Anyone else overwhelmed by emails and targeted ads on social media for holiday sales? Especially when deals are time limited and lure you with language like, “one day only” or “we never do this.” It seems like brands and companies use every opportunity to attract potential buyers this time of year. Oftentimes we respond to the urgency of these messages with impulse buying. Online shopping has never been easier and more convenient, with credit cards linked to our phones and computers, we are one click away from our newest possession. Marketing and branding, along with new technology, has created greater opportunity for impulse shopping and we often make these transactions/purchases without much consideration.
Impulse shopping can be driven by many factors. Sometimes, especially with appealing discounts and sales, we fear missing out on a great opportunity and place greater value on the opportunity instead of the item. We may find an emotional drive to purchase items in order to seek a pleasurable experience if we are feeling stressed, anxious, or even sad and lonely. Acquiring objects can sometimes bring us a sense of self-importance, security, and comfort. Because the act of buying something new can be so rewarding, we can rely on it as a way to “feel better” by relieving distress, as a form of “retail therapy.” However, this relief is temporary and often an impulse purchase can produce regret and self-blame, and possibly even more emotional or financial suffering.
Diagnosing impulsive shopping as a disorder can be tricky. Impulse shopping is not a recognized disorder in the current Diagnostic and Statistical Manual for Mental Disorders-5th Edition (DSM-5). Its predecessor, the DSM-IV, discussed compulsive buying within the context of impulse-control disorders, but it was never recognized as a formal standalone diagnosis. The ICD-11 describes compulsive buying-shopping behavior under ‘other specified impulse-control disorders,’ rather than as a distinct diagnostic category. Generally, individuals reporting compulsive shopping or “excessive acquisition” are assessed for meeting criteria for hoarding disorder. Even though these manuals have yet to create a clear diagnostic definition for compulsive buying, mental health professionals should acknowledge and recognize lack of control when shopping and continued shopping despite negative consequences as clinically significant.
If you identify as someone who lacks control when shopping or often regrets spending money on unnecessary items, here are some tips to help reduce compulsive shopping. Oftentimes we become caught in an impulsive shopping spree mindlessly. In an effort to increase control, we need to introduce greater mindfulness when shopping and considering purchases. When we are browsing for a new item or are prompted to a website from an advertisement, pause and check-in with yourself and consider these questions:
- “Do I have a real need for this item and not just a wish to have it?”
- “Am I only buying this because I feel bad (angry, anxious, sad, etc) right now?”
- “Could I manage without it?”
- “In a week, will I regret getting this?”
- “Will I actually use this item in the near future?”
- “Do I have a specific place to put this/wear this?”
- “Is this truly valuable or useful or does it just seem so because I’m looking at it right now/ or because it is on sale?”
- “Do I have enough money (not credit) right now to pay for it?”
- “Does this purchase fit with my personal goals?”
If you are still uncertain about this purchase after considering these questions, allow yourself to delay making the decision. People often use the phrase “sleep on it” to encourage thoughtful decision making with greater time and reflection. Step away from your computer, put down your cell phone or tablet, remove yourself from the store and wait. Give yourself a chance to determine if the urge to buy this item was driven by impulse or emotional distress. In the end, after pausing to deliberate, you decide to purchase the item, you have done so with greater control and mindfulness. This exercise isn’t suggesting that acquiring new items is unacceptable. The exercise is to increase self-awareness and mindfulness in your shopping decisions. Research suggests that people often report greater and more lasting happiness from experiences than from material possessions. Try to introduce a variety of meaningful activities that are pleasurable and rewarding.
You can reclaim control even though it feels overwhelming! If you identify as someone who struggles with excessive spending, please reach out to us at OCD Spectrum. Our therapists specialize in helping people find freedom from these compulsive cycles. Learn more or request an appointment here.
References
- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Association.
- Frost, R. O., & Steketee, G. (2011). Stuff : compulsive hoarding and the meaning of things. Mariner Books.
- Online Shopping and “Compulsive Buying-Shopping Disorder” | Psychology Today. (n.d.). Www.psychologytoday.com. https://www.psychologytoday.com/us/blog/understanding-addiction/202208/online-shopping-and-compulsive-buying-shopping-disorder
- Steketee, G., & Frost, R. O. (2013). Treatment for hoarding disorder : therapist guide. Oxford University Press, Usa.
- World Health Organization. (2018). International statistical classification of diseases and related health problems (11th Revision). https://icd.who.int/browse11/l-m/en
