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Shopping used to take quite a bit of effort. If you wanted a book, you had to get up, leave the house, and go to a bookstore. Same with dishware, furniture, envelopes – everything. If you wanted it, you had to go get it or do without.

Thanks to the internet, shopping today requires almost no effort at all. You simply add-to-cart and, at some point in a day or two, whatever you’ve ordered winds up on your doorstep.

According to Teresa Riva of Barron’s, the means – and ease – of cyber-purchasing have mushroomed:  “Affiliate links and algorithms target consumers, Buy Now buttons make buying as frictionless as possible, and older methods like emails and texts provide constant nudges.”

Which leads one to ask…

What’s being sold? Rivas:  “…the dream of a perfect product leading to a perfect life.”

Therein lies the problem. A consumerist vision of happiness and fulfillment has, in many cases, led to the exact opposite – binge shoppers who awaken from their digital dreams to discover they’ve squandered their resources…in some instances, their life savings. Riva finds that Gen Z and Millennials shoppers are especially prone to binge shopping, with shopping addiction skyrocketing during the pandemic.

Skeptics may deny the existence of shopping addiction (SA) – it’s not listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM) – but its symptoms and effects are real. The Sierra Vista Hospital in Sacramento, CA makes a helpful distinction between “the occasional splurge” and addiction, and lists the signs of SA:

• An uncontrollable urge to shop
• Excessive spending beyond one’s means
• Purchasing items with no purpose or utility
• Feelings of guilt or shame after a shopping spree
• Neglecting other responsibilities in favor of shopping
• Negative personal relationships as a result of shopping behavior
• Financial instability as a result of shopping behavior

The causes of Shopping Addiction, Sierra Vista says, include:  psychological factors (such as anxiety and low self-esteem); societal and cultural influences (advertising and an emphasis on materialism); and biological contributors. Shopping – like various substance addictions – releases the neurotransmitter dopamine, which the brain associates with pleasure.

If you suspect you’re wrestling with a shopping addiction, the first step – as with any addiction – is to acknowledge the problem and seek help.

The Bolder website suggests a few effective ways to help kick your shopping obsession:

1. Track Your Spending

Keeping track of your spending is key to helping kick your shopping addiction. This will help you identify when and why you are spending money unnecessarily and what triggers it in the first place. Empower by Personal Capital is a super choice for fiscally responsible adults who need a reliable app to keep all their finances in check across multiple accounts. As one of the top-rated apps for personal finance, you can see everything in one place. Track everything from your true net worth to your income, helping you responsibly prepare for retirement.

Compulsive spending can be conquered with time and effort

2. Stick to a Budget

One of the first steps towards kicking your shopping addiction is setting a budget and sticking to it. Figure out how much you can afford to spend money each month, and then make sure you don’t exceed that limit.

3. Avoid Impulse Buys

Impulse buying is one of the biggest traps that shopaholics fall into. Take time  – up to 24 hours, more if you can stand it – before making any purchases. Remind yourself why you shouldn’t splurge on something you don’t need.

4. Get Support

It can be tough to break free from addiction on your own, so reach out to family and friends for support. They can help keep you accountable and provide motivation when you feel discouraged.

5. Find Alternatives

Shopping isn’t the only way to satisfy your craving for new things or experiences! Go for a walk in the park instead of going to the mall, or take up a new hobby like journaling or photography. These activities can help keep you distracted and prevent you from spending money on things you don’t need.

The consequences of a shopping addiction are real and can be as devastating as any substance addiction. Help is out there if you need it – don’t be afraid to look for it.