When gambling gets out of control, it can quickly lead to serious consequences—financially, emotionally, and in everyday life. The good news? There are effective ways to reduce the impact of gambling and find more balance.

Gambling: A Fire to Contain

Think of gambling like a fire. To burn, it needs three key elements:

• Access to gambling – like oxygen keeping the flame alive
• Available money – the fuel that feeds it
• The urge to gamble – the energy that makes it flare up again

By acting on just one of these three aspects, the entire system can be weakened, helping reduce its hold.

Limiting Access to Gambling

Reducing opportunities to gamble is a concrete first step:

• Self-exclusion: Request to be temporarily banned from casinos, gaming halls, or online gambling platforms.
• Install website blockers: Protect your devices with blocking software or ask a trusted person for help.
• Reduce exposure: Avoid gambling venues, block ads, and adjust your social media to see less gambling-related content.

Limiting Access to Money

Without fuel, the fire dies down more easily. Some useful actions:

• Use prepaid cards or gift cards for your purchases.
• Carry little or no cash on you.
• Temporarily hand over your financial management to someone you trust.
• Lower or cancel withdrawal and credit limits on your cards.

Managing the Urge to Gamble

Gambling urges can be intense, but they’re not impossible to manage. Here are some helpful strategies:

• Reach out to us at 1-800-461-0140 or use the chat bubble at the bottom right of your screen. It’s free and available 24/7.
• Prepare a list of enjoyable alternative activities to turn to when an urge arises.
• Keep a journal to track your urges and emotions.
• Work on challenging gambling-related beliefs, like the idea that you can “win it back.”

A Few Things to Remember

Every small step matters. You don’t need to change everything overnight—start with one or two actions that feel manageable today.

And most importantly, remember: you’re not alone. The Gambling: Help and Referral team is here to support you anytime, anywhere in Québec.