You can control your gambling - NSW Gambling Help€¦ · 1. You can control your gambling Most...
Transcript of You can control your gambling - NSW Gambling Help€¦ · 1. You can control your gambling Most...
You can control your
gambling
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Contents
1.Youcancontrolyourgambling 4
2.WhydoIgamble? 11
3.HowcanIcutback? 16
4.HowcanIstopgambling? 32
5.Thefuture 40
6.Whatotherhelpisavailable? 45
7.Forfamilyandfriends 49
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1. You can control your gambling
Mostpeoplegambleatonetimeoranother.ItmaybeattheTAB,onlotto,onthepokermachinesorinacasino.Formostpeople,gamblingisfun,entertainingandachancetowinabitofmoney.
Ifgamblinghasstoppedbeingfunforyouandstartedtofeellikeaproblem,thisworkbookcanhelp.It’sforanypersonwhoisspendingtimeandmoneygamblinginawaythatisharmfultotheirspouse,friends,familyorworkcolleagues.Ifyouwanttocheckwhetheryouareaproblemgambler,askyourself:
“Am I always in control of how much I spend
on gambling?”
“Is the time and money I spend
gambling hurting anyone else?”
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This workbook can help if:
•youwanttolearnmoreabouttheimpactofgamblingonyourlife
•youhaveagamblingproblemandhavemadeupyourmindtodosomethingaboutit
•youwanttoenjoyproblem-freegambling,or
•youwanttostopgambling.
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How this book can help
Thisworkbookasksyoutofillininformationaboutyourself.Onceyoudothat,itstopsbeingjustabookandcanbecomearealhelp.Everysuggestioninthisworkbookhasbeenputtherebecauseitcanhelpwithgamblingproblems.Theideascomefromyearsoflisteningtogamblerstalkingabouthowtheycoped,aswellasfrombooksaboutgambling.
Togiveyourselfafairgo,youshouldplanonworkingatyourproblemfortwelveweeks.Whenyou’vegotthatfar,seewhatyou’veachievedanddecidewheretogofromthere.
Gothroughthestepsinthebookcarefullyandslowly.Evenifitworksreallywellforyoudon’tthrowtheworkbookaway.Keepitsomewheresafesoyoucancheckouthowyou’regoinglateron.
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How bad can problem gambling become?
Beforewelookatwaystomanagegamblingit’simportanttohaveareallyclearideaofhowseveregamblingproblemscanbecome.Theharmcausedbygamblingcanimpacton:
Emotions
Youcanfeelanxiousordepressedwhenyouarelosingalotofmoneyandjugglingbills.Havingtolietofriendsandfamilytocoveruplossescanleaveyoufeelingisolatedandalone.
Money
Whengamblinggetsaholdonyou,youcanlosemoneymuchfasterthanmostpeoplecanearnit.Borrowingdelaysthedisasterbutdebtmakesthedrivetogambleevenstronger.
Work
Workperformancesufferswhenyou’reworryingaboutgamblinglosses,debtsandlies.Sometimesyoufeelsobadyoucan’tgotowork,orgambleinsteadofworking.
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Somepeopleevenenduptakingmoneyfromtheirwork,withpossiblelegalconsequences,orborrowingfromworkmates,whichcanleadtoconflictifyoucan’trepayintime.
Family
Relativesgetcaughtinabind;theywanttosavethegamblerfromlosingajob,beingtakentocourtetc.,buttheyarefedupwithlendingmoneyandnevergettingrepaid.
Social life
Peoplewithgamblingproblemshavelittletimeforsocialisingandoftenlosefriends.
Am I a problem gambler?
Sometimespeoplewithgamblingproblemsarereferredtoasbeingilloraddicted.Whenitcomestousingthisworkbook,thelabelsdon’tmatteraslongasyouacceptthatyourgamblingisaproblemandunderstanditiswithinyourpowertochangethatproblem.Ifyou’restillnotsurewhetheryouhaveagamblingproblem,tryansweringthefollowingquestions:
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Tick the boxes below, truthfully as you can, about your experiences over the last 12 months
1. Sometimes I’ve felt depressed or anxious after a session of gambling.
Yes,that’strue No,Ihaven’t
2. Sometime I’ve felt guilty about the way I gamble.
Yes,that’strue No,Ihaven’t
3. When I think about it, gambling has sometimes caused me problems.
Yes,that’strue No,ithasn’t
4. Sometimes I’ve found it better not to tell others, especially my family, about the amount of time or money I spend gambling.
Yes,that’strue No,that’snottrue
5. I often find that when I stop gambling, I’ve run out of money.
Yes,that’strue No,that’snottrue
6. Often I get the urge to return to gambling to win back losses from a past session.
Yes,that’strue No,Idon’t
7. Yes, I have received criticism about my gambling in the past.
Yes,that’strue No,Ihaven’t
8. Yes, I’ve tried to win money to pay debts.
Yes,that’strue No,Ihaven’t
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EightGamblingScreen–EarlyInterventionGamblingHealthTest–DevelopedbySeanSullivan–GoodfellowUnit–AucklandMedicalSchool
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Ifyouticked‘Yes’forfourormoreofthesequestionsthisindicatesaproblem,however,evenifyoutickedoneandarestillunsurewhynotfindoutmore?
Togetfurtherhelp,orifyouarestillunsurewhetheryouhaveagambingproblem,pickupthephoneorlogontoourwebsite,anonymouslyifyouprefer.
Do I need to give up gambling?
Somepeoplewhoareproblemgamblerscanreturntoacontrolledlevelofgambling.Howevermostpeopleprefertoabstain,orgiveupgamblingforgood.Therearenorulesfordeterminingwhetheryoushouldreduceorstopyourgambling.Generallyifyou’relosingmoremoneythanyoucanafford,accumulatingdebts,sufferingmentally,physically,and/orsocially,givingupmaybeyourbestoption.
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Why do I gamble?
Peoplegambleforlotsofdifferentreasonsandsometimesthosereasonschange.YoumightgambleregularlyattheTAB‘towinmoney’butjointheMelbourneCupsweepinyouroffice‘tobesociable’.Youmightusuallyplaypokermachinesalonebutshareamachinewhenyougooutwithfamilyandfriends.
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Understandingwhyyougamblecanhelpyouchangeyourbehaviour.Readthereasonsintheboxandcircletheanswerthatappliestoyou.
Why do I gamble?
1. to win money neversometimesregularly
2. for entertainment neversometimesregularly
3. to be sociable neversometimesregularly
4. to make a big win neversometimesregularly
5. to forget troubles neversometimesregularly
6. to escape from problems neversometimesregularly
7. for something to do neversometimesregularly
8. for excitement neversometimesregularly
9. to avoid talking to people neversometimesregularly
Write your own reasons below:
10. neversometimesregularly
11. neversometimesregularly
12. neversometimesregularly
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Check your reasoning
‘To win money’, ‘For entertainment’, 'To be sociable’.
Mostregulargamblerssaytheygambletowinmoney,forentertainmentortobesociable.Tickingthesecommonreasonsdoesnotnecessarilyindicateagamblingproblem.
‘To make a big win’.
Quiteafewregulargamblersalsotick‘tomakeabigwin’.Oftenproblemgamblershaveareallybigwinintheirpastthatputsthemthousandsofdollarsinfront.Whentheygetintodebttheythinkgamblingwilldeliveranotherbigwinandsolvetheirmoneyproblems.Ifyouthinkthisway,youshouldbeawareit’sareallydangerousreasonforgambling.Youarechasingyourlossesandthisisasteptowardslosingcontrol.Usepage26toGetYourThinkingStraight.
‘To forget troubles’.
Ifyouregularlygambletoforgetyourtroubles,youareaddingtothem.Theproblemsolvingtechniquesonpage44andtherelaxationstrategiesonpage37canhelp.
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‘To escape from problems’
Ifit’saproblemthatcantbefixed,likeajobyou’vegottoputupwithforthetimebeingorasickrelativeyoumustlookafter,thereareotherwaysofescapingforawhile.Seepage36forideas.
‘For something to do’
Sometimesaproblemgamblerstartsgamblingbecausetheydon’thaveanyinterests,sportsorhobbiestoenjoy.YoumightwanttoworkonotherintereststoFillTheGap(seepage36&37).
‘For excitement’
Peoplewhoregularlygetveryexcitedwhengamblingaremorelikelytolosecontroloftheirlosses.Youmightwanttogetsomelimitsandreducethecashyoucarry.Pages25&34canhelp.
‘To avoid talking to people’
Sometimesit’snaturalandhealthytowanttobealone.Butifyouneverfeeleasyincompanyandgamblingisyourescape,youcanendupfeelingcutoffandalone.Counselling(seepage45)canhelpyoudealwiththesefeelings.
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Aswellasthesereasons,peoplemaygambleasahabit.Thereasonstheystartedhavebeenforgottenandthehabitjustgoeson.Thefollowingchapterscanhelpyoubreakthehabit.
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How can I cut back?
Tell others about your decision
Itiseasiertosticktodecisionsifyoutellotherpeopleaboutthem.Whynotstartbytellingsomeoneimportanttoyouthatyouaregoingtotrytocutbackonyourgambling?
Remember,youneedtochoosecarefullyandtalktopeopleyoucantrustwhenlookingforthesupportofothers.
Wife/Husband YES/NO
Girlfriend/Boyfriend YES/NO
Close friend YES/NO
Parent/Family YES/NO
Other friends YES/NO
Workmates YES/NO
Religious Adviser YES/NO
Which of these people have
you told?
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Stopping or Controlling?
Somepeople,perhapsthosewithasmallerproblemmaybeabletokeepgamblingandcontrolit.However,formanypeopletheonlythingthatwillbeeffectiveistostopaltogether.Youmustbehonestwithyourselfaboutwhethercontrollingorstoppingisthebestoptionforyou.
Ifyoudecidedtotrytocontrolyourgambling,thenyouneedtochangesomeaspectsofyourthinkingandbehaviour.
1. Expect to lose
Ofcourseyouhopetowin–that’spartofthefun.Butberealistic:thegamblingindustrydoesn’texisttomakeyourich!Itexiststoprovideentertainmentandmakemoneyforthosewhorungamblingvenues.
2. Set a budget
Choosetheamountthatyouwillspendperweekorpergamblingsession.Makesureyoucanaffordtolosewithoutitcausingyouhasslesinyourlife.Thensticktoit!Ifyoulose,youwillhavepaidforyourentertainment.Ifyouwin,trynottogiveitall
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backchasinganevenbiggerwin.Takeitaway andspenditonsomethingorotherthangambling.
3. Never chase losses
Thegreatestdangeringamblingcomesfromthemyththatafteralosingstreakawinisinevitable.Evenwhentheoddsare50-50,suchaschoosingredorblackatroulette,runsof25ofthesamecolourhavebeenrecorded.Youwillneverknowwhenalosingrunwillend.Andit’squitelikelyyourmoneywillallbegonewellbeforeitdoes!
4. Stick to your budget!
Keeparecordofwinsandlossesinyourgamblingdiary(p.19).Ifthisshowsyoucan’tsticktoyourbudget,thanyoumayneedtoseriouslyconsiderthenextoption:stopping(p32).
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Write your own gambling diary
Agamblingdiaryhelpsyoutobehonestwithyourselfabouthowoftenyougambleandhowmuchyoulose.Keepingadiarycanhelpyoudevelopself-awarenessandchangesyourbehaviour.Rememberyoudonothavetogambleeverydayorlosemoneyeverysessiontohaveaproblemwithgambling.
Byidentifyingthethoughts,feelingsandsituationsthatoccurbeforeandduringagamblingsession,youcanstarttounderstandthecausesofgambling.Thisknowledgeisimportantifyouaregoingtobreakyourgamblinghabitasitwilltellyouexactlywhattriggerseachepisode.
Remember,youmayhavemadethedecisiontogamblehoursordaysbeforeyouactuallygamble.Gamblingisnotspontaneous;youchoosetodoit…justasyoucanlearntochoosenottodoit.
Differentpeoplecangambleforcompletelydifferentreasonsandthediarycanhelptoidentifythereasonsthatarerelevantforyou.Forexample,whileone
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personmightgambletobearoundotherpeople,ortoescapetheirloneliness,someoneelsemightgambletobeawayfromthepressuresofotherssotheycanbe‘alone’.
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21
DA
TE
4
APR
Il
20 M
AY
30 J
uN
E
Bef
ore
yo
u g
amb
led
: W
hat
was
the
situ
atio
n?
Bad
day
atw
ork.
Pa
yday
.Iw
asin
the
A
tho
me
bym
ysel
f.
Driv
ing
past
the
pub
.pu
bha
ving
ad
rink.
Wha
tw
ere
you
feel
ing?
St
ress
ed,t
ired
&a
ngry
.D
runk
.
Bore
d&
lone
ly.
Wha
tw
ere
thin
king
?Ju
stp
ut$
20in
.Ia
lway
slo
se,s
urel
y
Gam
blin
gw
on’t
hur
t.
I’md
uef
ora
win
.
It’s
ag
ood
esca
pe.
Wh
en y
ou
dec
ided
to
pla
y:
W
hat
wer
eyo
ufe
elin
g?
Hop
eful
.H
appy
.
Exci
ted.
Wh
en y
ou
wer
e p
layi
ng
:
W
ere
you
win
ning
or
losi
ng?
Losi
ng$
300.
W
inni
ng$
200.
Losi
ngh
eaps
.
Wha
tw
ere
you
thin
king
?Ic
an’t
aff
ord
tolo
se.
I’mo
na
roll.
Bet
up.
W
hoc
ares
ifI
lose
?
M
achi
nem
ust
pay
soon
.
Wha
tw
ere
you
feel
ing?
Pa
nic.
Sca
red.
Ex
cite
d.
D
epre
ssed
?
Wha
tdi
dyo
udo
nex
t?
Lost
ano
ther
$20
0
The
roll
ende
dan
dI
Wen
tho
me,
and
ch
asin
gaf
ter
the
$300
.lo
ste
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g.
fe
ltev
enm
ore
bo
red
and
lone
ly.
Gam
blin
gdi
ary
exam
ple
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Keep your diary up to date
Onceyou’vesetyourbudgetlimit,keepyourlimit,keepyourgamblingdiaryforatleasttwelveweeks.Ifyougetbehindit’sagoodsignalthatyouarenotreallytakingyourproblemseriously.Tryputtingadiarysheetwhereitcatchesyoureye;onthefridgedoor,byamirror,nexttothephone.Ifyou’vegotsomeonehelpingyou,putitwheretheycanseeittoo.
use your diary to work out danger signs
Usingtheinformationfromyourdiaryyoucanworkoutwhengamblingislikelytobeaproblemforyouandhowtogetitbackundercontrol.
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Youmightfindthingslike:
Gambling is a problem when:
• I’mbored
• Ifeelfed-up/angrybeforeIstart
• Ihavetimetospare
• Ihavemorecashwithme
• Ihavealreadylostalot ofmoney
• IbelieveIwillwintoday;ifI knowa‘surething’orthatthe pokermachineisjustaboutto payout.
•WhenIlosemoneyIcan’tafford
•WhenIlosemoneythatI’ve committedtosomethingelse
Gambling is safer when:
• Ihavecompany
• Iambusy,thinkingabout otherthings
• Ihaveno/littletimetostay
• Ihavesmallamountsofcash
• Idon’ttakemycreditor EFTPOScard
• Itellotherpeopleabout whatI’mdoing
• Idon’tlieabouthow muchIspend
• I’mnotfeelingangry depressedorupset
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Thin
gs
I lik
e ab
ou
t m
y g
amb
ling
:
You
can
use
the
info
rmat
ion
iny
our
diar
yto
wei
ghu
pth
epr
osa
ndc
ons
ofy
our
gam
blin
g.
Fill
int
het
able
bel
ow:
Thin
gs
I d
o n
ot
like
abo
ut
my
gam
blin
g:
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Control cash for gambling
Lotsofgamblerskeeptheirlossesundercontrolbykeepingonlysmallamountsofcashonthem.Theyonlytakecashforlunchoradrink.TheyleaveEFTPOScards,creditcardsandchequebooksathomeandtheydonotborrowmoney.Onthedaystheyplantogamble,theydecidedhowmuchtospendandtakeonlythatsumofmoney.AskingyourbanktolowerthedailywithdrawallimitofyourEFTPOScardisalsoagoodidea.
limit the time to gamble
Stickingtoabudgetworkswellwhenyoucombineitwithagamblingtimelimit.Youcanlimittimeby:
•arranginganotherappointmentsothatyoucannotstayatthegamblingvenuelongerthanoriginallyplanned;
•startinglatersothere’slesstimetogamblebeforeracesendorthecluborhotelcloses;or
•havingafriendwithyouwhoyoureallywanttotalktosoyourgamblingdoesn’tgoonnon-stop.
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Get your thinking straight
Problemgamblersoftenendupwithsomeprettystrangewaysofthinkingabouthowmuchtheyloseandhowskilfultheyareatgambling.
Problemgamblershavenoideahowmuchtheywinorloseinthelongtermbuttheybelievetheyareinfront.Theonlywayagamblercanbesurethatheorsheisthinkingstraightwhentheysay‘I’mahead’isiftheirdiaryrecordsactuallyadduptoaprofit.Otherwise,youmustassumethatyouarebehindandmakesureyourthinkingfitsthefacts.Ifyouknowthatyourthinkingiswrongthenpracticesayingstraightthingstoyourself,like:
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•‘Gamblinghasputmeindebtby$2,000’
• ‘EachweekIlose/spendabout$60’
•‘ThemoreIplay,themorelikelyitisthatmyplaywillresultinmelosingoverall’
•Afterarunoflosses,raisingmystakesandbettingonoutsidersisstupid’
Someformsofgamblingareaboutchanceratherthanskill.Regularpokermachinesplayersoftenthinktheyknowwhenamachineisabouttopayout.Butit’simpossibletopredicttheresultwhenthereelsarespunatrandomandthereareseveralmillioncombinations.Ifyouthinkyoucanpredictawinyouneedtogetyourthinkingstraight.
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Whenyoustarttomakechangestoyourgamblinghabits,saygoodthingstoyourself.Thismayseemsillybutwhatwesaytoourselvesisreallyimportant.Ithelpsyouchangeoldhabits.Saythingslike:
• ’I’vesaved$100already.Itreallyis worththeeffort’.
•‘Ifeltreallygoodnotbettingoneveryrace. Iwasmoreskilfulinchoosingmybets’.
•‘It’sgettingeasiertokeepthegambling undercontrol’.
Practical tips for regaining control
Forsomegamblerscuttingoutgamblingistheonlywaytoreallysolvegamblingproblems.Thefollowingtipsmaybeusefulifyouaretryingtocutdowngamblingandreduceproblems.
Gamblingcanbetriggeredoffbythingsyoudo.It’slikeachain,onelinkleadstothenext.IfabarwiththeracingonTVoraclubwithafavouritepokermachineisthebeginningofthechainforyou,thenavoidgoingthereforawhile.Youcanevenexcludeyourselffrompokermachinevenuesandcasinos.IfyouliveinNSW,youhavetherighttoaskapuborclub
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toexcludeyoueitherfromthewholevenueorfromcertainareaswithinit.Inthecaseofclubs,youwillneedtosignaseparatedocumentforeachclub,youmayvisit,althoughyoucanself-excludefromseveralhotelsinonego.YourlocalgamblingcounsellororGamblingHelpServicecanhelpyoucompletethisprocess.Youcanalsoaskthecasinotoexcludeyou.
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For punters
•Checkform
•Neverbelieveinthe‘goodthing’
•WriteoutyourselectionbeforeyougettotheTAB
• Watchtheoddsbutdon’talwayschangeyourbetatthelastminute
•Ifyouaresure,placeyourbetwellbeforethestart
•Don’tbetoneveryrace
•Don’talwaysstayandlisten/watchtherace
•Collectanywinningswhenallracesareoverorthenextday
For poker machine players
•Limityourcashandgamblingtime
•Buysmallamountsofchange
•Don’tmixdrinkingandgambling
•Don’tbelievethefeelingthatyoucan tellwhenthemachinewillpayout
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•Doitforfunanddon’texpecttowin
•Setawinlimit.Makearuletocashoutcreditsabove$100forexample
•Whenyougettothevenue,talktosomeoneanddelayyoursessionfor30minutes
•Takeregularbreaks
•Goonlyatscheduledtimes,whicharepre-planned
Whenyouaretakingpartincasinoorsportsbetting,alwayssetalimitanddon’toverestimateyourlevelofskill.Checkyourbettingdiaryifyouneedareminder.
Summary of main points
Togetgamblingbackundercontrolyoucan:
1.Tellothersaboutyourdecision2.Setlimitsandsticktoabudget3.Keepagamblingdiary4.Useyourdiarytoworkoutdanger signsandplanyourgambling5.Controlyourcash6.Limitthetimetogamble7.Getyourthinkingstraight
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4. How can I stop Gambling?
Ifgamblingiscausingyoualotoftroubleandyouarereallystrugglingfinancially,itmightbebesttogiveitupaltogether.Herearesomeextrastrategiestohelpyoukickthehabit.
Get someone to help you
Don’tbeputoffbythis.Youcandoitonyourownbutasupportpersonmakesiteasier,especiallyifyou’vegotseriousproblemscausedbygambling.Thispersonmightbeaspouse,parent,friendorcounsellor.Onceyouchooseasupportperson,makeadefiniteagreementtoworkontheplansinthischapterwiththem.
Talk about lying
Manyproblemgamblersenduphidingtheirgamblingfrompeoplefromthem.Thisisunderstandableasitishardtoexplaintoapartner,familymemberorfriendsomeofthethingsthatproblemgamblersdo
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tokeeptheirgamblinggoing,suchasborrowingmoneyfromfinancecompaniesortakingcashfromachild’smoneybox.
Whenpeoplelieaboutgamblinganddebts,theymaysometimestrytogambletheirwayoutofdebtsotheywon’thaveto‘comeclean’.Thisusuallysendsthemfurtherintodebt.Comingcleanaboutgamblingwithatrustedpersoncanrelievepressureandprovidethespacetoprepareamorethoughtfulplanforrecovery.
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Lyingisahardhabittobreak.Ifithappenswithyoursupportperson,itstopsthembeingabletohelpyoubecausetheywon’ttrustwhatyousay.Youandyourhelperneedtotalkaboutthisandplanouthowtocope:
•talkaboutsomeoftheworstliesyou’vetold inthepastandtheconsequences
•checkoutwhat’shardesttotalkabout
•understandthatmoregamblingmayhappenandagreetotalkaboutitwhenitdoes
Onelastthingyouhavetoagreewithyourhelper:youmustnotexpectthemtogiveorlendyoucashforanypurpose.Theycan’tdothisandhelpyou.
Control your cash
Somegamblerscangiveitupfairlyeasily.Mostfindthatforquitesometimetheycan’tstopiftheyhavecashintheirpocketandtheclub,TABhotelorcasinoisopen.Manywhostopgamblingtakealotoftroubletogettheircashflowundercontrol.Tickthestepsyoutry:
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checklist
nolargesumsofcashkeptinthehouse
carryonlyenoughcashfortheday’sexpenses
wagespaiddirecttosavingsorbankaccount
wagescollectedbyspouse
allaccountsneedtwosignatures
billspaidbyautomatictransfer,chequeorcreditcard
familyandfriendsknowwhatyou’redoingandhavebeentoldnottolendyoumoney
allcashflowis‘visible’onaccountprint-outs
newplanstocontrolcashflowaremadewhenthereisachange,suchasaholidayoranewjob
jobshandlingcashareavoided
askyourbanktolowerthewithdrawallimitonyourATMcardto,say,$100aday
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Thismayseemalotofworkbutifyouhaveagamblingproblem,youknowwhatanexpertyouareatgettingholdofcash.Onceyouworkoutasystemthatsuitsyou,youcanrelaxabitasyouhavemadeit‘impossible’togamble.Thereisanotherbenefitifyouareinarelationshipthathasbeenhurtbygambling.Yourpartnerwon’tstarttotrustyoustraightawaybutyoucanexplainwhatyouaredoingandencouragethemtolookataccountstatementsandcheckupforthemselves.
Fill the gap
Problemgamblersmayspend10-20hoursormoreaweekgambling.Theyalsospendalotoftimethinkingandworryingabouttheirgambling.
Whenyougiveupgamblingyouneedtofillthegapitleaves.Therearelotsofwaystodothis:
•planahead
• gettoknowfamilyandfriendsifyou haveneglectedthemwhilegambling
• takeanotherpart-timejob
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• ifyouarealunch-timegambler,gosomewheredifferentwithworkmates,arrangetomeetsomeone,takeasandwichandreadabook,goforawalkorjog
• takeupahobbyorsport
• setshortandlongtermgoals
• lookatotherthingsyoucandoto‘treat’yourself
• makeyourhomeaninterestingplacetobein,withinterestingthingstodo
• starttodothethingsyoumayhavestoppedwhenyoustartedtogambletoomuch
Relax and look after yourself
Givingupwhenyou’vespenthourseachweekgamblingcanmakeyoufeeltenseandirritable.Thiscanfeelevenworsewhenyoustillgointotheplaceswhereyougambled,liketothecluborhotelifyouplayedthepokermachines,orpassaTABorthecasinoonyourwaytowork.
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Learninghowtorelax,gettingplentyofrestandeatingproperlycanhelpyousticktoyourgoalofreducingorgivingupgambling.Youcantry:
Muscular relaxation training
Thisconsistsoftensingandrelaxingeachmusclegroupinyourbodyuntilyoubecomeanexpertingettingridofalltension.Youcanlearnthisskillfromhealthcentrenursesorcounsellorstrainedinthetechnique.Arelaxationtapemightalsohelp.
Exercise
Walking,cyclingswimming,tennis,running,footballandahundredothersportsareagreatwaytorelax.Thinkofsportsyou’vedoneandcouldtakeupagainortryanewone.Tryandfititintoyourroutinesoitbecomesahabit.
Yoga
Thisisanothergoodwaytorelaxandtostopyourmindgoingoverandoverproblems.Findoutwhereayogaclassisheldandgiveitago.
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Meditation
Therearemanytechniquesformeditation.Checktheweboryourphonebookforlocalservices.
Anotherwaytogetusedtonotgamblingistopracticeitinyourheadwhenyouarerelaxed.Yes,that’sright,practicenotdoingit!Forexample,Helencouldpictureherselfgoingintotheclubwithsomefriends,seeingandhearingthepokermachines,havingadrinkandsittingandtalking.Thenshepicturesherselfgettingupandleavingtheclub.IfHelenpracticesthismanytimesinherheaditiseasiertodoinreallife.Acounsellormaybeabletohelpyouwithyourownstrategies.
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5. The future
Busts and setbacks
Problemgamblerscankickthehabit.However,youmustbefairtoyourself.Problemgamblingislikeanaddiction.Itisreallyhardtostoportokeepitundercontrol.Evenifyouhavecarefullyworkedattheideasgiveninthisworkbookyoumustexpectthattheproblemwillcomebackattimes.
Onethingweknowisthatyoucanoftenpredictwhenproblemgamblingwillreappear.Youaremorelikelytolosecontrolwhenyouhavehadbadtimesinotherpartsofyourlifethatmakeyoufeelsad,anxious,angryordepressed.Whenyoufeelthisway,it’schallengingtosticktoyourplans,asyoumayfeelanurgetoborrowsomemoneyandgobacktotheoldhabit.
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When you feel like you might gamble again, or if you do gamble again, there are five things you can do:
• ContactGamblingHelponline,byphoneon1800858858orfacetoface.Formoredetails,pleaseseepage45
•Talktoyourhelperorwriteyourfeelingsandactionsinyourgamblingdiary.Ifyougambled,lookatwhathappenedandseeifyoucanspotwaysofstoppingitnexttime.Lookforthegoodbitstoo
• Controlyourcash
• Fillinthegapwiththenewthingstodo
• Practiceyourrelaxation
Bustscanhappentoproblemgamblersevenayearorsoaftergivingup.Yougetbetteratknowingwhenitcanhappenandmakingsurethatyourplanslimittheharmdone.You’llfindthatifyoulearnfrommistakesyou’llgetmoreconfident.
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Friends can help
Thereisnodoubtthatifyouhavehelpfromyourpartnerandclosefriendsyouaremorelikelytosucceed.Byborrowingmoney,lyingandspendingalltheirfreetimegambling,problemgamblershaveoften‘pushed’theirpartnerorclosefamilyandfriendsaway.Nowthatyouaretryingtokeepyourgamblingundercontrol,makeanefforttoexplainyourproblemtoyourfriends.Mostpeoplecanunderstandtheproblemofgettingaddicted.Onceyoucanadmitthatyourproblemmayhavehurtthem,andyoucantellthemso,thentheywillbebarrackingforyou.
IfyouareshortofthissortofhelpthenyoumaywanttotrygoingtoaGamblersAnonymous.Youmayfindagoodfriendforlife.GamblersAnonymousisnotrunbyqualifiedstaff.Itisaselfhelporganisationandisindependentlyfunded.
Contact details are available through Gambling Help 1800 858 858.
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Become a good problem solver
Ifproblemshappeninotherpartsofyourlife,don’tstickyourheadinthesand.Dowhatyou’vedoneaboutgambling.Lookyourproblemintheeyeandcopewithit.Goodproblemsolvinghasthefollowingsteps:
• Recognisethereisaproblemandlookcloselyatit.Whendoesithappen?Whoisinvolved?Howlongdoesitlast?Whatstartsitoff?
• Brainstormthewaysyoucoulddealwiththeproblem.Writeoutalistandputdowneventhesillyorimpossibleideas.
• Decidewhichisthebestsolutionandtryitout.
• Checktoseeifitworks.Ifitdoesn'tstartagain.
Youcanseethatyouhavealreadydonethestepsforyourproblemgamblingwithabitofhelpfromthisworkbook.Itmakessensetousethesameapproachtoanyotherpartsofyourlifewhereyoumayhaveproblems.
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6. What other help is available?
GamblingHelpisaservicethatassistsproblemgamblersandtheirfamiliesinNSW.Allservicesarefree,highlyexperiencedandcompletelyconfidential.Youcanaccesstheserviceinthefollowingways:
By phone24hoursaday,7daysaweekon1800858858
Face to faceinmostlocationsinNSW.Tofindthenearestcounsellingservicetoyou,lookupthedirectoryatwww.gamblinghelp.nsw.gov.auorcalltheGamblingHelpline.
Gambling Help Onlineprovidescounsellingvialivetextoremail24hoursaday,7daysaweek.Youcanclickthroughtotheservicefromwww.gamblinghelp.nsw.gov.au.
The Gambling Help websitealsocontainsusefulself-helptoolsandtips.
See page 48forhelpinlanguagesotherthanEnglish.
AllGamblingHelpservicesarefundedbytheNSWGovernmentthroughtheResponsibleGamblingFund.
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Gambling-related relationship or marriage counselling
Oftenproblemgamblersneedtoworkhardatrepairingthedamagetheyhavedonetotheirrelationships.Afteryearsofliesaboutgambling,spousesandpartnersneedtore-establishtrust.Manyproblemgamblersandtheirpartnersdecidetoattendmarriageandrelationshipcounselling,knowingiftheycansortouttherelationshipitwillalsosolvetheproblemgambling.Ifyouthinkthisisthemostimportantpartofyourproblem,phoneRelationshipsAustraliaon1300364277todiscusswhattypeofcounsellingmightsuityoubest,andthelocationnearesttoyou.
Gamblers Anonymous (GA)
GAisavoluntarygrouprunbypeoplewhohavehad,orstillhave,problemswiththeirgambling.Theyarenotqualifiedcounsellors.TheyrungroupsthroughoutAustraliawhere,youcangetthehelpandsupportofagroupofpeoplewhohavesimilarproblems.CalltheGamblingHelpLineforagroupnearyou.
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Financial Counselling
Mostproblemgambersneedtosortouthowtoarrangepaymentofdebtsandyetbesurethattheyhaveenoughleftovertoliveon.TheNSWCreditandDebtHotline(1800808488)offersfreefinancialcounsellingtohelpyouregainstabilitywithyourfinancies.
Help in a crisis
Whenproblemgamblersfindthemselvesincrisistheymayfeeltoodepressedoranxioustothinkstraightabouttheirproblems.Dutyofficersathealthcentres,mostGPs,psychiatristsandpsychologistsareusedtohelpingpeopleinacrisis.Ifyoudon’tknowwhotoring,phonetheGamblingHelpLineon1800858858.
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Help in another language
TheNSWGovernmentfundsfacetofacecounsellinginGreek,Italian,Arabic,VietnameseandChinese.ItalsoprovidescounsellinginallotherlanguagesthroughtheMulticulturalProblemGamblingService.
TheGamblingHelpphonecounsellingservicecanalsoarrangeforaninterpreterinanylanguage.Justcall1800858858andtellthemwhichlanguageyouprefer.
PrintmaterialsinmanydifferentlanguagesareavailablethroughtheGamblingHelpwebsite.
Online Information: www.gamblinghelp.nsw.gov.auRemember,problemgamblingcanbebeaten.
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MulTICulTuRAl SERVICES PHONE NO
MulticulturalProblemGambling 0298403767Service(statewideservice)
ArabCouncilAustralia 0297094333
AuburnAsianWelfareCentre(services 0296463695theChinesespeakingcommunity)
GreekWelfareCentre 0295162188
VietnameseCommunityinAustralia 0297275599
Co-As-It(servicesforthe 0292640744Italianspeakingcommunity)
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When someone you care about has a gambling problem
Problemgamblingcanaffectfamilymembersandpartnersinanumberofways,manyofthemstressfulanddifficult.However:
1.Therearethingsyoucandotoimprovethesituation.
2.Allofthesupportserviceslistedwithinthisbookletaretheretohelpyouaswell.Pleaseusethemifyouneedto.
How do I know if someone has a problem?
Unlikealcoholanddrugs,signsofproblemgamblingcanbedifficulttodetect.SomeoftheseMAYindicateproblemgambling:
•Timespentatthegamblingvenueorawayfromhome.TimeWITHfamilyseemslessimportant.
•Financialhassleswithbillsfallingbehinddespiteincomebeingadequate.
•Difficultiesinrelationship–moodiness,irritability especiallywhenbillscomein.
•Borrowinglargesumsorthesaleorpawningof householditems.
•Signingupfornewcreditcards.
•Notwillingtotalkaboutmoneymatters.
•Dippingintosavingsoften,butwithnothingtoshowforit.
The Consequences for partners and families
•Legaltroublewhentherearedebtsinbothnames.
•Stressforfamilymembers,includingchildren,thatmaycontributetoanxiety,depressionandphysicalhealthproblems.
•Whentheproblemisdiscovereditmayhaveabigeffectonyourstandardoflivingwellintothefuture.
•Children’sschoolperformancecanbeaffected.
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Handling the situation
•Trytoencouragethegamblertoseekhelp.Therearemanyoptions:facetofacecounselling,GamblersAnonymous,GamblingHelp,OnlineCounsellingandmoreinthisbooklet,mostofthemfreeofcharge.
•Donotblameyourself!!Youdidnot“make”thepersongambleandasnotedsignsoftheproblemcanbehardtospot.
•Feelcomfortableaboutseekinghelpandsupportforyourself:
•TalktotrustedfriendsorcallGamblingHelpon1800858858.
•JoinGamAnon–asupportgroupespeciallyforfamiliesandpartners.
•Visitwww.gamblinghelp.nsw.gov.au.Thesitehaslotsofself-help tools,andadirectoryofcounsellorsandservicesinyourarea.
•Seekfinancialorlegalhelpifnecessarytoprotectassetssuchasyourhouse.Limitfurtherdebtthroughactionssuchasindependentbankaccounts,nojointcreditcardsandautomaticpaymentsofbillsfromanaccountthegamblercannotaccess.
Remember:Confrontationisnotlikelytohelp.Takeactionwithcurrentproblemsandworktowardlong-termgoals.Takecontroloffinancestemporarily.
NO MORE BAIlING OuT!
For Friends
Muchoftheaboveadvicecanassistfriendsaswell.It’simportanttoencouragethegamblertoseekouthelp.Don’tlendthemmoneyevenifsayingnoisdifficult.Helpyourfriendstayawayfromgamblingbynotsocialisinginagamblingsetting,orifyoumustmeetthere,helpthemtostayawayfromthegamblingareas.
You can also get help, tips and support from Gambling Help on 1800 858 858.
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Now that you have finished the manual it’s a good idea to put it in a safe place to remind you of the good
work you’ve done and just in case you or a friend
needs it again.
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ThismanualwasdevelopedfrommaterialsandpublicationsputtogetherbytheVictorianGambler’sHelpcounsellingservices, Professor Mark Dickeron, Ian Robertson andNick Heather. This edition includes text modified by DrCliveAllcockonbehalfoftheNSWGovernment,andwasprintedanddistributedinNSWin2008bytheResponsibleGamblingFund,OfficeofLiquor,GamingandRacingFund,OfficeofLiquor,GamingandRacing.Ithasbeenupdatedagainin2010.
©StateGovernmentofVictoria
See our website www.gamblinghelp.nsw.gov.auforusefulbooks.
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