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Do you sometimes buy an extra item at the grocery store or indulge in some retail therapy?

Most of us get carried away from time to time.  But there’s a fine line between shopping for fun and having a full-blown shopping addiction. Labeling yourself or someone else as a shopping addict may sound harsh, but it’s a real condition. In fact, at least 6% of the U.S. population is said to have a shopping addiction.

On the surface, shopping regularly seems like a harmless activity.  However, it can transition into an addiction if you start using aimless purchases to fill an emotional or social void.

If you think you or someone you love might have a shopping addiction, it’s important to know the signs and what to do to recover from it.

Impulsive vs. Compulsive Shopping

When it comes to making purchases, some people use the terms impulsive and compulsive interchangeably. However, they actually mean two different things.

The primary difference, Carrie Rattle, Compulsive Shopping Specialist and CEO and founder of Behavioral Cents explains, is that with compulsive shopping, the urge to buy comes from within. The shopper may have an emotion they can’t deal with or a need to fill a void. Impulsive shopping is triggered by external forces

Compulsive Shopping

Carrie says that shopping addictions are compulsive but often referred to as the ‘smiled upon’ addiction.

“Alcoholics need help, a person on drugs is going to end up killing themselves one day, but if you have a shopping addiction, it’s somehow the lesser evil because shopping supports the economy,” she says.

Like other addictions, though, compulsive shopping is just as problematic. It can have long-term effects on someone’s work, finances, relationships, and mental health.

Impulsive Shopping

Carrie defines impulsive shopping as the type of shopping that many of us do from day-to-day. For example, grabbing the latest issue of a magazine while you’re waiting in the check-out line at the grocery store or buying the daily deal from Amazon would be classified as impulsive shopping

“There are times when you may be triggered by a sale or discount and run out to the store to grab that item – thus, acting on the impulse or emotion you feel,” she says.

In other words, if you’re shopping and buy something that puts you a little over budget, it may not have a significant effect on your debt level, social life, or relationships with others.

Signs You Have a Shopping Addiction

Sad Woman Realizing She has a Shopping Addiction

Not everyone who is a compulsive shopper is a shopping addict. However, it’s important to identify the signs that indicate you might have a problem.

1. You Can’t Stop Buying Things Despite Being in Debt

If you’ve ever been in debt, going shopping may have been the last thing on your mind – unless you have a shopping addiction.

Carrie says that clients who come to see her are often at their lowest points financially due to compulsive shopping. Their credit cards are maxed out and they can’t refinance or get new cards so they feel “boxed in”.

A person with a shopping addiction may find themselves working extremely hard to pay off their debts. Or they may pick up overtime or take on a second job so they have more money to keep buying things. The additional income is generally used to fuel their shopping rather than other financial obligations.

2. You Don’t Wear or Use Everything You’ve Bought

If you’re buying things you don’t use or wear, and you already have an excessive amount of items, that’s another sign you might have a shopping addiction.

Adding onto the pile feeds the addiction, and it desensitizes you when you buy new things.

Some people spend years shopping and collecting items that they know they’re not going to use or need. Still, the idea of making a purchase and having new things provides a sense of comfort.

3. You Shop and Buy Based on Emotions

Do you buy things because you need them or are your purchases based on the emotions you feel or the emotions you want to feel?

Dr. April Benson, a psychologist who works with recovering shopaholics, recommends that people stop and ask themselves why they’re really shopping and what emotional needs spending helps soothe.

“It’s important to determine whether it’s love or affection that you need or the need for autonomy and the feeling of belonging,” Dr. Benson says.

While someone may buy more stuff to feel happier or overcome an emotion like anger or sorrow, Dr. Benson explained, the positive rush you feel when you buy new things often wears off after a while.

It’s easy to get emotions confused with impulses that can arise and disappear quickly. Impulse purchases may seem to provide short-term satisfaction and positive emotions, but again, this feeling doesn’t last leaving a person to focus on their next shopping spree to serve as a pick-me-up once again.

4. You Experience a Rush of Adrenaline

Most of us occasionally experience the rush that comes from shopping and buying new things.  However, rather than feeling excited to use a new gadget or read a new book, compulsive shoppers feel an emotionally soothing high when they buy new items. The purchases are to fill a need or void rather than for practical purposes.

If you’re dependent on your desire to shop, you may feel anxious or down on the days when you don’t shop. This is a clear indication that you may be dealing with an addiction.

5. Your Relationships Start to Suffer

During her time as a Compulsive Shopping Specialist, Carrie noticed the toll a shopping addiction can have on relationships.

“It’s common for someone with a shopping addiction to notice their work and relationships suffer as social interaction may decrease,” she says. “If you’re at work, you may put off projects just to go shop on your lunch break or spend too much time working to pay off your credit card bills that your friendships dissolve.”

Signs your shopping is affecting your life include feeling guilty about the time or money spent shopping, working to pay bills and leaving no time for friends or loved ones, and continuing to buy things you don’t use at the expense of other financial or familial obligations.

In other words, if your compulsive shopping is affecting your job, relationships, ability to socialize, and prevents you from performing normal life obligations, there’s a good chance you have a shopping addiction.

6. You Try to Conceal Your Shopping Habits

If you’re routinely hiding your purchases from loved ones or nervous that someone will catch you shopping, odds are that you have a shopping addiction.

Whatever your reason for hiding purchases – guilt, fear, shame, avoidance – this paves the way for issues like financial infidelity to arise.

How to Stop a Shopping Addiction

Woman Getting Counseling

If you feel you have a shopping addiction, there are steps you can take to get better.

Inventory Your Purchases

It might be difficult at first, but you’ll need to take stock of what you’ve bought. Go through your closet, garage, or basement for items that still have tags or are still in boxes. Make a list or separate out those items to see what you can sell or donate. You can even use the money you earn to pay off any debt you accumulated as a result of your addiction.

Reviewing what you bought can help you become more conscious of what to purchase in the future. You will also want to identify the emotional or social triggers, including friends, that caused you to buy those things in the first place, so you can avoid them going forward.

Review Your Finances

Carrie mentions how many shopaholics suffer from “vagueness”. This means they may shop in a fog and don’t recall what they’re buying and how often they’re shopping. If this sounds like your behavior, try tracking your spending more carefully. You can do this through a spreadsheet, a notebook, or even an app like Tiller on your phone.

It’s also important to see how many unnecessary or unplanned purchases you make each week and each month. To do this, pull up your bank statements from the past three to six months. A year, if you can. Go line by line and highlight each purchase you don’t remember making or ones that were above a certain spending limit. The more aware you become, the more you start assessing your behavior and how much it costs.

You can also make some behavioral changes like taking credit cards out of your wallet or switching to a cash-only system. Delete bookmarks for your favorite online stores, unsubscribe from daily deal emails, or change how you walk or drive to resist window shopping at local boutiques.

Get Help

Like any addiction, finding help is key to getting better. One place to start is with Debtors Anonymous meetings. Sometimes it’s easier to talk with strangers than it is friends or family.

If it scares or intimidates you to talk about your problem with a group of people, you can use sites like  Dr. April Benson’s Shopaholicnomore which provides helpful tools and resources to overcome your shopping addiction. There are videos, self-help tutorials, books, and journals, as well as links to therapists in your area.  Some of these resources are free, but there are some you need to pay for so make sure that you note that when you’re looking.

You can also get individual treatment with a licensed professional like Carrie Rattle or Dr. Benson.

You Can Overcome a Shopping Addiction

Although it may not seem like it when you’re in the thick of an addiction, it is possible to overcome it. If your behavior matches some of the warning signs, it might be time to take a step back and examine your shopping habits. And if that examination makes it clear that you have a shopping addiction, consider getting help before it’s too late.

By changing some habits, identifying triggers, and replacing them with healthier alternatives, you can overcome a shopping addiction. It might not be easy to give up certain stores or friends, but it will be worth it.


Hi! I'm Ben. A personal finance nerd on a mission to help DollarSprout readers make and manage financial decisions. A quoted contributor for Business News Daily,, Discover Bank, Moneyish, Student Loan Hero, Policygenius, TechRepublic, and more, I work to help others live their financial best life.

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