The morning after a gambling night: what to do first

Start here: That sinking feeling the morning after.

You wake up and for a second it is a normal morning. Then you remember. The sick, sinking feeling arrives before you have even looked at your phone. Many people describe this morning as the worst part, and it is also the moment the urge to win it back can be loudest.

If you feel unsafe or are thinking about hurting yourself, call or text 988 now (in Canada, 9-8-8). In the US you can also call or text 1-800-MY-RESET (1-800-697-3738), 24/7. If you are in danger, call your local emergency number. You do not have to get through this morning alone.

What should I do first?

1. Do not open the betting app. Not to check, not to see if anything came in. The urge will say one bet fixes last night. It is the same voice as last night.
2. Drink some water, eat something small. Many people find their head is a little clearer after that.
3. Write one line. "Last night I bet and I wish I had not." No numbers yet, just the truth on paper.
4. Text one person, or a helpline. "Bad night last night. Can I talk to you today?" If there is no one, 1-800-MY-RESET takes calls and texts. You can text instead of calling.

Should I look at my bank account?

Yes, but not alone and not first thing. Pick a time today, with a drink in your hand and ideally someone beside you. Look once, write down what you need to know, and close it. Avoiding the statement tends to make the dread bigger, and looking for the sake of replaying it does not help either. If bills are now at risk, betting to pay bills has a calm plan, and your bank can usually block gambling payments on your card.

How do I stop it happening again tonight?

The plan you make this morning is for tonight's version of you, who will be tired and tempted. Make it easy for them:

• Block the sites and apps and give the passcode away: stop betting on your phone.
• Self exclude from the books you used: self exclusion for every sportsbook.
• Plan the hour that went wrong. If it was late at night, read the urge to gamble at night. If it started with a loss, read chasing losses.
• Let someone else hold the money for a while: letting someone you trust hold your money.

What about the shame?

The shame is real, and it does not make you a bad person. It is a sign that this matters to you. It also tends to push people to hide, and hiding is where the next bet lives. Gambling shame and guilt has more on getting through it. If you were trying to stop and this was a slip, it does not wipe out the days before: what to do after a relapse.

Pause before the next bet

Hold The Bet is free with no account. It counts your nights held, shows your own number and reason, and holds a 30 second pause before you bet. Tonight can be night one.