- Reduce easy access to money that could be used for gambling.
- Write down the situations that create the greatest risk for you.
- Decide who you can contact when gambling urges become strong.
- Seek professional support if you are finding it difficult to stop gambling.
Gambling Self-Exclusion by Country
Self-exclusion programmes can help restrict access to gambling websites, apps and other gambling services. The available programmes and their coverage depend on where you live.
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Sweden
Spelpaus is a free national self-exclusion service covering gambling operators licensed in Sweden.
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United Kingdom
GAMSTOP is a free self-exclusion service for online gambling operators licensed by the Gambling Commission.
Separate self-exclusion options may be available for betting shops, casinos and other gambling venues.
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United States
Gambling self-exclusion programmes are generally organised at state level. Available programmes and the gambling activities they cover vary by state.
Visit the National Council on Problem Gambling for information about gambling support and available resources.
You can also contact your state’s gambling regulator to find out which self-exclusion programmes are available.
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Canada
Gambling self-exclusion programmes are generally organised at provincial level. Available services and their coverage vary depending on your province.
Contact your provincial gambling regulator or gambling operator to find out how to register for self-exclusion.
You can also visit Canada’s Lower-Risk Gambling Guidelines for information about gambling risks. This is an information resource, not a self-exclusion service.
Self-exclusion programmes do not necessarily block every gambling website or operator.
Always check which services are covered and consider combining self-exclusion with gambling-blocking software, financial safeguards and professional support.
Can You Become Gambling-Free Again After a Relapse?
Yes. A relapse does not have to mean returning to gambling over the long term.
Change can take time, and you may need new strategies, support from others or professional treatment.
Try to remember what helped you during your previous gambling-free period. You do not have to start from scratch when it comes to experience and knowledge.
If you would like to learn more about building a gambling-free life, read our guide on how to stop gambling .
Beyond Gambling – Support for a Gambling-Free Life
Beyond Gambling is a support app for people who want to stop gambling and build healthier habits.
The app includes practical tools that may help you move forward after a gambling relapse.
Urge SOS
Access support when gambling urges feel overwhelming and you need help pausing before acting.
Journal
Write down thoughts, feelings and situations to better understand your patterns.
Protection Plan
Prepare for situations where the risk of gambling may be higher.
Wellbeing
Track how you feel and reflect on your wellbeing over time.
Finances
Track your savings and set personal financial goals.
Daily Challenges
Take small, practical steps to help you build new habits.
Illustrative image. The actual app interface may look different.
Where Can You Get Help After a Gambling Relapse?
If you are struggling to stop gambling or experiencing repeated relapses, support is available.
You can contact a recognised gambling support organisation in your country for advice and guidance.
Your doctor or local addiction treatment service may also be able to provide information about available treatment.
If you are experiencing debt or financial difficulties, consider contacting an independent debt advice service.
For people in Sweden: You can contact Stödlinjen for gambling-related support. Municipal budget and debt advice services can also provide free guidance.
If you or someone else is in immediate danger, contact your local emergency services. In Sweden and across the EU, the emergency number is 112.
Common Questions About Gambling Relapse
Is relapse common in gambling addiction recovery?
Relapse can occur during recovery from gambling addiction, although not everyone experiences it. Stress, old habits and access to gambling can influence the risk. Support and relapse prevention strategies may help.
Have I failed if I have started gambling again?
No. A relapse does not erase the progress you made previously. It is important to take the situation seriously and consider what support you may need.
What should I do if I have lost money gambling again?
Do not try to win the money back by gambling more. Stop gambling, protect your finances and reach out to someone you trust.
Can I stop gambling again after a relapse?
Yes. A relapse does not mean that you have to continue gambling. You can draw on what you learned during previous gambling-free periods and seek additional support.
Should I tell my family that I have started gambling again?
Talking to someone you feel safe with may help you access support. If this feels difficult, you could start by speaking to a professional support worker.
Is treatment available for gambling addiction?
Yes. Treatments for gambling addiction include cognitive behavioural therapy (CBT). Contact a healthcare professional to discuss which support may be suitable for you.
Learn More About Gambling Addiction and Recovery
Explore more guides to help you understand gambling addiction and develop strategies for a gambling-free life.
You Can Take Another Step Towards a Gambling-Free Life Today
A relapse does not have to define your future. Beyond Gambling brings together tools for managing urges, tracking finances, monitoring wellbeing, building motivation and developing healthier habits.
Download on the App StoreBeyond Gambling is a support tool and does not replace professional healthcare or treatment.