Compulsive Spending And How To Stop
We've all been there before: you find yourself in a store, with no intention of buying anything, and then suddenly you can't resist the siren song of a new pair of shoes or that sleek laptop.
That's not unusual. What is unusual is losing control to the point where your spending gets out of hand. One minute, you're walking around a mall aimlessly, and then suddenly it seems like your pockets are full of cash and being dragged into every store in sight. The next day, you wake up to find yourself drowning in debt — your bank account has been drained by envelopes stuffed with receipts for things you don't even want or need anymore.
Now, before you dismiss this as hopelessly materialistic and self-absorbed, consider this: a lot of people have the same problem. It's called compulsive shopping disorder (CSD), or otherwise known as "shopping addiction."
There are many misconceptions about these individuals. For instance, most people believe that they will only spend money on clothing, after which they will eventually run out. However, the reality is that the average person spends an absurd amount of money on food and entertainment — more than $4,000 (£2,619) in a typical year (check out How Much Do You Really Spend?). Sometimes people cut spending to save for something special someday and it just backfires.
Compulsive shopping disorder is classified as an impulse control disorder, like kleptomania. The difference between the two is that while a shopaholic doesn't experience pleasure from their actions, those with kleptomania do.
This is why shopping addiction can be so difficult to stop — not only are you spending money on things you don't need, but you're also doing it for pleasure! However, there are ways to overcome this mental disorder and break the pattern of compulsive spending. Here are some tips that have worked for others.
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1. Keep a budget and stick to it.
This is the first step to the success of any money management system, whether it be a monthly budget or a weekly spending plan. If you have trouble managing your finances, try using something like Mint to set and track budgets for each area of your life. There are also many apps that can help you keep track of your spending, like goodbudget and squarecash.
2. Research techniques to overcome impulse buying (like what I did with this article).
To gain control over your spending habits, you have to find out what triggers your urges to make purchases. There are many different types of shopping addictions as well as a variety of ways to overcome them. I found that researching methods that worked for other people helped me stop my spending binge (and you can see how it turned out in the article I wrote for this site).
3. Make a list of your goals and then stick to it.
You might not want to share this with loved ones, but goal setting is crucial in order to keep yourself motivated and on track with your new plan! Set short term and long term goals, like saving up for a vacation or buying new clothing items. For longer-term goals, I used a method called the "7-Day Journal," which helps you make better decisions and stick to them.
4. Ask for help from a professional.
If you're suffering from an addiction, reaching out to an expert can help you gain back control of your life. My doctor suggested trying counseling as a way to overcome my compulsive shopping disorder, as well as some helpful hints for shopping addiction recovery that helped me transition into new habits. You'll have to make sure that the person you choose is qualified, though — it's not recommended that people try their luck with unlicensed therapists or counselors.
5. Start small and try new strategies after each relapse.
Online resources like the National Association of Shoplifting Prevention (NASP) can help you learn to identify your triggers, find and take control over your habits. NASP offers a wide range of different self-help tools, including their "BITE" programs, which teach people how to identify and treat their shopping addictions.
6. Get more exercise.
Many people with shopping addiction also struggle with depression or anxiety disorders, which can make spending money feel even more excessive and uncontrollable. In order to manage compulsive spending, you'll have to take steps to get more exercise and eat healthier foods. This simple change can make a huge difference in your mood and productivity.
7. Find an alternative activity that you enjoy more than shopping.
If you're like me, then you might not always find it so easy to ignore the pleasures of materialism — the allure of buying new clothes from shopping sprees can be downright irresistible! However, I found that I could stay away from stores for longer periods of time once I decided on another activity that satisfied my urge for instant gratification (like writing this article).
8. Enlist the help of someone close to you who is willing to support your efforts.
A support system can be the difference between success and failure. There's nothing like the guilt of knowing that you're disappointing those who care about you to help you get through difficult times. Whatever it takes, make sure to find someone who will give you a hand if you need it.
9. Avoid reminders of your addiction by avoiding stores, ads and flyers.
I used to find it hard to stop obsessing over what I wanted, but I realized that shopping addiction is more addictive than the things you actually buy. For example, if you're going to the mall, try not to look at all of your favorite stores or take a glance at magazine fronts out of the corner of your eye. You'll also have a much easier time sticking to your new budget if you avoid being bombarded with self-esteem-draining advertisements.
10. Make good quality decisions and trust yourself.
Although self-control might sound like an unattainable goal, I promise that it is achievable with the right mindset towards compulsive buying and spending habits. You can't change a shopping addiction overnight, but you can start taking control of your life and make new habits. (And if you need help, find a doctor or therapist who can help you manage it.)
How to Overcome Your Compulsive Buying Disorder Completely Self-help Ideas on this page require user confirmation. If you are the person who suffers from this problem and want to overcome it completely, simply press the "Confirm" button below. If you are not the one suffering from this problem, please do not press any buttons!
This is Part 2 of a 3-part series on compulsive buying disorder recovery.
Conclusion
Compulsive buying disorder (aka compulsive shopping) is a real problem. It can consume your life, ruining your relationships with loved ones and causing financial hardship. And this addiction isn't just a vice — it can actually affect your insurance rates and job prospects.
If you have a problem with compulsive buying or binge shopping, there are steps you can take to make changes. It might take some time to figure out the best ways to control your spending habits, but make sure that you're putting in the effort to improve yourself before it's too late!
Sources: National Association of Shoplifting Prevention, NASP Compulsive Buying Disorder Recovery Program; Dr. Judith Swart, Dr.