Practical steps
Steps you can take
You don't need to fix everything at once. Pick a step, do it, and check it off. Progress stays on this device only.
This isn't a treatment plan. These are practical actions many people find useful to interrupt the cycle.
Your progress
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Talk to someone you trust
Telling a family member or friend what is going on reduces isolation and makes it harder to hide the problem. You don't need a full plan — just the honesty of sharing.
Protect access to money
Ask someone you trust to temporarily manage accounts, cards, or payment apps while you regain stability. It's a practical barrier, not a failure.
Self-exclude
Self-exclusion through SRIJ blocks access to operators licensed in Portugal for at least three months. It's one of the most concrete cuts you can make.
Remove apps and block gambling sites
Delete betting apps and use phone or router blocks. The more friction between the urge and the click, the more room you have for another decision.
Call Linha 1414
It's free, anonymous, and confidential. You can call just to talk — you don't need to be in crisis or have decided to stop forever.
Prepare for the next urge to gamble
Before the urge hits, write down what you will do instead: go outside, call someone, take a shower, wait 15 minutes. When the urge comes, follow the plan — not the emotion.
Take the self-assessment
The 20 questions help you see the impact of gambling more clearly. Your answers stay on your device only.
Find a support group
Gamblers Anonymous and other groups offer meetings with people going through the same thing. You don't have to go alone the first time.