Whether you bet on a game of chance, scratch off tickets or roll the dice, gambling is an activity in which you place an amount of money on something with an uncertain outcome. It can be fun and exciting, but it can also have serious negative consequences. It can cause addiction, ruin relationships and even lead to homelessness. According to Public Health England, problem gamblers can be at high risk of suicide.

The first step in battling gambling addiction is recognizing the problem. Then, you can take steps to get help. Many people have a difficult time acknowledging that they have a gambling problem, but it’s essential to recognize the symptoms and signs. Some of the most common include:

Feeling the urge to gamble. You might find yourself daydreaming about gambling or replaying past gambling experiences in your head. These thoughts are called triggers and they can be hard to overcome.

Losing control of your finances. This may include lying to family members or coworkers about how much you’re spending on gambling, secretly gambling in your home or increasing the amounts you bet. Getting caught in a cycle of losses and withdrawals. This can be especially dangerous when you’re trying to recover from a recent loss. It’s called chasing your losses and it can lead to financial disaster.

Gambling as a way to escape from stressful life situations or feelings. This is called a displacement activity and it can be especially harmful for people with anxiety, depression or other mental illnesses. In addition, people who have a history of childhood trauma or abuse often use gambling to cope with their emotions.

The belief that you can win back your losses. This is a common misconception and it’s known as the “gambler’s fallacy.” It’s based on the idea that you’re due for a big win, or that you’ll eventually make up for your lost money.

Cultural influences. Some communities consider gambling to be a common pastime and this can make it more difficult to recognize a problem. Additionally, a person’s brain reward system can be affected by their culture and this can affect how they process rewards, control impulses and weigh risks.

The key to overcoming gambling addiction is to develop healthy coping and distraction techniques. You can start by strengthening your support network and avoiding high-risk situations. Stay away from casinos and online gambling websites, avoid betting on sports events and never carry large sums of cash on you. You can also try exercising, engaging in mindfulness exercises, eating healthier and socializing with friends. In addition, you can join a peer support group like Gamblers Anonymous, which is modeled after Alcoholics Anonymous. These groups can provide invaluable guidance from former gamblers who have stayed free and can offer a safe space to talk about their struggles. You can also reach out to Birches Health, a service that connects you with licensed professional counselors who are familiar with gambling disorders.