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How can I help myself?

Because of worry and anxiety, there may have been things in your life that have got out of balance. We found that addressing the following issues really helps:

  • Social Contact
  • Exercise
  • Education
  • Diet
  • Sleep

Together these form the acronym S.E.E.D.S. Read through the following ideas under those headings, and decide what you will do (or come up with your own ideas!).



  • Make a weekly date to have fun with your partner and/or friends, and keep it
  • Call a trusted friend and tell them all about the situation. 
  • Get involved in your community - volunteer with a project you know about or search for one


  • Set yourself a goal for exercising each day, e.g. each day I will row 2km on my rowing machine
  • Even a gentle walk or doing some gardening gets you fresh air
  • Find a special, peaceful place to go to which relaxes you, eg a Cathedral, a park, etc. Walk there, and maybe keep a photo of it on your desktop


  • Make a list of one thing you are grateful for, at the end of each day
  • Learn to recognize your moods, and to tell people what you need from them
  • If you need to, make a doctor’s appointment and explain how this is affecting your mental and physical health. Don't medicate yourself with alcohol or drugs
  • Go along to a Gam-Anon meeting - this is the group therapy for families of gamblers.
  • Sign up to learn a new skill, either at work or for yourself



  • Eat a healthy food like fruit as a snack, rather than biscuits or cake
  • Eat vegetables (even baked beans) as half the proportion of every main meal.
  • Cook your meals, rather than buy processed foods.
  • Make mealtimes a family event at least once or twice a week.


  • Go to bed and get up at regular times
  • Go to sleep half an hour earlier than you would normally – this should give you more energy
  • If you live with the person who is gambling, then get them to go to bed at the same time as you - this will help them as well as you
  • Read a book in bed to help you get relaxed
  • If you can't sleep because you are anxious, then get up and walk around or do a chore, then go back to bed
  • Keep a notebook by your bed. If you remember things then write them down, park them, and get back to sleep
  • Don't use your mobile phone or tablet in bed

WHat will you do?

Write out in your calendar, on paper, or wherever, what exactly you are going to do under each of these headings. Don't just leave it to chance - think through and make decisions on what you will actually do.