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Four steps. You don’t have to finish them all today. If you’ve only got energy for one thing, call a helpline or block the apps. That’s enough for now.

1. Step 1: Block access

   Make it harder to open betting sites and apps while you’re shaky.

   • Install BetBlocker (free) or Gamban on your phone and computer
   • Ask someone you trust to set / hold the admin PIN
   • Mute or delete sportsbook apps and turn off their notifications

2. Step 2: Self-exclude

   Ask your state (and apps) to bar you from licensed betting for a set time. It’s free.

   • Find your state’s official self-exclusion page
   • Read the term lengths carefully. Many can’t be shortened once you start
   • If you bet in more than one state, check NVSEP as an add-on

3. Step 3: Protect your money

   Reduce easy access to cash for betting before urges peak.

   • Withdraw any remaining sportsbook / casino balances you can
   • Cancel autopay, saved cards, and “one-click” deposit methods
   • Save win/loss or tax records you might need later
   • Consider asking a trusted person to help with temporary spending limits

4. Step 4: Get support

   You don’t have to white-knuckle this alone.

   • Call or text 1-800-GAMBLER or 1-800-522-4700 (also 1-800-MY-RESET)
   • Find a Gamblers Anonymous meeting
   • Family & friends: Gam-Anon
   • SMART Recovery meetings
   • Track private progress on My Progress

A book from someone in recovery

You do not need to have all the answers today. You only need to be willing to take one honest step.

You hold the power to win back your life

From someone who’s placed the same bets, felt the same burden, and found a better way

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