Gambling harm affects thousands of New Zealanders each year, with close to $2.8 billion spent on gambling in 2023/2024. This guide provides evidence-based strategies and free support services to help you or your loved ones stop gambling and rebuild your life.
Stopping gambling can feel impossible when you are caught in the cycle of chasing losses, managing debt, and dealing with the emotional toll on yourself and your loved ones. However, thousands of New Zealanders have successfully overcome gambling problems using proven strategies and support services. This comprehensive guide provides practical steps, expert insights, and access to free resources that can help you stop gambling and regain control of your life.
Gambling products are specifically designed to be addictive. Whether it is pokie machines, online casinos, Lotto tickets, or sports betting, these activities trigger psychological responses that make it difficult to stop. In the 2023/2024 year, New Zealanders spent nearly $2.8 billion on gambling, with the largest amounts going to gaming machines outside casinos, followed by Lotto, casinos, and TAB betting.
Research shows that gambling harm creates a burden greater than some chronic health conditions like diabetes and osteoarthritis. When one person experiences gambling harm, between 5 and 10 people around them are also affected, including family members, friends, and colleagues. Certain groups face higher risks, including Māori, Pacific Peoples, Asian communities, young people, and those on low incomes.
Understanding that gambling is an addiction, not a moral failing, is the first step toward recovery. The shame and guilt you may feel are common reactions, but they should not prevent you from seeking help. Professional support services in New Zealand are designed to help you without judgment.
Identifying whether gambling has become harmful requires honest self-assessment. Many people minimize their gambling behavior or convince themselves they can stop anytime. However, certain warning signs indicate that gambling has moved beyond entertainment into harmful territory.
You may have a gambling problem if you experience any of these behaviors: being unable to stop gambling despite making repeated efforts to quit, feeling irritable or restless when trying to cut back, constantly thinking about gambling even when not playing, gambling as a way to escape negative emotions like stress or depression, or lying to family and friends about the extent of your gambling.
Other concerning behaviors include gambling with money needed for bills or essentials, borrowing money or using credit cards to fund gambling, selling personal or family items to get gambling money, and chasing losses by gambling more to try to win back what you lost.
Gambling harm extends beyond financial loss. You may notice increased anxiety, depression, or feelings of hopelessness. Relationships with partners, children, and friends often suffer as gambling takes priority. Work or study performance may decline due to preoccupation with gambling or time spent gambling. Some people experience physical symptoms like sleep disturbances, headaches, or digestive problems related to gambling stress.
If you recognize these signs in yourself or someone you care about, taking action now can prevent further harm and begin the recovery process.
Taking control of your gambling starts with concrete actions you can implement immediately. These practical steps create barriers between you and gambling opportunities while building healthier habits.
Honesty is the foundation of recovery. Acknowledge to yourself that gambling has become a problem and that you need help. This can feel extremely difficult, especially if you have been hiding your gambling or minimizing its impact. However, admitting the problem is essential for moving forward.
Share your situation with trusted family members or friends. Their support will be crucial as you work to stop gambling. Some people find it helpful to keep a gambling diary, recording when, where, and why they gamble, how much they spend, who they are with, and what emotions they are experiencing. This creates awareness of patterns and triggers.
Managing your money is critical when stopping gambling. Implement these financial controls immediately: give your credit and EFTPOS cards to your partner or a trusted person, set up automatic payments for all household bills so essential expenses are covered first, withdraw only the cash you need for daily expenses, and avoid carrying large amounts of money.
If you have gambling debts, contact the Gambling Debt Helpline on 0800 654 658. They can arrange for you to see a budgeting adviser in your area who will help you create a realistic debt repayment plan. Many banks now offer gambling transaction blocks. For example, Kiwibank allows customers to block transactions from online gambling sites. Contact your bank to discuss available options.
New Zealand law allows you to exclude yourself from most gambling venues, which is one of the most effective ways to break gambling habits. If you identify yourself to staff at a casino or pokie machine venue as having a gambling problem, the venue operator must by law exclude you from the venue. Both you and the venue can be fined if you enter the gambling area after exclusion.
You can self-exclude from a single venue or multiple venues through multi-venue exclusion coordinators. Local counsellors can support you through the self-exclusion process. For online gambling, apps like Betblocker or Gamban can block access to gambling websites on your devices. You can also manually block sites using your browser settings.
New Zealand offers a comprehensive network of free gambling support services funded by the government. When you reach out, trained counsellors provide immediate support, assess your situation, and create a personalized recovery plan. Services include one-on-one counselling, peer support, financial advice, and assistance with venue exclusions.
The process begins with a confidential initial appointment lasting 1 to 1.5 hours where you and your counsellor discuss your gambling patterns, triggers, and goals. From there, you receive ongoing support tailored to your needs, whether you want to cut back or stop completely. Family members and whānau are welcome to participate in sessions, and all services remain completely free and confidential.
Stopping gambling creates a void in your time and routine. Filling this space with positive activities is essential for long-term success. Identify activities you enjoyed before gambling took over, or explore new interests that give you satisfaction and purpose.
Create a written list of activities you can do instead of gambling and keep it visible as a reminder. Options include spending time with friends and family in gambling-free environments, exercising or playing sports, pursuing hobbies like reading, gardening, or crafts, volunteering in your community, taking classes to learn new skills, or joining clubs or groups that align with your interests.
Physical activity is particularly beneficial as it reduces stress, improves mood, and provides a healthy way to manage emotions that previously triggered gambling. Even short walks or simple exercises can make a significant difference.
Identify and avoid places, people, and situations that trigger your urge to gamble. This might mean taking different routes to avoid passing gambling venues, declining invitations to locations where gambling occurs, or limiting contact with people who encourage gambling. If you must visit a venue that has gambling facilities, go with friends or family who do not gamble and who can support your commitment to stay away from gambling areas.
Recognize emotional triggers as well. Many people gamble when feeling bored, stressed, angry, lonely, or celebrating. Develop alternative coping strategies for these emotions, such as calling a friend, practicing relaxation techniques, or engaging in physical activity.
Professional support dramatically increases your chances of successfully stopping gambling. New Zealand offers comprehensive free services designed specifically for gambling harm.
The Gambling Helpline provides free, confidential support 24 hours a day, 7 days a week. You can call 0800 654 655, text 8006, or use online chat services. Trained counsellors offer immediate support, information, and referrals to other services. The helpline also offers specialist services including Māori Gambling Helpline at 0800 654 656, Vai Lelei Pasifika Gambling Helpline at 0800 654 657, and Debt Gambling Helpline at 0800 654 658.
These services provide culturally appropriate support that respects your background and values. You can remain anonymous if you prefer, and all conversations are completely confidential.
Problem Gambling Foundation Services operates 18 clinics nationwide offering free face-to-face counselling. You can call 0800 664 262 or text 5819 to arrange an appointment. The first session typically lasts 1 to 1.5 hours, during which you and your counsellor will discuss your situation confidentially and develop a plan for working together.
Counselling addresses not only gambling behavior but also related issues like anxiety, depression, relationship problems, and financial stress. You are welcome to bring whānau or support people to your appointments. Services include individual counselling, peer support from people who have overcome gambling problems themselves, and public health education.
If someone else's gambling is affecting you, support services are available specifically for family members and friends. You do not need the gambler's permission to seek help for yourself. Counsellors can help you understand gambling harm, set boundaries, manage your own stress and emotions, and support your loved one effectively without enabling their gambling.
Stopping gambling is a process, not a single event. Long-term success requires ongoing commitment and the development of new life skills and perspectives.
Gambling often serves as a way to cope with difficult emotions or life circumstances. Learning healthier coping strategies is essential. This might include mindfulness and meditation practices, regular exercise routines, creative expression through art or music, structured problem-solving approaches for life challenges, or therapy to address underlying mental health issues.
Many people find that addressing co-occurring conditions like depression or anxiety significantly reduces their urge to gamble. Be open with your counsellor about all aspects of your mental health.
Financial recovery takes time, but it is achievable with proper support. Work with a budgeting adviser to create a realistic financial plan, prioritize essential expenses, negotiate with creditors if necessary, and gradually rebuild savings. Celebrate small financial victories, like paying off a debt or saving a modest amount. These successes reinforce your progress and motivation.
Gambling often damages relationships. Rebuilding trust with family and friends requires time, consistent behavior change, and open communication. Be patient with loved ones who may be hurt or skeptical. Your actions over time will demonstrate your commitment to change. Consider involving family in counselling sessions when appropriate, and participate in support groups where you can connect with others who understand your experience.
New Zealand law provides specific protections for people with gambling problems. Understanding these rights empowers you to use available tools effectively.
Venue operators are legally required to exclude you if you identify yourself as having a gambling problem. They must also exclude you if a family member or friend requests it on your behalf with appropriate documentation. Venues that fail to enforce exclusions can face significant fines. You also have the right to access free counselling and support services without discrimination, receive confidential treatment of your information, and have your cultural needs respected in service delivery.
If you experience problems with a venue not honoring an exclusion or other gambling-related issues, your counsellor or the Gambling Helpline can advise you on appropriate steps to take.
Stopping gambling in New Zealand is challenging but entirely achievable with the right support and strategies. The combination of immediate practical steps like financial controls and self-exclusion, professional counselling services, and long-term lifestyle changes creates a strong foundation for recovery. Remember that gambling addiction is a recognized condition, not a personal failure, and that free, confidential help is available 24/7.
Whether you are concerned about your own gambling or worried about someone else, reaching out for support is the most important step you can take. Thousands of New Zealanders have successfully overcome gambling problems and rebuilt their lives. With commitment, support, and the comprehensive resources available in New Zealand, you can do the same.
Recovery timelines vary for each person depending on the severity of the gambling problem, personal circumstances, and level of support. Some people stop immediately with proper support, while others need months or years of ongoing work. Professional counselling significantly improves success rates and speeds recovery.
All gambling support services in New Zealand are completely confidential. Your employer will not be informed unless you choose to tell them. Counsellors are bound by privacy laws and cannot share your information without your explicit consent, except in rare circumstances involving immediate safety risks.
Yes, you can use blocking software like Betblocker or Gamban to prevent access to online gambling sites on your devices. Many banks also offer gambling transaction blocks. Additionally, you can contact individual gambling operators to request self-exclusion from their platforms, though enforcement varies.
Relapses are common in addiction recovery and do not mean you have failed. If you gamble again, contact your counsellor or the Gambling Helpline immediately. They will help you understand what triggered the relapse, adjust your recovery plan, and get back on track without judgment.
Yes, all gambling counselling and support services are completely free, funded by the government through levies on gambling operators. This includes phone support, face-to-face counselling, peer support, budgeting advice, and assistance with venue exclusions. You will never receive a bill for these services.
You can seek support for yourself through services specifically designed for affected family members, even without the gambler's participation. Counsellors can teach you effective communication strategies, help you set healthy boundaries, and guide you in supporting your loved one without enabling their gambling. Call the Gambling Helpline at 0800 654 655 for guidance.
Leading organizations providing free, professional gambling harm support services across New Zealand
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