Addiction isn’t “weakness.” It’s brain learning, stress biology, environment, and access. Compulsions — gambling, shopping, gaming, porn, scrolling — ride the same reward circuits. Below: what’s going on, why it’s tougher under pressure, and what you can do today.

1) What counts as addiction?

A pattern that continues despite harm — with craving, loss of control, tolerance, and withdrawal. Applies to substances (alcohol, nicotine, drugs) and behaviours (e.g., gambling).

Compulsion

A strong urge to do something to relieve tension (e.g., gambling, gaming, porn, shopping, scrolling). Brings short-term relief but long-term problems — often running on the same brain loops.

OCD is different clinically (obsessions → compulsions to reduce anxiety). If you suspect OCD, ask your GP for assessment.

2) Why it hits poorer communities harder

This isn’t your fault. The deck is stacked — and change is still possible with practical support.

3) How the brain learns it

4) The cycle (and where to break it)

Trigger → Urge → Behaviour → Relief → Consequences → Shame → Trigger loop
Aim to break it at the trigger (design) and the urge (skills).

Break at the trigger

  • Top 3 triggers: time, place, people, feelings.
  • Change path: new route home; move money on payday; charge phone outside bedroom.
  • Remove cues: unsubscribe; block sites/apps; remove delivery apps; hand gambling cards to a friend (if safe).

Ride the urge (don’t fight it)

Urges peak like a wave ~10–20 minutes.

  • Timer 10 minutes; slow exhale (4–6 pattern).
  • Hands busy: shower, brisk walk, wash dishes, cold water on wrists.
  • Say: “This is a wave; it passes.”

Soften the crash

  • Non-shame reset: note what happened; text a safe person; restart next step.
  • Keep cue & reward; swap behaviour (tea + call instead of a bet; walk instead of a drink).

5) Day-to-day tools

Urge surfing

Breath + timer + movement. Practice on mild cravings so it’s there on hard days.

Delay • Distract • Decide

  • Delay 10m → Distract hands/body → Decide again.

If–Then plans

If it’s payday → Then move bills money by 9am.

If I’m alone after 9pm → Then call a friend while making tea.

Stimulus control

  • Keep alcohol/gambling apps out of the house/phone.
  • Blocks (see gambling & digital sections).
  • Make healthy option easy: mug + teabag ready; shoes by the door.

Support map

List 3 people/places for spikes (fridge + phone).

Sleep & food first

Cravings jump when hungry/exhausted. Eat protein+carb; keep bedtime regular.

Hands around a mug beside a phone — grounding while an urge passes
Cravings are waves. Ground, breathe, move — let the peak pass.

6) Gambling: what works

Block access (online)

  • GAMSTOP — free UK self-exclusion (6m/1y/5y).
  • TalkBanStop — GamCare + Gamban + GAMSTOP.
  • Ask your bank for a gambling merchant block.

Self-exclude (in person)

  • Betting shops: Multi-Operator Self-Exclusion.
  • Casinos: SENSE scheme.
  • Arcades/Bingo: venue self-exclusion.

Money safety

  • Move payday funds to bills account first thing.
  • Lower ATM limits; remove overdraft; cash envelopes for essentials.
  • Trusted read-only access for oversight (only if safe).

When urges hit

  • Leave trigger place; phone support; 10-minute walk.
  • Cold water wrists/face; 20 squats; long exhales.
  • Wallet note: “If I bet £X, what bill goes unpaid?”
Two people with hot drinks — one listening and supporting the other
Layer supports: self-exclusion, bank blocks, blockers, and people who’ve got your back.

7) Alcohol, nicotine & other drugs

Alcohol

  • Track units; alcohol-free days; low/no options.
  • Daily drinker? Don’t stop abruptly without medical advice (risk of dangerous withdrawal).
  • Alcohol Change UK resources.

Nicotine & vaping

  • NHS stop smoking services (patches/gum/lozenges + coaching).
  • Delay first use 30+ minutes; keep use outdoors.
  • Pair cutting down with breathwork + hand “fidget”.

Other drugs (harm reduction)

  • Don’t use alone; carry naloxone if available (Scotland: many pharmacies/services supply kits).
  • Start low, go slow; avoid mixing depressants.
  • Local drug & alcohol services: substitution, detox, support.

8) Digital & shopping compulsions

Make the phone boring

  • Grayscale; remove social apps from home screen.
  • Time limits & locks; log out; remove saved cards.

Shopping urges

  • 24-hour rule before buying; delete stored payment details.
  • Block retail sites in vulnerable hours.
  • Keep a “needs list” and stick to it.

Porn & sexual content

  • DNS/router/app blocks; devices out of the bedroom.
  • Morning/afternoon-only rule for internet.
  • Swap the trigger window with a walk + call.

9) For families & friends

What helps

  • Listen without lectures; “What would help today?”
  • Offer specifics: lifts, admin help, food shop.
  • Encourage blocks/self-exclusion; celebrate tiny wins.

What to avoid

  • Financial rescuing without boundaries (enabling).
  • Shaming / “why don’t you just…”.
  • All-or-nothing thinking — change wobbles.

Your support

  • Look after you: sleep, food, someone to talk to.
  • Family groups: Al-Anon, Families Anonymous, SFAD.
  • Emergency: if someone’s at immediate risk, call 999.

10) Money & debt help

Debt fuels stress which fuels relapse. Free, non-judgemental help exists:

11) Support & services (UK & Scotland)

12) Hope & Recovery

Sunlight through clouds over a calm landscape
Recovery is rarely instant — small, steady steps add up.

People describe recovery as hundreds of small decisions repeated: making today’s bed, making a call, turning down one urge, showing up to a group, eating a meal. Progress isn’t perfect — but each step counts.

Important Note

This page is for general understanding and support. It’s not a substitute for professional medical, legal, or crisis care. If you feel unable to keep yourself or someone else safe, call 999 (UK) immediately.

← Back to Wellbeing