Gambling Therapy Recovery Worksheets
1. Gambling Diary
Keeping a record of your gambling is an important step and can give you valuable insight into your behaviour. Keep a note of how much money and time you spend, how you feel whilst gambling and the triggers and consequences of your gambling. It may be useful to use the following template in order to proceed with this exercise - though you could, of course, create your own diary.
After completing your diary for a couple of weeks you may be able to start identifying trends in your behaviour. For example, it might be that you tend to feel anxious or lonely before starting to gamble.
2. The Crossroads
This exercise involves weighing up the problems and the benefits of stopping or reducing your gambling. This should help you to identify possible gains and losses of your gambling habits and can help you maintain your motivation and commitment to improve your current situation
3. Avoidance of risks & triggers
A helpful strategy, particularly in the early stages of trying to stop gambling, is to learn to recognise and avoid situations that may trigger your urge to gamble. Avoidance is a recommended tactic until you develop the skills to cope and avoid relapse.
4. Improve problem solving skills
It’s really common for people struggling with a gambling problem to enter into a process of circular thought - thinking that the solution to problem gambling is gambling. Winning a jackpot is an unlikely and unrealistic solution that will only make the problem worse. By developing realistic ways to solve problems or worries that may be causing you anxiety you be in a much better position to Improve your current situation.