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ACCEPTS

When the urge to gamble feels overwhelming, it’s important to have healthier coping strategies ready. The ACCEPTS method (from Cognitive-Behavioural Therapy) provides practical tools to ride out urges without giving in.

Activities - Engage in something that absorbs your attention and keeps your hands/mind busy.

 

  • Call or text a friend.

  • Go for a brisk walk or workout.

  • Try a hobby (painting, cooking, music).

  • Do a puzzle or brain game.

 

Example: When I feel the urge to gamble, I will distract myself by going for a run or calling my accountability partner.

Contributing - Do something meaningful for someone else to shift focus from urges.

 

  • Volunteer at a local group.

  • Help a friend with a task.

  • Send a supportive message to someone

 

Example: Instead of spending money on gambling, I could buy coffee for a coworker or donate a small amount to charity.

Comparisons - Remind yourself of others who are also struggling and how far you’ve come.

 

  • Compare now vs. when gambling controlled your life.

  • Remember people who overcame similar challenges.

 

Example: I used to spend whole weekends gambling and feel empty. Today, I’m learning tools to stay in control.

Emotions - Change your current emotional state with something opposite to the urge.

 

  • Watch a funny video.

  • Listen to upbeat music.

  • Dance or sing out loud.

 

Example: When I feel tense and crave gambling, I’ll watch comedy clips to lighten my mood.

Pushing Away - Mentally set aside gambling thoughts and urges for now.

 

  • Visualize putting the urge in a box and locking it away.

  • Tell yourself: “I don’t have to decide right now.”

 

Example: I will write down the thought “I want to gamble” and put it in a drawer, reminding myself I can revisit it later (but probably won’t need to).

Thoughts - Replace harmful gambling urges with different, neutral thoughts.

 

  • Count backward from 100 by sevens.

  • Recite affirmations.

  • Recall your goals and reasons for recovery.

 

Example: I’ll repeat to myself: “Freedom is worth more than any bet.”

Sensations - Use physical sensations to ground yourself and redirect energy.

 

  • Hold an ice cube in your hand.

  • Take a hot shower or splash cold water on your face.

  • Do progressive muscle relaxation.

 

Example: When I feel the pull to gamble, I’ll squeeze a stress ball for five minutes.

How to Use ACCEPTS

  • Notice when an urge to gamble rises.

  • Pause and remind yourself urges pass like waves.

  • Choose one ACCEPTS strategy and do it for 10–15 minutes.

  • Repeat as needed until the urge lessens.

Key Reminder:

Urges are temporary.

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Gambling may feel like an escape, but it only creates more pain long-term.

 

Each time you use ACCEPTS, you strengthen your ability to stay in recovery.

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