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How to Overcome Shopping Addiction

February 3, 2024 by admin Category: How To

You are viewing the article How to Overcome Shopping Addiction  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.

There are 17 references cited in this article that you can view at the bottom of the page.

This article has been viewed 22,885 times.

Shopping addiction can have huge consequences on daily life, career, and finances. Since shopping is an integral part of global capitalist culture, it can sometimes be difficult to determine if you are abusing them. [1] X Trusted Source American Psychpogical Association Go to Source In this article, we’ll talk about the signs of shopping addiction, how to change your buying habits, and how to get help. experts if necessary.

Table of Contents

  • Steps
    • Learn about shopping addiction
    • Change behavior to limit shopping
    • Looking for help

Steps

Learn about shopping addiction

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Image titled Cut Down Your Shopping Addiction Step 1

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Identify the problem. As with all addictions, being aware of behaviors and their impact on daily life and relationships is the key to success in the fight against shopping addiction. You can use the list of signs below to determine your level of shopping addiction. This is an important step in determining exactly how much to limit, from minimizing shopping to stopping shopping altogether. [2] X Research Source

  • Shop or spend money when feeling sad, angry, lonely, or stressed
  • Arguing with others about shopping to explain their behavior
  • Feeling confused or lonely without a credit card
  • Continually make purchases with credit cards instead of cash
  • Feeling elated or overjoyed when shopping
  • Feeling guilty, annoyed, or embarrassed about spending too much
  • Lies about spending habits or prices of particular goods
  • Obsession about money
  • Spend more time calculating money and bills for more shopping
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Image titled Cut Down Your Shopping Addiction Step 2

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Assess shopping habits. Record all purchases from two weeks to a month and note how you pay for your purchases. Ask yourself the following questions to manage when and how you buy. In addition, you also need to track the amount of money spent during this period to determine how addicted you are to shopping.
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Image titled Cut Down Your Shopping Addiction Step 3

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Identify the type of shopping addiction. Voluntary shopping takes many forms. Recognizing these patterns helps you understand your addiction to find solutions. You can define your own based on this list, or use a log of buying habits. [3] X Research Sources

  • Buyers are stimulated to shop when the mood is not happy
  • Addicts are constantly buying the perfect stuff
  • Buyers love colorful things and the feeling of spending big
  • People who buy things just because they’re on sale
  • People “crazy” buy goods only to return and then buy a new one, creating a vicious cycle with no end.
  • Collectors love to feel complete by purchasing a set or each in a different color or style.
Image titled Cut Down Your Shopping Addiction Step 4

Image titled Cut Down Your Shopping Addiction Step 4

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Recognize the long-term consequences of shopping addiction. Shopping addiction can have positive short-term effects, such as a sense of well-being after a trip, but the long-term effects of the condition can be quite negative. [4] X Research Source You need to identify these effects to overcome insatiable shopping habits.

  • Spending over budget and in financial trouble
  • Random and unnecessary purchases (e.g. going to buy a coat and leaving the store with ten)
  • Cover up the problem to avoid criticism
  • The feeling of helplessness caused by the vicious cycle of shopping causes guilt, which then causes oneself to become more over-shopped than before
  • Affected relationships due to secrecy, dishonesty about debts, and physical isolation increase the need to shop
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Image titled Cut Down Your Shopping Addiction Step 5

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Realize that insatiable spending is often psychological. For many people, this is how to deal with negative emotions. Like other addictions, shopping can temporarily solve problems, help people feel better, and create the illusion of happiness and security. [5] X Research Source You need to determine if shopping is about filling a void in your life that could be replaced by a healthier and more productive lifestyle.

Change behavior to limit shopping

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Image titled Cut Down Your Shopping Addiction Step 6

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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.
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Image titled Cut Down Your Shopping Addiction Step 7

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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] X Research Source
  • 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.
Image titled Cut Down Your Shopping Addiction Step 8

Image titled Cut Down Your Shopping Addiction Step 8

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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] X Research Sources
  • 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.
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Image titled Cut Down Your Shopping Addiction Step 9

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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] X Research Source 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.
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Image titled Cut Down Your Shopping Addiction Step 10

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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] X Research Source

  • 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] X Research Source
  • Sports and walking can make you happier, and they’re good alternatives when the shopping spree hits.
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Image titled Cut Down Your Shopping Addiction Step 11

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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.
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Image titled Cut Down Your Shopping Addiction Step 12

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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] X Research Source

  • 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] X Trusted Source American Psychpogical Association Go to Source
    • 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.
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Image titled Cut Down Your Shopping Addiction Step 13

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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] X Research Source

  • Keep in mind that shopping online can also be a novelty, so you’ll have to fight these temptations as well.
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Image titled Cut Down Your Shopping Addiction Step 14

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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] X Research Source
Image titled Cut Down Your Shopping Addiction Step 15

Image titled Cut Down Your Shopping Addiction Step 15

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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] X Research Source

  • 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] X Research Source
    • 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.
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Looking for help

Image titled Cut Down Your Shopping Addiction Step 16

Image titled Cut Down Your Shopping Addiction Step 16

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Get support from friends and family. Concealment is one of the hallmarks of shopping addiction (and most other addictions). [17] X Research Sources Sharma, Varun, et al. “Shopping Addiction (Involuntary Shopping)-New Trait.” Delhi Journal of Psychiatry 12.1 (2009): 110-113. 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.
Image titled Cut Down Your Shopping Addiction Step 17

Image titled Cut Down Your Shopping Addiction Step 17

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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] X Trusted Source Mayo Clinic Go to Source
  • 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] X Research Source
Image titled Cut Down Your Shopping Addiction Step 18

Image titled Cut Down Your Shopping Addiction Step 18

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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] X Research Sources

  • Find addiction programs in your area.
  • Visit a special website to find a therapist or group of therapists.
  • Image titled Cut Down Your Shopping Addiction Step 19

    Image titled Cut Down Your Shopping Addiction Step 19

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    Meet with a financial advisor. If your shopping addiction is driving you into a financial crisis, you should consider talking to a financial advisor. This person will help you deal with the large debt that has arisen from a shopping addiction.

    • Overcoming the financial consequences of a shopping addiction can cause stress and anxiety along with psychological problems. Stress can aggravate problems, so a financial advisor can be very helpful during this time.
  • X

    This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.

    There are 17 references cited in this article that you can view at the bottom of the page.

    This article has been viewed 22,885 times.

    Shopping addiction can have huge consequences on daily life, career, and finances. Since shopping is an integral part of global capitalist culture, it can sometimes be difficult to determine if you are abusing them. [1] X Trusted Source American Psychpogical Association Go to Source In this article, we’ll talk about the signs of shopping addiction, how to change your buying habits, and how to get help. experts if necessary.

    Thank you for reading this post How to Overcome Shopping Addiction at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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