Stopping the Spiral of Problem Gambling Relapse Starts with New Coping Skills

No matter where you are on the spectrum of a gambling problem – whether you’re just beginning to feel things slipping out of control, deeply caught in compulsive gambling behaviors, starting your recovery journey, or already maintaining recovery – there are always personal triggers and warning signs. Recognizing them can help you avoid returning to gambling and stay on track. If you’ve made the effort to stop gambling and begin your recovery, remember that slips can happen. The key is to recognize them for what they are – temporary setbacks – and take action to stop again, before a slip turns into a full relapse.

A slip or relapse is not a failure. It just means you didn’t have the right tool in your toolbox for the situation. The decision to stop gambling is a difficult one, at best. The choices you make, and how you manage responsibility and accountability, will help you find recovery and a happier life. It is important to learn the cycle of addiction and the process of relapse in order to stop the compulsive behavior. This includes new coping skills to fill in where gambling left off, because gambling is a coping skill. This means finding new ways of being with ourselves, family, and friends, and new approaches to life’s pressures and situations – which never go away!

If stress isn’t managed in a healthy way, it can easily become a trigger to gamble as a means of escape. The first 90 days of recovery are often the most challenging, because you’ll begin to feel all the emotions that gambling once numbed. To make it through these difficult moments, it’s essential to develop new coping skills. Stay aware of your thoughts, feelings, and behaviors at every moment, so you can recognize when you may be drifting off course and then take steps to realign with your recovery.

“It takes practice to change behaviors.”

Healthy Coping Skills Can Be the Difference

Here is a way to take a look at what happens when you are on the path to a slip or relapse.

Relapse looks like this:

Warning Sign + Urge + Trigger = Slip or Relapse

Recovery looks like this:

Warning Sign + Urge + Trigger – Use a Tool or New Coping Skill = No Slip or Relapse

Build Your Problem Gambling Recovery Toolbox

The FCCG’s A Chance for Change Recovery Workbooks serve as a comprehensive roadmap for anyone in Florida working to overcome problem gambling. Designed to guide individuals step by step, the workbooks combine practical exercises, educational insights, and coping strategies that help you recognize triggers, build healthier habits, and strengthen resilience over time. Whether you’re just beginning your recovery journey or reinforcing progress you’ve already made, these workbooks provide a structured, accessible, and empowering resource that supports lasting change. To get yours, call or text the 888-ADMIT-IT HelpLine today.

1. Take a hard look at the last time you gambled and identify the warning sign or more than one warning signs that led to it. For example: anger, stress at work, or being late because you were stuck in traffic.
   
   
2. Then explore what is going on in your life that could be behind the warning signs. For example: relationship difficulties, increased responsibilities or pressures at work, or new responsibilities at home.
   
   
3. What is the real problem behind the warning signs? Be specific. For example: You say you are mad at your wife, when really you are disappointed in yourself for the financial strain you have put on the relationship.
   
   
4. Next, find a new coping skill. There are many to choose from, and some may work for some stressors and not for others. Sometimes it takes more than one coping skill to get through the urge to gamble. For example: to cope with isolation and loneliness, you pick up the phone and call a friend.
   
   
5. Explore what some of your triggers are. There can be many, coming from different areas of your life. To help get you thinking about yours, check out these categories of triggers:
   
   
   • Internal Triggers: Feelings such as low self-worth, anger, selfishness, anxiety, or loneliness can spark urges. A useful reminder is the acronym HALT – watch out when you’re Hungry, Angry, Lonely, or Tired.
     
     
   • External Triggers: Conflicts with a spouse or co-worker, strained relationships, financial stress, or being in “slippery places” or around “slippery people” who encourage gambling. The most powerful external trigger for problem gambling is access to money, especially cash on hand.
     
     
   • Situational Triggers: Everyday frustrations outside your control – like heavy traffic, long checkout lines, or a car that won’t start – can also set off urges.

A slip, relapse, or a planned gamble doesn’t just happen. By reflecting on your past gambling experiences, you can identify the warning signs and triggers that tend to show up. Build a wide range of coping strategies for your personal “toolbox,” so you’re prepared when those triggers arise. Remember, reaching out for help is itself a coping skill. If you feel stuck or are worried about a slip or relapse, you can ALWAYS call or text the 24/7 888-ADMIT-IT Problem Gambling HelpLine for immediate support.