How to Overcome Shopping Addiction

Understand that you are being provoked. Triggers are things that make you want to go shopping. You should journal for at least a week, and every time you want to go shopping, write down the things that bring up the idea. The cause can be environmental, peer, promotional, or emotional (such as anger, shame, or boredom). Being aware of triggers helps you avoid the risk of shopping while limiting this habit.

• For example, you might go shopping before an important event. You tend to buy a variety of expensive clothes, cosmetics, or other accessories that help you mentally prepare for the event.
• Once you realize this, you can create an action management plan for the big event. You can give up shopping and spend an hour rummaging through your wardrobe.

Cut down on shopping costs. The best way to limit your purchases without giving up altogether is to monitor your budget for items that are out of range. Manage finances closely, and only make purchases when the monthly (or even weekly) budget allows. Then you can shop from time to time, but not abuse it, leading to serious financial problems.

• When shopping, you should bring enough cash for the purchase. Leave your credit cards at home to avoid the temptation to overspend.
• You can also make a list of what you already have and what you need to buy more. Review the list to visualize and recognize when to buy things you already have a lot or no need to buy.
• Wait at least 20 minutes before shopping. Don’t force yourself to buy something; Instead, you should spend some time thinking about why you should or shouldn’t buy. ^[6]
• If you shop too much at certain stores, you should limit going there or go with friends to control your shopping. If you’re shopping online, don’t save the web page.

Give up shopping altogether. If shopping addiction is too severe, you should only buy things that are absolutely necessary. Use extreme caution when shopping, and make a shopping list for yourself. Avoid buying discounts and cheap items that you do not need to use, as well as limit the amount to spend when shopping. The more specific you are, the more useful it is. For example, when buying food and personal items, you should write down what you need to buy (such as toothpaste, deodorant, etc.) and do not buy any items outside of this list.

• Stop credit card payments and cancel all existing credit accounts. If you need to use it in an emergency, you should ask a relative to take care of it. This is quite important because we often double spending when buying with credit card instead of cash. ^[7]
• Research the item before going to the store. Usually we buy things we don’t need, so you need to determine in advance what items to buy. This makes shopping less enjoyable when you don’t have to spend time browsing the store.
• Cancel loyalty cards with things that are not on the list of essentials.

Avoid shopping alone. Most impulsive buyers tend to go it alone, and if you’re with someone else, you’re less likely to overspend. ^[8] This is the advantage of peer pressure; You need to make it a habit to shop in moderation according to the opinion of someone you trust.

• You can ask someone close to you to manage your finances.

Participate in other activities. You should spend time on useful things. When practicing spontaneous behavior change, it’s important to spend time on things that really matter (but trust that they won’t hurt you). ^[9]

• People often get excited by activities that immerse them and forget about time. You can learn new skills, complete a long-delayed project, or improve yourself in other ways. You can read, walk, cook, or play an instrument, as long as your mind is completely focused on that activity. ^[10]
• Sports and walking can make you happier, and they’re good alternatives when the shopping spree hits.

Track your own progress. Don’t forget to praise and encourage yourself while you work on breaking the shopping habit. You should be aware of your progress, as giving up addiction is not easy. Objectively assess your progress so you get through those moments of self-blame that are hard to avoid.

• Track spending with spreadsheets. Review your shopping trips (or sales website visits) by ticking your calendar.

Make a list of places you shouldn’t go. Identify places that can stimulate you to shop. Most likely this is a mall, store, or large shopping district. Your personal rules should be clear and easy to understand to avoid breaking the law. Create a do-not-go list and prevent the temptation to arise until the need to shop completely subsides. Review the list to make sure you are not going to “dangerous” places and situations. ^[11]

• You don’t have to avoid these places all the time, as it’s a daunting task when it’s always filled with advertisements and plentiful merchandise. ^[12]
  • If you just need to cut costs and don’t necessarily give up shopping altogether, just limit your visits to these places. Make a schedule to go to your favorite store and stick to it.

Avoid commuting. When you start cutting back on spending, it’s a good idea to take a break from traveling. This helps you avoid the temptation to shop when in a strange place. People tend to shop more when they are outside their familiar surroundings. ^[13]

• Keep in mind that shopping online can also be a novelty, so you’ll have to fight these temptations as well.

Mail management. These include paper mail and electronic mail. Unsubscribe from mail and catalogs sent by the shopping store.

• Avoid getting credit card ads by subscribing to Opt-Out Prescreen. By providing information herein, you will not receive such advertising. ^[14]

Computer Management. The Internet is a popular way to shop, so you need to monitor your online shopping as well as in-store. Avoid accessing commercial websites by blocking your favorite online shopping sites. ^[15]

• Download an ad blocker application with the function of hiding ads on the browser.
• One-click shopping is really dangerous. You should limit your online shopping by removing the credit card number from the website associated with your account, even if you have blocked these sites. ^[16]
  • This step makes you safer; If you find a reason to visit the website, you should take the time to think before deciding to buy.

Get support from friends and family. Concealment is one of the hallmarks of shopping addiction (and most other addictions). ^[17] Therefore, you should not hesitate to ask for help in shopping. Tell friends and family about your current situation, and ask them to shop or buy essentials at first to avoid extreme temptation.

• You should only disclose it to someone close to you who can help to limit purchases.

Visit a therapist. A therapist will help you figure out what’s causing your shopping addiction, such as depression. This addiction has no effective treatment, but you may be prescribed an antidepressant, such as an SSRI.

• The most common method used to treat addiction is cognitive behavioral therapy (CBT). This therapy helps you to identify and correct thinking patterns associated with shopping. ^[18]
• This form of treatment also helps you to focus less on external motivating factors, such as the appearance of success and wealth, and instead promote inner values, such as comfort and maintain good relationships with loved ones. ^[19]

Join the community. The group shopping addiction treatment program is extensive and effective. The ability to share your feelings and give advice to those who also suffer from this addiction helps you to break this wasteful spending habit. ^[20]

• Find addiction programs in your area.
• Visit a special website to find a therapist or group of therapists.