A Map for the Long and Rewarding Path of Problem Gambling Recovery

Are you in recovery for problem gambling? Are you considering stopping gambling to find recovery and get control of your life? This information will help you in any stage of change you are currently in. It will help you walk through the recovery process with your eyes wide open with known stages, bumps, and how to succeed. The road to recovery is a winding rollercoaster of a road, but you can beat it when you are aware of what could be around the corner at any time.

Compulsive gambling is a disorder of the brain. As an affected person gambles more and more and the compulsion to do so gets stronger and stronger, his or her brain is changing. When problem gambling is not present, the brain releases the right amount of dopamine, serotonin, and adrenaline, and at the right times. The brain uses these neurotransmitters to serve important roles:

• Dopamine drives motivation, helps you focus on tasks, and contributes to feelings of pleasure and satisfaction when achieving goals.¹
• Serotonin helps maintain a positive mood, promotes better sleep, and contributes to overall emotional well-being.^{1, 2}
• Adrenaline prepares the body for action in emergencies, improves performance under pressure, and helps manage stress responses.^{1, 2}

Gambling also causes these to be released, which is what makes it exciting. When gambling becomes a problem, the brain no longer knows how to produce these neurotransmitters on its own and depends on the action of gambling to fulfill the need, resulting in cravings. This is where the damage occurs.

Recovery from compulsive gambling is a lifelong process. Along the way, you may be doing fine and then be exposed to a “trigger” which leads to cravings and then to relapse. Triggers can be people, places, things, situations, or even thoughts, feelings, and emotions that prompt a desire to gamble.

No matter where you are on the path of problem gambling recovery, you can always reach free support and resource referrals by calling or texting the 24/7, Confidential, and Multilingual 888-ADMIT-IT Problem Gambling HelpLine.

We will discuss relapse, how it can happen, and how to prevent it. The choices you make and how you manage responsibility and accountability are key in this process and in finding a happier life without the chaos of problem gambling. In order to stay the course in recovery, you must learn the cycle of addiction and the process of relapse in order to stop the impulsive behaviors. You must be in tune with how you are thinking, behaving, and responding in your daily life.

The first hour, day, and week are a battle for most. The first 90 days of recovery are the most difficult. All of the thoughts and feelings you have been running from by gambling are going to show up. This is an uncomfortable time, so it is necessary to find new coping skills. For those who suffer from this hidden addiction, gambling becomes the go-to coping skill for many areas in life. It is important to find new, healthy ways of coping with these stressors.

It takes time and practice to change a behavior, so don’t give up too soon. It has been shown that the hardest times, and when most relapses happen, are at the 30-day, 90-day and six-month periods. If you or a loved one notices you being moody, snappy, or unable to concentrate, check where you are on your recovery timeline. Are you at six months? Keep an eye on the calendar and your days without gambling, so you are not surprised when these times come up and can be prepared for them by taking steps to make sure you don’t have access to money, unoccupied time on your hands, or cravings. You must plan every day to keep it filled in the beginning, because to the disordered gambler’s brain, idle time is time to gamble.

As in many addictions, a “blackout” is possible. Some have found themselves in front of a gambling game or device and woke up not knowing how or when they got there. This cannot happen if you make sure you have no access to money. You must be very aware of your warning signs and triggers to gamble. Every day, wake up and say “I will not gamble today.” Abstinence and recovery should always be thought about together.

Relapse Looks Like This:

Warning Sign + Urge + Trigger = A Slip or Full Relapse

Any of these stages can be an opening in the relapse cycle where you can put in a tool or coping skill to stop the action. When considering a relapse or slip that already happened, reflect on it as a “planned gamble.” This means you had planned to gamble (either consciously or unconsciously) by setting aside money and preparing lies to cover up the relapse – all of that is true! Thinking of it in this way can help you see the addiction as an external threat to yourself, rather than viewing the relapse as a personal failure.

Relapse is not a failure…if you slip, STOP IMMEDIATELY, share with someone you trust, and start your recovery again. Dissect what led to the relapse, so you can try different tools and coping skills for next time.

Recovery Looks Like This:

Warning Sign + Urge + Trigger – (Insert Tool or Coping Skill) = No Slip or Relapse

Get a good visual of the two formulas above, so you can bring it up in your mind when starting down the path to relapse. Relapse prevention means making the commitment to do anything it takes to recover. Look at recovery like it takes many small battles to win the big fight, and then don’t back down from those battles. Have patience with yourself! If you stop gambling and find yourself having a strong craving, close your eyes and let it wash over you without taking any action. Then take the time to understand what it was that was causing this craving, and then find the right tool to prepare for the next time a craving happens.

Remember: It is okay to ask for help whenever you may need it. That’s why the 888-ADMIT-IT Problem Gambling HelpLine offers live support 24/7. Call or text today and discover all of the resources available, many of which you can start using right away.

[1] “Dopamine vs. Serotonin: Similarities, Differences, and Relationship.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/326090. Accessed 8 July 2024.

[2] “Understanding the Chemicals Controlling Your Mood.” CBHS Health, www.cbhs.com.au/mind-and-body/blog/understanding-the-chemicals-controlling-your-mood. Accessed 8 July 2024.