Shopping or spending money when you feel upset, angry, lonely, or anxious Having arguments with others about your shopping that rationalizes your behavior Feeling lost or lonely without your credit cards Consistently purchasing with credit rather than cash Feeling a euphoric rush or deep sense of ecstasy when making purchases Feeling guilt, shame, or embarrassment upon excessive spending Lying about your spending habits or the cost of specific items Having obsessive thoughts about money Spending lots of your time trying to manage money and bills to accommodate your spending habits
Shoppers who are triggered to shop upon emotional distress Trophy shopaholics who are constantly on the hunt for the perfect item Shoppers who enjoy flashy items and love feeling like a big spender Bargain seekers who buy things only because they are on sale “Bulimic” shoppers who get are caught up in a continuous cycle of buying items, only to return them later and start buying anew Collectors who seek a feeling of completion from buying each piece of a set or the same item in every variation (color, style, etc. )
Spending over budget and deep financial trouble Compulsive buying over and above necessities (e. g. going to buy one sweater and leaving the store with ten) Secrecy and hiding the problem to avoid criticism Feelings of helplessness due to ongoing cycles of purchasing where guilt causes returns which then cause more purchases Impaired relationships from secrecy, lying about debt, and physical isolation as the preoccupation with shopping increases
For example, you might go into a buying frenzy whenever you have a formal event to go to. You might get tempted to buy all sorts of wardrobe changes, designer makeup, or other products that will increase your confidence and make you feel ready for the event. Knowing this, you could make a special plan for handling invitations to big events. You might cut out event-related shopping altogether and spend a mandatory hour looking through your closet for something suitable to wear that you already own.
When shopping, carry as much money with you as you know you can get away with spending. Leave your credit cards at home to avoid temptation to go over your limit. You can also try making an inventory of the things you own and a wishlist of the extras that you really want. Looking at your list will help keep you grounded and able to recognize when you’re about to purchase something you already have a lot of or something you don’t want as badly as other items that you’ll surely be tempted to purchase. Wait at least 20 minutes before making a purchase. Don’t be sure that you must buy something; instead, spend time thinking about why you should or shouldn’t go through with it. [6] X Research source If you know there are particular stores where you tend to spend too much, only go to these stores on special occasions or with friends who can help monitor your purchasing. If this is a website, make sure it isn’t on your list of bookmarked pages.
Change your payment methods, and destroy and cancel all credit cards. If you feel you should have one for emergencies only, ask a loved one guard it for you. This is important since people tend to spend twice as much as they would when making purchases with a card rather than cash. [7] X Research source Do your market research before leaving the house. Because getting carried away while browsing often brings about unneeded purchases, know exactly which brands and types of each item on your list you need to buy. This will take the fun out of shopping by cutting off the need to browse. Give up all loyalty cards that you do not use for the bare necessities that frequently appear on your shopping list.
It may even be necessary to put someone you trust in charge of your finances completely.
People find happiness in activities that make them feel so immersed that they lose track of time completely. Learn a new skill, finish a project you’ve put aside for a long time, or improve yourself in some other way. Whether you’re reading, jogging, cooking or playing a musical instrument doesn’t matter as long as you’re fully engaged. [10] X Research source While exercising and taking walks can provide a continuous source of happiness, these activities are especially useful alternatives to pursue while in the throes of a shopping urge.
Try monitoring the amount of money you spend in a spreadsheet. Look at the amount of trips you make to the store (or your favorite shopping sites) by making tick marks on your calendar.
You may not have to avoid all of these environments in the long-run, and indeed this may be a very difficult task due to the omnipresence of advertisements and buying opportunities. [12] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source Especially if you are only trying to cut down and not quit shopping altogether, you may simply want to limit your presence in these environments. Create a schedule of when you will allow yourself to visit your favorite stores and stick to it.
Consider that “remote buying” from shopping channels and online sources can bring the same feel of a new environment–presenting another temptation to resist.
Prevent the possibility of receiving unwanted offers for new credit cards by signing up for Opt-Out Prescreen. Upon providing your information here, you will not be targeted for advertising of this nature. [14] X Research source
Download a good ad blocker program that will prevent personalized ads from appearing in your browser. One-click shopping is especially dangerous. Make it even more difficult for you to buy online by deleting your credit card number from sites that have it linked to your account. Do this even if you are also blocking those sites too. [16] X Research source This will create an added security; if you have found a way to rationalize being on the site, you will still have enough time to rethink your decision to make individual purchases.
Make sure that you only open up to trusted loved ones who are capable of supporting you through your push to cut down on shopping.
One commonly used method for treating addictions is a method called cognitive behavioral therapy (CBT). This type of therapy will help you recognize and challenge some of your thoughts related to shopping. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Therapy will also help you place less value on extrinsic motivating factors, like a desire to look successful and wealthy, and more value on intrinsic motivators, like feeling comfortable in your skin and maintaining nourishing relationships with loved ones. [19] X Research source
Look into local chapters of Debtors Anonymous or Spenders Anonymous. These are 12-step programs that can help you manage your shopping addiction on an ongoing basis. Use this link to locate a Debtors Anonymous meeting near you.
Dealing with the financial fallout of shopping addiction can be stressful alongside the emotional issues that arise with overcoming your habit. Because stress is a common trigger for relapse, a credit counselor might be an important resource.
