How to Tell if You Have a Shopping Addiction
There’s a reason shopping is commonly referred to as “retail therapy.” To many, shopping feels like an antidote to boredom, sadness, and loneliness. The pleasure of shopping isn’t merely imaginary; there is a neurochemical basis to this experience. The neurotransmitter dopamine spikes not only when we receive a reward, but also when we anticipate one - in the case of shopping, dopamine can spike when we see an ad, when we’re browsing items, and when we’re purchasing something new. That prolonged hit makes shopping extremely attractive! At the same time, like many behaviors that provide pleasure, shopping can veer into compulsive or addictive territory. Unlike substance use, shopping doesn’t cause direct physical harm, so it may feel less urgent to give up or be harder to seek help. Read on for some signs that shopping may have become compulsive for you, and what you can do about it.
Warning Signs That May Indicate a Shopping Addiction
You continue to shop even when it causes problems in your relationships or finances
You rely on shopping as your only way to manage negative emotions
Shopping gives you a high or feeling of euphoria
You’re preoccupied with shopping and think about it much of the time
You give up important social, work-related, or recreational activities because of shopping
Your urge to shop or purchase feels impossible to control
You want to cut down on or stop shopping but are not able to
What to Do if You Suspect a Shopping Addiction
Seek help from a professional with relevant expertise. A 2016 study showed that compulsive buying was significantly associated with several mental health challenges, including substance use, depression, and anxiety. Manic episodes in bipolar disorders are also associated with impulsive behaviors such as excessive spending. A professional can evaluate whether your shopping is compulsive and whether there are other mental health challenges that warrant attention.
Get to the root cause(s). In order to treat a shopping addiction, it is important to unearth the root causes, which vary across individuals. For some, compulsive shopping may distract them from uncomfortable feelings such as anxiety and sadness. Others may feel unfulfilled in their work or relationships and turn to shopping for transient hits of excitement. A skilled psychologist can help you gain insight into the factors underlying your shopping.
Make shopping more difficult. Remove any bookmarks to shopping accounts, delete your digitally stored credit card information, log out of all of your accounts, and hide the passwords somewhere inaccessible.
Make shopping less satisfying. If you shop online for things you don’t need and forget about your purchases until your credit card bill arrives, make that post-purchase bliss less fun by meticulously logging every purchase you make. Use a spreadsheet or an app and write down the details and cost of each purchase and watch as they add up throughout the month.
Find a replacement behavior. Compulsive shopping may be unhealthy, but it also serves some positive purpose such as reducing stress – otherwise people wouldn’t rely on it! Figure out another behavior you can do that serves the same function.
Make your replacement behavior easy. If shopping satisfies your boredom when you’re at your computer, bookmark a variety of fun, no-spending-necessary websites to peruse instead.
If you or a loved one might be struggling with excessive shopping or other behaviors causing you distress, please do not hesitate to reach out to us and speak to a licensed psychologist. Contact us for a complimentary consultation. We are located in Cambridge, Massachusetts and provide virtual therapy in New York City, Connecticut, and Boston.
