Maybe you just checked your balance and felt your stomach drop. Maybe it's late and you're the only one awake. Either way, you typed it: "I have a gambling problem." Even if it was only to a search bar, that's the first honest thing a lot of people say in a long time.
You might be early on this road, or a lot further along. Either way, this is what to do with what you just admitted.
You're not the only one with a gambling problem
NCPG estimates about 2.5 million US adults have a severe gambling problem in a given year, and another 5 to 8 million have mild or moderate problems. In NCPG's 2024 national survey, 17% of sports bettors reported problem gambling behaviors, and adults 18 to 34 were far more likely to report them than older adults. Betting apps put a casino in every pocket. A lot of people got caught, and you're one of them.
Recovering from a gambling problem is common
That same survey found 37% of people gambling in risky ways believe recovery is unlikely. The research disagrees. In US national surveys, about a third of people who'd had a gambling problem at some point no longer had one in the past year, and many of them got there without formal treatment. Treatment like cognitive behavioral therapy also helps people cut back in the months after.
What to do today
- Stop the next bet. Block the apps and set a cool-off in each sportsbook account. You don't have to decide the rest of your life tonight.
- Tell one person, or call the helpline. Call or text 1-800-MY-RESET (1-800-697-3738). It's free, confidential and open 24/7. This is what happens when you call.
- Get your money out of reach. Withdraw whatever's left in your betting accounts, then hand your cards to someone you trust or lock them in your bank's app.
- If you just lost big, follow what to do tonight and tomorrow.
- Know what the first weeks feel like. Restlessness and bad sleep are common. Read what gambling withdrawal feels like and how long urges usually last so nothing catches you off guard.
What to do this week
- Self-exclude. State self-exclusion blocks you from every licensed sportsbook in your state at once. See how to sign up. Then close your sportsbook accounts one by one.
- Go to a meeting. Gamblers Anonymous and SMART Recovery are free, and lots of meetings are online. Read what GA is actually like.
- Talk to a professional. Most states pay for free gambling counseling. Find out how to get it. If weekly sessions aren't enough, intensive and residential programs exist too.
- Face the money. List what you owe and call a nonprofit credit counselor at NFCC.org. Then work through this plan for gambling debt.
Not sure it's a "real" gambling problem?
Take the 9 signs self-check. If you're betting more than you meant to, chasing losses, hiding it or getting restless when you try to stop, that's reason enough to get help. You don't have to hit rock bottom first.
If your problem is sports betting specifically
Sports betting has its own traps: live betting, parlays, bonus bets, and the belief that knowing sports means you can beat the books. Start with how to stop sports betting.
FAQ
How do I know if I have a gambling problem?
Watch for betting more than you planned, chasing losses, lying about gambling, borrowing to bet and feeling restless when you try to stop. Gamblers Anonymous says most compulsive gamblers answer yes to at least 7 of its 20 questions.
Who can I talk to about my gambling problem?
Call or text 1-800-MY-RESET (1-800-697-3738) any time. It's free and confidential, and they can point you to local counselors and support groups.
Can you recover from a gambling addiction?
Plenty of people do. US national surveys found about a third of people who'd had a gambling problem no longer had one in the past year, and therapy helps a lot of people cut back or stop.
Is help for gambling free?
A lot of it is. The national helpline, Gamblers Anonymous, Gam-Anon and SMART Recovery cost nothing, and most states fund free or low-cost gambling treatment.
Get a plan that fits you
Answer a few questions and get a recovery plan with next steps for right where you are.
Start my planSources: NCPG: FAQ; NCPG: NGAGE 3.0 national survey (2025); Slutske, American Journal of Psychiatry (2006); Cochrane review of therapies for gambling (2022); Gamblers Anonymous: 20 Questions; NCPG: 1-800-MY-RESET.
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