Gambling is entertainment, not income
This is the single most important idea on the page. Over time, the odds are always in the house's favour — that's how these businesses exist. Treat the money you gamble as the price of entertainment, like a movie ticket, and never as a way to make money, pay bills or chase back what you've lost. If you go in expecting to lose the lot and are pleasantly surprised when you don't, your relationship with gambling is probably a healthy one.
Signs of problem gambling
Problem gambling creeps up quietly. It's worth an honest look if you recognise any of these:
- spending more time or money gambling than you meant to, again and again;
- chasing losses — betting more to win back what you've lost;
- gambling with money meant for rent, bills, food or family;
- borrowing money, selling things, or hiding your gambling from people close to you;
- feeling anxious, guilty or irritable about gambling, or when you try to stop;
- gambling to escape stress, boredom or low mood;
- lying about how much you gamble, or arguing with whānau about it.
None of these mean you've failed at anything. They mean it's a good time to reach out.
Set deposit and loss limits
The easiest way to stay in control is to decide your limits before you play, not in the heat of a session. Reputable gambling sites include responsible-gambling tools in the account or cashier settings — use them:
- Deposit limits — cap how much you can pay in per day, week or month.
- Loss limits — cap how much you can lose over a period, regardless of deposits.
- Session and time reminders — get a nudge after a set time so you notice how long you've been on.
- Reality checks — periodic pop-ups showing time played and net position.
- Cooling-off / take-a-break — lock yourself out for a day, a week or a month.
Set them low enough to matter. A limit you'll never hit isn't really a limit.
Self-exclusion — how to lock yourself out
If limits aren't enough, self-exclusion lets you block your own access. On most gambling sites you'll find a self-exclusion option in the account or responsible-gambling settings that suspends your account for a fixed period or permanently; if you can't find it, email their support and ask to be self-excluded — they're obliged to help. For a stronger, device-wide barrier, blocking software such as Gamban or BetBlocker (both free to Kiwis) prevents access to thousands of gambling sites across your devices. For pokies and TAB venues in New Zealand, you can also ask a venue about multi-venue exclusion, and the Gambling Helpline can walk you through your options.
Where to get help in New Zealand
Help here is free, confidential and genuinely good. You don't have to be "a gambling addict" to use it — if it's on your mind, that's reason enough to call.
- Gambling Helpline NZ — 0800 654 655. Free and confidential, 24/7. Phone, text (free text 8006), or web chat at gamblinghelpline.co.nz. There are dedicated lines for Māori, Pasifika and for people affected by someone else's gambling.
- Problem Gambling Foundation NZ (PGF). Free, confidential face-to-face and online counselling and support across the country — pgf.nz, or call 0800 664 262.
- Safer Gambling Aotearoa. Free counselling, support and public-health services for people affected by gambling harm — including support for family and whānau.
- Need to talk? For wider mental-health support any time, free-call or text 1737 to reach a trained counsellor.
- In an emergency — if you or someone else is at immediate risk, call 111.
Worried about someone else?
Gambling harm affects families and friends, not just the person gambling. You don't have to wait for them to ask for help — the Gambling Helpline and PGF both support people affected by someone else's gambling, and can help you work out how to raise it and where to get support for yourself.
A few practical rules that help
- Set a budget and a time limit before every session, and stop when you hit either.
- Never gamble with borrowed money or money you need for something else.
- Don't chase losses — walking away is the winning move.
- Don't gamble when you're upset, stressed or drinking.
- Balance it with other things you enjoy, and take regular breaks.