Shopping Addiction and Its Connection to Impulse Control

Shopping can be a normal part of life. We all need groceries, new clothes, and household goods. But for some people, shopping may become more than a necessity or an occasional reward, turning into a habit that feels impossible to contain. Shopping addiction is a serious condition that can lead to life-changing consequences such as secret debt and destroyed relationships. One of the root causes of shopping addiction is poor impulse control. Understanding the cycle of this addiction and how it connects to impulsivity can help you recognize the warning signs and learn how to implement healthier consumer habits. 

What is shopping addiction?

Shopping addiction, formally known as compulsive buying-shopping disorder, is characterized by an urge to constantly shop and buy new things, even when doing so isn’t necessary and could cause negative consequences. By some estimates, 5.8% of Americans experience compulsive buying disorder at some point in their lives. Shopping addiction isn’t as new as you might believe. While today’s culture heavily emphasizes consumerism and online shopping, compulsive buying-shopping addiction was discussed in psychiatric textbooks over 100 years ago.

Signs of compulsive buying disorder

Compulsive shoppers may be different from people who buy what they need and try not to overextend financially. Here are some warning signs of excessive shopping habits:

• Feeling an uncontrollable urge to shop
• Spending beyond your means
• Experiencing guilt or shame after shopping
• Buying items that you don’t need and won’t use
• Hiding purchases from your family
• Being unable to stop thinking about future purchases
• Feeling euphoric while shopping
• Viewing shopping as a hobby

How a compulsive shopping addiction develops

Compulsive buying disorder doesn’t usually set in overnight, but develops gradually as an individual devotes increasing amounts of time and money to shopping. Several factors can contribute to the development of a shopping addiction. 

Individuals who engage in compulsive shopping often have low self-esteem. They may believe that buying new things can improve the way they view themselves. And while shopping can cause a momentary dopamine rush, it may also become part of a larger cycle that’s fueled by stress and negative emotions. 

Cultural influences can also play a part. It’s estimated that most Americans see anywhere from 4,000 to 10,000 ads in a day. Social media influencers make it easy to buy their recommendations with a swipe and a tap. Over time, it can become easy to believe that life will be better if you buy the right things. 

Unlike some other addictions, shopping is completely legal and very common. In fact, it’s routinely encouraged and celebrated. This can make it harder to determine when you’ve crossed the line and your shopping has become excessive. 

The cyclical nature of compulsive buying

Shopping addiction often plays out in a reinforcing cycle that keeps pulling you back in, even when you’ve decided enough is enough. Here’s what the cycle often looks like.

Step 1: Emotional cue

Any sort of emotional experience can quickly set the stage for a new purchase. It might be stress, boredom, loneliness, or sadness, but it can also be a positive emotion. When you receive exciting news or have a great day, you may feel like you need to reward yourself.

Step 2: Impulse to shop for quick relief

Your negative emotions can start to fade even as you begin window shopping. Just the idea of buying something can spark anticipation and a dopamine rush, creating a sort of ‘itch’ that makes it hard to resist the impulse of a new purchase. 

Step 3: Temporary satisfaction from your compulsive shopping

Making a purchase may provide a temporary high and reinforce the idea that making impulsive purchases will make you feel better. You might briefly feel better or believe that your problems are solved. 

Step 4: Guilt and regret

Soon after buying something, guilt and regret might begin to set in. You could be reminded of the negative consequences associated with excessive shopping and begin to worry about the impact of your choices.

Step 5: Renewed stress and the start of a new cycle of compulsive buying

Feeling shame about shopping creates more stress and other negative feelings, which can cue up a new cycle, starting the process over again. This endless loop of compulsive spending might be hard to break without professional help.

The connection between compulsive buying disorder and low impulse control

Compulsive shopping may be fueled by a deeper issue: low impulse control. Without impulse control, it can be difficult to stop, assess the impact of a purchase, and choose long-term goals over short-term gratification. The internal promise of a reward– telling yourself, “I’ll feel better after I buy this new jacket,” might take over the decision-making process and make it hard to resist the urge to shop. 

Research suggests people who exhibit compulsive shopping behavior frequently demonstrate impulsive decision-making and may have difficulty employing any kind of delayed gratification. A person’s shopping addiction may go beyond just liking to shop. Instead, their brains may be wired in a way that encourages high impulsivity. Neuroimaging shows that neural patterns influence a person’s ability to regulate quick decisions, and the strength of certain neural networks can make someone more or less vulnerable to compulsive shopping. 

Healthy consumer habits vs. shopping addiction

Healthy shopping may be conscious, taking into consideration your personal values and financial goals. Shopping addiction, however, can be driven by impulsivity, often disregarding any harmful consequences. Here’s more about how these two approaches to buying stack up against one another.

• Healthy habits: Purchases are planned and in line with your long-term financial goals.  
• Addiction: Purchases are impulsive and unplanned.
• Healthy habits: Spending usually stays within the budget. 
• Addiction: Overspending and debt are common.
• Healthy habits: It’s possible to engage in delayed gratification and wait or choose not to buy something. 
• Addiction: Shopping sprees are hard to control, even when you want to cut back. 
• Healthy habits: Shopping might be fun, but it isn’t associated with quick mood shifts.
• Addiction: Shopping involves emotional swings from happiness to guilt and shame. 

How to regain control of your shopping habits

There may be steps you can take to reduce or eliminate your compulsive shopping habits. Some of these actions can be implemented on your own, such as choosing to:

• Destroy all your credit cards or put them in someone else’s possession
• Delete stored credit card information
• Delete shopping apps on your phone
• Transfer any extra money to a savings account or use it to pay off your credit card debt
• Ask a friend or family member to be an accountability partner

Removing opportunities to make impulsive choices can be an important first step. Still, shopping addiction can be hard to break on your own, and you might benefit from professional support. 

Treatment for shopping addiction

The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) classifies compulsive buying disorder as an impulse control disorder, but some mental health professionals consider it to fall within the category of obsessive compulsive disorder. This mixed view of the condition means that there is no one set treatment; instead, the best course of treatment may be determined by each therapist after assessing their patient.

The most common treatment approach for compulsive shoppers is cognitive behavioral therapy (CBT), a form of treatment that is frequently used with people experiencing depression, anxiety disorders, and other mental health conditions. During CBT sessions, patients may learn how to identify negative or unhelpful thoughts and reframe them into productive thoughts, which can then shape healthier patterns of behavior. 

For example, if you like to treat yourself to some retail therapy after a hard day at work, you might learn how to challenge the thought that buying something new will make you feel better. Instead, you could replace this belief with a more balanced thought, reminding yourself that the relief you find in your impulse purchases may be short-lived. Finally, you could implement a new coping strategy to help manage the stress, such as calling a friend or going on a short walk. 

Once you’ve decided enough is enough and you’re ready to break your compulsive buying habits, you can begin the therapeutic journey. However, local therapists may have a waiting period that extends from a few weeks to several months, which can slow your progress. Using an online therapy platform such as BetterHelp, you can connect with a mental health professional and begin scheduling therapy sessions within days. Research shows that online therapy is just as effective as in-person therapy in treating addiction and related mental disorders. 

Takeaway

In a culture that encourages materialism and makes it more convenient than ever to buy whatever you want, it can be easy to slip into a pattern of compulsive shopping behavior, buying items even if you don’t have the money or won’t ever use them. The consequences of these impulsive purchases can be massive, potentially threatening your financial stability and damaging your relationships with others. 

There may be steps you can take to limit your shopping and find new sources of joy, but it can be hard to break the addiction on your own. If you’re looking for support to stop compulsive shopping, therapy may be a good fit for you. By participating in addiction treatment with a trained mental health professional, you can identify what’s causing your excessive buying, reframe the way you view shopping, and develop healthier coping skills for managing stress.