How can I stop shopping when I am stressed or upset?
Before you open the shopping app or even head to the store, take a moment to notice what you're feeling. You could be lonely, stressed, anxious or exhausted. Now think of some alternative responses: a walk, a shower, a call to a friend, writing in your journal or getting some rest. Another tip: Delete the shopping apps and keep a list of other things to do on hand for when the impulse strikes.
Finding another response to stress shopping
If you are feeling upset, you might use shopping as a short-term distraction. It's okay if you want the distraction! Don't feel bad about it! Try to create some distance between your emotional state and the shop. Step away from your phone, close the browser, or walk away from the mall for 10 minutes.
Name what's happening. You could be feeling lonely, overwhelmed, anxious or just seeking relief. When you know what you're feeling, ask yourself what would really help. Feeling anxious? Maybe you could go for a walk or breathe more slowly. Feeling lonely? Maybe you should call or text a friend. Feeling tired? Maybe you could eat, sleep or take a break.
Prepare other options ahead of time
It's easier to choose a different answer if you've already chosen what you're going to do. You could:
- Get up for a quick walk or stretch break.
- Call or text a trusted person
- Jot down the problem, then a single action you can do right now.
- Take a shower, make some tea, or listen to music.
- Cook or draw or clean a small area.
- Go to a place where it's not easy to shop.
Make it inconvenient for yourself to shop by deleting shopping apps, blocking marketing emails and texts and refraining from browsing if you're feeling stressed or exhausted. If you find an item you love, add it to a wish list with today's date, but don't buy it. You may find that your desire dissipates once you have stopped pursuing it.
If you use shopping as a primary coping mechanism when you are in distress, counseling may be an appropriate treatment option. This is particularly true if you struggle with chronic depressed mood, anxiety, trauma reactions or self-harm ideation. In case you are in immediate danger, please call your local emergency services or a local crisis service.