Frustrated after a loss? Try these cool down tips

Losing a bet can be frustrating — but taking it out on a student athlete won’t make things better. These simple tips can help you cool down before things go too far.

Tip #1

Count to 10

Even a short break can interrupt a heated reaction. Breathe, then decide what to do next.

Tip #2

Step away

Logging off or changing your surroundings gives you space to cool down and help calm intense feelings.

Tip #3

Move your body

Hit the gym, take a walk, or just do some jumping jacks — whatever helps burn off built-up energy.

Tip #4

Talk it out

Don’t bottle things up. Venting to a friend or writing it down can help you process emotions without causing harm.

Download Tip Sheet (PDF)

Respecting athletes online

It’s easy to react in the moment, but what you post has real impact. Here’s how to keep it positive on social media.

Pause

Pause before you post

If you wouldn’t say it to an athlete in person, don’t say it online.

Football

Focus on the game, not the player

Avoid personal attacks or sending direct messages.

Screen time

Limit your screentime

Take breaks from social media during high-stress games or after losses.

Alert

Report harmful content

Social platforms have a “Report” or “Flag” option. Use it when you see abuse.

Feeling overwhelmed? You’re not alone

If you’re more frustrated or on edge than usual, your body may be telling you something. Stress or anxiety may be at the root. Here are simple ways to check in and care for your mental health. 

Tip #1

Reduce stressors

Identify what triggers your stress and take steps to minimize or manage them.

Tip #2

Try relaxation techniques

Deep breathing and meditation can help reset your nervous system. Try the no-cost RecoverMe app at TimeOutOhio.com/RecoverMe.

Tip #3

Take care of your body

Prioritize rest, regular meals, and exercise. These small changes can improve your mood and reduce stress.

Tip #4

Get support when you need it

Call the Ohio Problem Gambling Helpline at 1-800-589-9966. Trained and understanding specialists are standing by 24/7.

Betting should be fun, not harmful

When sports betting starts to feel like pressure, it might be time to reset. These tips can help you keep it fun and safe — for you and student athletes.

  • Set limits on how much time and money you spend
  • Bet only with money set aside for entertainment
  • Don’t bet when stressed or frustrated
  • Know when to get support — explore more resources below
Download Tip Sheet (PDF)

In need of more support?

Responsible betting tips

Visit Pause Before You Play for tips on setting limits and spotting the warning signs of a gambling disorder.

Learn more

Time Out Ohio

Need a break from betting? Time Out Ohio lets you voluntarily ban yourself from Ohio’s casinos, racinos, and sports gaming.

Time Out Ohio also offers access to GamBan, which blocks betting apps and websites on your devices, and GamFin, which provides financial counseling to help you navigate betting-related harm.

Learn More

RecoverMe app

Time Out Ohio offers no-cost access to the RecoverMe app for evidence-based therapy and mindfulness tools to manage stress, anxiety, or betting-related pressure.

Learn More

No-cost online counseling

Through the Ohio Gambling Telehealth Network, you can work one-on-one with a trained gambling counselor to manage stress, anxiety, or betting-related harm. No cost, no judgment.

Learn More

988 Suicide & Crisis Lifeline

If you or a loved one is in crisis, call or text 988 for 24/7 support from trained crisis counselors.

Learn More

Ohio Problem Gambling Helpline

Call 1-800-589-9966. Trained and understanding specialists are standing by 24/7 to offer free, non-judgmental, confidential support.

Learn More

Still have questions about your gambling?

Take the two-minute quiz today to rate your risk for a gambling disorder.

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