How to avoid or recover from a shopping binge

Excessive or compulsive shopping is when you buy things you didn't intend to buy. It's an incessant need to buy that often leads to credit card debt, depression, broken relationships, and even bankruptcy.

Compulsive shopping may seem harmless in a culture that values ​​retail therapy. Everyone does it, right? It can have the same impact on your life as an addiction or an eating disorder.

Shopping is one thing. Compulsive shopping is another. Here are some signs you may be buying too much.

1. When you shop, there is an adrenaline rush.Then comes a wave of regret when you leave.
2. Keep shopping hidden from family and close friends.
3. Shopping habits can cause arguments with your loved ones.
4. Your house is full of things you don't need or use.
5. Buying alone is the best solution, because no one can judge.
6. You are in debt because of your shopping habits.

Here are some helpful tips to help you limit your spending.

1. Be aware of the emotional triggers you use

Most people overbuy when they are triggered by a certain emotion (like when you overbuy at the grocery store because you are hungry). You can reduce your impulse purchases by identifying your triggers, and avoid shopping at those times.

There can be positive or negative emotional purchase triggers. You may feel the need to purchase after an experience:

• Wrath
• Anxiety
• Stress
• Jailousy
• Being alone
• Low self-esteem
• Rejection

You may be tempted to do this:

• Get a great promotion
• Have a nice trip ahead
• Do you work a lot and want to have fun?

2. Cash is the best way to avoid a shopping trip

You can curb the temptation to overbuy by limiting your use of credit and debit cards and sticking to a cash budget. When you use cash, it's harder to justify an impulse purchase. If you don't have the money, you can't buy it. It's as simple as that.

Recent scientific studies show that you're more willing to buy more expensive items when you use credit instead of cash. This is probably because you don't see the purchase on your bill until a few weeks later. And when you do, it's a consolidated balance.

3. Don't go shopping with friends who like to shop

Do you have friends who love to shop till they drop? If so, you've probably noticed that you're more likely to go on a shopping binge when you go shopping together. You don't have to stop hanging out with them, but at least stop shopping with them.

You can also find other things to do. Host a family game night or a barbecue at home. Explore the many free activities available in your area. Or consider hiking. There are plenty of options!

4. Wait before buying

You should establish a policy that once you add an item to your shopping cart, you must wait at least a day, two weeks, or three months before purchasing it. If after that time you still want it, you have full permission to get it as long as there is room in your budget. Most of the time, the urge to buy it will pass when you finally get it.

5. Instead of going shopping, buy your clothes

If you're like me, you have a habit of wearing the same shirt with the same pants over and over again. But how about changing that up by shopping in your own closet?

This is what I mean…

Take your time choosing a top from your wardrobe. It's worth trying it on with as many different pants, shoes, and accessories as possible. Take a picture of all the outfits you like and then take a picture of the new outfit. This will allow you to refer back to it whenever your clothes don't inspire you. Then, repeat the process with another top.

You can stop buying clothes you don't wear and save a lot of money. Upcycling clothes can be a great way to create new outfits from clothes you already have.

6. Make a list of everything you have

You need to make a list of the things you love and already have in your home. It could be your beloved coffee mugs, your black loafers or that striped top.

Then, when you go shopping and find something you like, go through your list to see if you have anything similar at home. Chances are, you'll find that you're drawn to the item because it reminds you of something you already have.

7. Use the “one in, one out” rule

For every item you add to your home, you must get rid of the one that's already there. If you really want to get rid of the clutter in your house, say that one item must disappear for every new addition . Two: You have to get rid of the items.

This will make it easier for you to pay attention to what you have in your home. It will also help you think more critically about what you already have, so that you buy things you really like instead of buying for the sake of buying.

8. Online shopping is becoming more difficult

Today, online shopping is more common than in-store shopping. Thanks to social media and advertising, it is possible to buy hundreds of dollars online within seconds of getting out of bed.

It's almost impossible to avoid the Internet, but here are some strategies you can use to make it harder to binge shop online:

• Unsubscribe from promotional emails and deal websites.
• You can delete your credit card information from your Web navigator and your phone. You can also call your bank and ask for new card numbers if you already have them.
• These websites can often be big triggers for purchasing.

Online shopping data is important to keep track of your purchases.

9. Get involved with your local library

Your local library is a great place to start when you feel the urge to go on a shopping spree. This is one of my favorite tips and I do it often. You can buy books, music, movies, and magazines.

You'll have the thrill of buying your next bargain, but you'll leave the store with your hands full for free.

Here are 4 ways to get back on track after a binge.

You may want to know what you can do to repair the damage caused by a binge. Here are our top four suggestions:

1. You can return the items immediately

Keep your receipts. Return everything you can. You should return items as soon as possible. If you've already opened the items or removed the tags, see if you can sell them on Poshmark , eBay , or Facebook Marketplace . Every penny you get back is a bonus.

2. Reassess your budget

After a binge, it's time to face the consequences and see where your budget stands. This is where ignorance is not bliss. While it may be difficult or frustrating to look at the numbers, it will give you a path forward.

If you've tried budgeting and absolutely hate it, chances are it's because you haven't found a method that truly fits your lifestyle.

Learn how to create a budget that works for you in our FREE course and see if it makes sticking to it easier. This book is full of helpful worksheets and easy-to-understand explanations.

3. Make sure you have enough money to pay back the money you have spent on your purchases

Once you know how much you've gone over budget, you can make a plan. Join the Clever Girl Finance savings challenge and see how quickly you can get it back. If you need money urgently, the 26-week savings program can help. (You'll have $1.378 by the end of the challenge.)

Gamifying your savings can reduce your expenses and help you focus on your goals. It can be done.

4. Talk to a therapist

If you find yourself hiding your purchases, acting like you've had new things for years, or getting into serious debt because of your shopping habits, these are clear signs that compulsive shopping disorder could be at play.

A therapist can help you develop a treatment plan that will effectively reduce the symptoms you experience so you can live a happier, healthier life.

You can use these tips to help you get over a binge and get your money back.

I have yet to meet anyone who hasn't struggled with a binge at some point in their life. Recognizing your triggers is the key to overcoming them and taking steps to prevent the temptation from returning.

You might consider seeking professional help for more severe cases of compulsive shopping. This could be one of the most important things you do for your family and your finances.

Clever Girl Finance is another way to stay on track with your financial goals and avoid impulsive purchases on Instagram , YouTube , and Facebook!