Gambling in Grand Rapids: How to Regain Control

Problem gambling affects many people across West Michigan, including right here in Grand Rapids. If your gambling is starting to cause stress, debt, or relationship problems, there are practical steps you can take to regain control and protect your health and finances.

Local resources in Grand Rapids – including Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, and the Kent County Health Department – can all play a role in supporting your recovery from gambling harm.

Take Steps to Change Your Life

Changing your gambling habits is possible, but it works best with a clear plan and support.

Set Clear Goals

Set both short‑term and long‑term goals to stay focused on cutting down or stopping gambling. For example:

  • Decide how many days per week you will not gamble.
  • Set a date to stop gambling completely.
  • Plan how much time you will spend on healthier activities instead of gambling.

Write these goals down and review them regularly.

Limit Access to Money and Gambling

Certain behaviors make it easier to lose control of gambling. Try to avoid:

  • Using credit cards to gamble
  • Taking out loans to cover gambling or debts
  • Carrying large amounts of cash
  • Using casinos, sports bars, or online betting sites as your main way to socialize
  • Gambling as a way to cope with stress, boredom, loneliness, or depression

These habits can weaken your resolve and keep you stuck in a harmful cycle.

In Grand Rapids, this might mean:

  • Avoiding trips to nearby casinos or out-of-town gambling venues
  • Limiting time in bars or restaurants that promote sports betting
  • Blocking or deleting gambling apps and websites on your phone and computer

Why Gambling Can Be Hard to Give Up

Two major risk factors that keep people gambling are:

  1. Social isolation – feeling lonely, disconnected, or without support
  2. Leisure substitution – not having other activities that feel as exciting or rewarding as gambling

When people stop gambling, they often struggle to:

  • Find new activities that feel fun or meaningful
  • Replace time spent in casinos, bars, or betting websites
  • Rebuild social connections that were lost because of gambling

In Grand Rapids, especially during long, cold Michigan winters when outdoor options are limited, it can be tempting to gamble online or visit gambling venues for “something to do.” Planning alternatives is especially important when the weather makes you more likely to stay indoors.

Find Healthy Alternatives in Grand Rapids

Replacing gambling with healthier activities is a key part of recovery. Consider:

  • Physical activity

    • Walking or running along the Grand River or in local parks (e.g., Millennium Park, Riverside Park)
    • Joining a local gym or recreation center
    • Indoor activities during winter, such as yoga, swimming, or fitness classes

  • Social activities

    • Joining clubs, volunteer groups, or faith communities
    • Participating in community events or classes through Grand Rapids Public Library or local community centers
    • Spending more time with family and friends who support your goals

  • Hobbies and interests

    • Art, music, or cooking classes
    • Gardening in warmer months, or indoor hobbies during winter
    • Online courses or skill-building programs that support your career or education

Self-Exclusion and Limits on Gambling

In the United States, gambling providers are required to offer self-exclusion options. This allows you to ban yourself from:

  • Certain casinos or gambling venues
  • Online gambling and sports betting platforms
  • Marketing materials and promotional offers

Self-exclusion can be a powerful tool to create distance between you and gambling, especially during vulnerable times.

If you’re unsure how to do this, a counselor, your primary care provider in Grand Rapids, or a local mental health professional can help you navigate self-exclusion options and financial protections.

Being Honest About Gambling and Debt

Many people with gambling problems:

  • Hide how much they gamble
  • Lie about losses or debts
  • Try to “win it back” instead of admitting the problem

This usually leads to more debt and more stress.

Why “Coming Clean” Helps

Talking honestly about your gambling with someone you trust can:

  • Reduce the pressure of keeping secrets
  • Give you emotional support
  • Help you create a realistic plan to manage debt and rebuild your life

Consider speaking with:

  • A trusted family member or friend
  • Your primary care doctor (for example, at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health)
  • A counselor, psychologist, or social worker
  • A financial counselor or credit counselor

Take Care of Your Health

Gambling problems can affect your sleep, appetite, mood, and overall health. Long Michigan winters and reduced daylight can also increase the risk of seasonal depression, which may trigger more gambling.

To support your recovery:

  • Get enough sleep – Aim for a regular sleep schedule.
  • Eat regular, balanced meals – Avoid skipping meals due to stress.
  • Exercise regularly – Even a short daily walk can improve your mood.
  • Limit alcohol and drugs – These can lower your inhibitions and make it harder to stick to your plan.
  • Practice relaxation techniques, such as:
    • Deep breathing exercises
    • Meditation or mindfulness apps
    • Gentle stretching or yoga
    • Progressive muscle relaxation

Your doctor or a counselor in Grand Rapids can teach you simple relaxation strategies and help you manage anxiety, depression, or stress that may be linked to gambling.

Dealing With Lapses

A lapse happens when you gamble again after deciding to stop or cut back. A lapse does not mean you have failed or that you must continue gambling.

Learn From the Lapse

If you gamble again:

  • Write down what happened:
    • What were you feeling? (sad, stressed, bored, lonely, angry)
    • Where were you?
    • Who were you with?
    • Did something trigger you (a bill, argument, payday, sports event, or winter boredom)?
  • Notice what parts of your plan worked and what didn’t.
  • Adjust your strategies to better handle similar situations next time.

Ask yourself:

  • Did cash limits help at all?
  • Did talking about your urge to gamble help, even a little?
  • Did avoiding certain places or websites make it easier?

These are positive steps forward, even if you had a lapse. Each time, you learn more about your triggers and how to manage them.

Predicting and Preventing High-Risk Moments

You are more likely to lose control of gambling when you are:

  • Under financial pressure
  • Feeling lonely or isolated
  • Depressed, anxious, or angry
  • Dealing with relationship or work stress
  • Bored or restless, especially during long winter evenings

When you notice these feelings:

  1. Pause and name what you’re feeling.
  2. Reach out to your support person – call or text a friend, family member, or counselor.
  3. Use your gambling diary – write down your thoughts, urges, and what you did instead of gambling.
  4. Change your environment – go for a walk, visit a friend, go to a public place without gambling, or start a planned activity.

With time and practice, it becomes easier to cope with urges and stick to your goals.

Strategies for Change

Consider using these practical strategies to regain control of your gambling in Grand Rapids:

1. Set Clear, Realistic Goals

  • Decide whether you want to stop completely or reduce your gambling.
  • Set daily, weekly, and monthly targets.
  • Track your progress in a notebook or app.

2. Avoid High-Risk Situations

  • Stay away from casinos, sports bars with heavy betting promotion, and gambling websites.
  • Limit time alone with internet access if online gambling is a problem.
  • Be cautious around paydays or when receiving tax refunds or bonuses.

3. Talk About It

  • Share your struggles with someone you trust.
  • Consider professional counseling through local providers in Grand Rapids.
  • Join a support group like Gamblers Anonymous.

4. Find Alternatives to Gambling

  • Plan social activities that don’t involve gambling.
  • Schedule regular hobbies, classes, or exercise.
  • Explore free or low-cost events in Grand Rapids, like community festivals, library programs, or museum days.

5. Practice Self-Exclusion and Money Controls

  • Enroll in self-exclusion programs for casinos and online betting sites.
  • Ask a trusted person to help manage your finances temporarily.
  • Limit access to credit cards and large amounts of cash.
  • Set daily or weekly cash limits and stick to them.

6. Relax and Look After Yourself

  • Use relaxation techniques daily, not just when you feel like gambling.
  • Try muscle relaxation, yoga, or breathing exercises.
  • Stay active, even in winter, with indoor exercise or walking in malls or indoor tracks.

7. Prepare for a Lapse

  • Accept that urges are normal.
  • Have a written “If I feel like gambling, I will…” plan, such as:
    • Call my support person
    • Go for a 20-minute walk
    • Read my reasons for quitting
    • Use a relaxation exercise
  • Remind yourself that one urge or lapse does not erase your progress.

Where to Get Help in Grand Rapids and Michigan

You do not have to face gambling problems alone. There are confidential, professional services available locally and statewide.

Local Medical and Counseling Support

  • Your Primary Care Provider

    • Talk to your doctor at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health about gambling concerns, stress, anxiety, or depression. They can refer you to local mental health or addiction specialists.

  • Kent County Health Department / Grand Rapids Public Health

    • Can provide information on local mental health and addiction services and community resources.

Support and Helplines

  • Michigan Problem Gambling Helpline

    • 24/7 confidential support, information, and referral to local services.
    • (Note: Use the most current state helpline number available in Michigan.)

  • Gamblers Anonymous – Grand Rapids Area

    • Peer support group for people with a gambling problem.
    • Local meetings are typically held in and around Grand Rapids.
    • Call a local GA contact or visit the national Gamblers Anonymous website to find up-to-date meeting times and locations.

  • Online Counseling and Support

    • National and Michigan-based online gambling help services offer:
      • Live chat with counselors
      • Email support
      • Peer support forums
      • Self-help tools and information

  • Crisis Support

    • If you are feeling hopeless, thinking about self-harm, or overwhelmed by debt and gambling-related stress, contact a crisis hotline immediately (such as the national suicide and crisis lifeline) or go to the nearest emergency department (for example, at Spectrum Health Butterworth Hospital or another Grand Rapids hospital).

Moving Forward

Regaining control over gambling is a process, not a single decision. In Grand Rapids, you have access to:

  • Strong healthcare systems
  • Community mental health resources
  • Support groups and helplines
  • Safe, healthy activities in every season

Be patient and fair with yourself. Each step you take – talking about the problem, setting limits, seeking help, or choosing a healthier activity instead of gambling – is progress. Over time, these small steps can help you rebuild your finances, relationships, and confidence, and create a healthier life in West Michigan.