Ep. 55 - Surfing Gambling Urges and Cravings
We all have urges and cravings - for food, to check your social media feed, or binge watch TV. It’s in our nature to desire what feels good and to seek it out again and again … even if it’s having negative consequences.*
With gambling, cravings can lead to it becoming a habit, which can then create problems. If you have decided to stop gambling, urges can also lead to a relapse. It is helpful to understand more about cravings and have a few strategies for “surfing” through them and not giving in.
In episode 55 of our podcast, Fold em: Help for Gambling Problems, I’m joined by Kari Olson, who works as a counsellor with Gambling Support BC and a substance use treatment program.
Listen now to our conversation and learn about:
what happens in the brain when you experience cravings
why cravings to gamble feel so strong and why it can be so hard to resist acting on them
three helpful steps for riding through a craving: delay, distract and decide
how to decrease cravings if you are pulling back or stopping gambling
Listen now to episode 55 of Fold em by clicking on the green play button at the top of the blog.
If you prefer to tune in directly from Apple Podcasts or Google Podcasts, click on the red “Listen and Subscribe” button below.
The more you understand cravings and are prepared to deal with them, the more likely you will be able surf through and resist giving in.
Why Do I Have Such Strong Urges to Gamble?
In this episode of Fold em, Kari Olson, who is a counsellor specializing in addictions, joins me. She helps us to understand more about cravings and how to manage them.
Here’s some of the key points from this episode:
What are urges and cravings?
Urges and cravings are a strong desire for something that is not immediately available.*
Cravings can feel like your thoughts and body are incredibly focused on your desire to gamble. You can feel restless, excited, anxious and stressed. Cravings often feel uncomfortable.
If you repeatedly make this uncomfortable feeling go away by giving in and gambling, then a habit starts to form: craving-gamble-relief-repeat.
Why Do I Have Such Strong Cravings to Gamble?
Your brain links things together - things that it associates with gambling. You might be aware of some of these associations, e.g. images of gambling. Others you will be less aware of, e.g. that when you are bored you are more likely to think about gambling. These reminders of gambling are called “triggers.”
Over time, your brain might also associate gambling with a “positive reward,” eg. it is exciting or brings me relief.
Cravings and urges happen when you are exposed to a gambling trigger. Your brain associates it with a positive reward, and creates a desire or longing for gambling.
As gambling happens more frequently, there are changes in the brain. According to the researchers at Brain Connections, people with gambling problems have brains that have become highly tuned to gambling triggers, less able to say “no” to gambling, and associates gambling as a way of getting relief from the uncomfortable feeling of an urge.**
There are other factors that can make gambling cravings feel strong and difficult to resist. These include: having ADHD (which contributes to more impulsivity and obsessing about gambling); and/or a low mood or history of trauma.
What Can I Do to Manage Cravings and Urges?
In this episode of Fold em, Kari tells us some good news - that the more you understand your cravings and have strategies to deal with them, the more you can ride them out and not give in.
What Will Help Me to Surf Cravings and Urges?
Notice triggers. When you feel a desire to gamble, ask yourself, “what was going on just prior to this?” What did I see or hear? What was I thinking? What was I feeling emotionally or physically? What was I doing? The more you are aware of what triggered a craving to gamble, the better you can prepare for and manage this.
Delay: cravings typically last about 15 minutes. Notice when you are having a craving and tell yourself that you are not going to act on it for at least 15 minutes.
Distract: during this 15 minute break, do something that distracts you or engages your brain, e.g. play a non-gambling game on your phone, step outside, count backwards from 100. It can also help to give your brain a different type of “positive reward,” e.g. eat or drink something (non-alcoholic), listen to music, have a conversation with someone.
Decide: After distracting yourself for 15 minutes, think about why you don’t want to gamble today and the positives of resisting gambling at this moment. Make a clear decision to not gamble. Say it out loud to yourself or write it down.
Keep Practicing: The more you practice managing cravings, the more familiar it will become to your brain. It will become a habit and will likely get easier. Also, the longer you stay away from gambling, cravings typically become less frequent and intense.
Don’t Give Up: Cravings can be unexpected and powerful. At times, it will be difficult to delay/distract/decide. If you are not able to resist, don’t give up. Having control over cravings and gambling is important enough to keep working on it.
Get More Support: It often helps to get coaching and support with managing cravings. Options for connecting with this support are below.
If you would like to hear more from Kari about surfing gambling cravings, listen to episode 55 of Fold em. Click on the green play button at the top of this blog or the red “Listen Now to Fold em” button at the bottom.
What Support is Available to Help Me or a Loved One Manage Gambling Cravings?
For Residents of British Columbia
If you live in British Columbia, you can connect with Gambling Outreach Support anytime. To do so, click on the red “Connect with Support in BC” button below. Or, go to the Gambling Support BC website. You can also access these services through the Gambling Support Line. It is available 24/7 at 1-888-795-6111.
Gambling Support BC services are available to any British Columbia resident experiencing problems from gambling. You don’t need to stop or quit gambling or be self-excluded to access these free supports.
Our counselling and outreach services can help you figure out how to manage gambling concerns, including how to control or stop gambling. You decide what will work for you.
You can talk to an outreach support person about next steps for yourself if you aren’t wanting counselling. They can help you find self-help resources or local community resources and make a plan that meets you where you are at.
Outside of British Columbia
Canada: www.gamblingguidelines.ca/getting-help
United States: National Council on Problem Gambling
United Kingdom: GamCare
Australia: Gamblers’ Help
If you live outside of these countries, search online for “Gambling Help” in your country
Online Support and Meetings:
Gamblers Anonymous and GamAnon
GamTalk (online chat forum)
Fold em is a podcast hosted by Adrienne Cossom and her colleagues at Gambling Support BC. Whether you are looking at stopping or scaling back your own gambling or supporting a family member with a problem, this podcast will help you take back control. Hear from gamblers who have been through it and get tips from counsellors. Fold em is funded by Gambling Support BC.
*Mark Lewis, Memoirs of an Addicted Brain: A Neuroscientist Examines His Former Life on Drugs. 2012