Table 2

Text messages for MI and CBT groups*

	Message content
Stage 1: CBT arm specific	Some people find it helpful to complete an automatic thought diary exercise in their exercise book if they notice any gambling related thoughts. Txt STOP to opt out of these messages.
	Nip gambling urges in the bud and revisit some of their exposure tasks or the gambling cycle in their exercise book to see if they can identify the trigger.
	Remember that if they experience an urge to gamble, it will eventually subside by itself without gambling. Sit with it and allow it to pass.
	Limit access to cash when performing new exposure tasks, particularly during early stages of the exposure programme. This will allow you to grade it appropriately.
	Remember that the more you put in the more you will get out, so try and do a task from the exercise book every day.
	Remember that repeated habituation through performing exposure tasks will eventually lead to conquering gambling urges.
	Remember that lapses or ‘bumps’ are no big deal.
	Remember that repeated habituation will eventually lead to extinction. Allowing yourself to experience your urge by focusing on it without gambling is called habituation.
	Ask what is the evidence for and against this thought if they notice a thought that tempts them to gamble. Are you jumping to conclusions without looking at all the facts?
	Remember the difference between games of skill and games of chance. In games of chance, there is nothing you can do to influence or predict the outcome.
Stage 1: MI arm specific	Some people find it helpful to re-read sections of the Becoming a Winner: Defeating Problem Gambling self-help workbook you received. Txt STOP to opt out of these messages.
	Read the section on Dealing with Urges in the Becoming a Winner workbook.
	Remind themselves periodically about the benefits and costs of gambling described in the Becoming a Winner workbook.
	Think again about the ideas provided in Becoming a Winner for limiting access to money.
	Consider whether there are other life issues that they should address (see Becoming a Winner).
	Review and revise their plan for dealing with slips that they made in Becoming a Winner.
	Motivating to share their personal gambling goals with other people (Becoming a Winner).
	Remind themselves of some of the consequences of their gambling that they listed in Becoming a Winner.
	Think about where they would like to be in life in 5 years and whether gambling might interfere with this.
	Re-read how they responded to the questions they completed in the Becoming a Winner workbook.
Stage 1: plan and delay	Take it easy on yourself or take it slow.
	Distract yourself or do something else until the urge to gamble passes.
	Postpone gambling until a later date to allow the urge to pass.
	Avoid gambling when feeling down, depressed or otherwise vulnerable.
	Avoid the first bet because the urge will pass soon enough.
	Do things that are incompatible with gambling like meeting a friend, taking a walk without cash or having an early night.
	Plan ahead—leave credit cards and non-essential cash at home.
	Keep busy to avoid thinking about or engaging in gambling.
	Be ready to implement your own personal strategies to deal with gambling triggers.
	Count days since you have made a change in your gambling.
	Keep track of money by setting up a budget and tracking spending.
	Plan ahead and limit the amount of money you carry.
	Plan to spend more time with other people.
Stage 2: cognitive	Think about how your money could be better spent.
	Remain hopeful about your future.
	Remind yourself that you do not need to gamble.
	Re-establish trust and belief in yourself.
	Make a resolution to continue changing your gambling.
	Make a daily affirmation such as staying positive or letting go.
	Focus on not gambling each day at a time.
	Concentrate on being strong or using will power.
	Monitor how your emotions relate to gambling.
	Monitor for signs that gambling is becoming a problem again.
	Recontact your counsellor or peer support if a check-in could be helpful.
	Focus on regaining trust with family and friends.
	Continue to accept that you had a problem and move beyond testing yourself.
Stage 2: connect and engage	Tell a trusted friend or family member about the extent of your gambling.
	Be more open and honest with family and friends about gambling.
	Ask family or friends to help or support you.
	Engage in an activity that gives you a feeling of achievement.
	Participate in regular structured groups or sports like football or tennis.
	Engage in a new form of entertainment.
	Explore additional work or study-related activities.
	Listen, play, sing or dance to music.
	Complete daily activities around the house.
	Start a new hobby like arts, crafts or knitting.
	Plan a reward or something to look forward to.
	Taking a long walk can feel good as well as provide a chance to clear your head.
	Practise relaxation strategies like yoga, meditation or mindfulness.
Stage 3: cognitive	Remember that if you are triggered by feeling sad, lonely, angry, hungry or tired, gambling is not the best option.
	Monitor your progress. Have you had a change in the urge to gamble?
	Calculate your time and money spent gambling: this can really help put it into perspective.
	Keep a budget of your spending. This can help you to stay honest.
	Acknowledge when you are feeling flat or lonely. This can make you think twice about gambling.
	Tell yourself how much better off you will be: healthier, wiser and with more money.
	Reflect on differences since changing your gambling: when someone asks to go to the movies, it is nice to be able to say yes and not ‘no I am broke’.
	Save for a reward like a holiday or a dinner out.
	Think about the types of things that you could spend your money on.
	Make a goal sheet and then mark off your achievements.
Stage 3: well-being	Ensure your physical health needs are met.
	Set up and regularly contribute towards a savings plan.
	Eat a healthy balanced diet that makes you feel good.
	Focus on managing issues that contribute to your gambling.
	Learn to forgive yourself for past actions and focus on the future: tomorrow is what you can change, not yesterday.
	Be mindful of increasing fluid intake.
	Engage in regular exercise.

*Each message started with “some people find this helpful…”.
CBT, cognitive–behavioural therapy; MI, motivational interviewing.