For individuals with hoarding disorder or behaviour, managing shopping habits can be a challenging activity, the urge to acquire more items often stems from deeper emotional needs or compulsions, leading to overconsumption on a vast level. Alongside the emotional support to unpack and help them process the life experiences that lead to an individual to hoard, learning to manage shopping habits is a crucial step toward reclaiming control and creating a healthier relationship with possessions. Here are some practical tips to help navigate and handle shopping habits.
Recognise Your Triggers
Understanding what triggers your urge to shop is the first step in gaining control over your habits. Do you feel compelled to shop when you’re stressed, lonely, or bored? For an emotional trigger, work on developing a tool kit of alternative activities for when you dip into a certain mood or mindset. Such as journaling your feelings, going and speaking to a friend, getting lost in a hobby, go for a walk or grab a coffee.
Are there specific places, sales, or advertisements that spark the need to buy? For a physical trigger, try and train your brain to ignore, it is a lot easier said than done however out of sight out of mind does work. Try your hardest to not go looking for sales and discounts, block shopping ads on your social media and don’t browse your favourite websites aimlessly. And when you see deals in stores, try and always ask yourself ‘ would I actually buy this if it was full price’.
Make a Shopping List—and Stick to It:
Before heading out to shop, create a detailed list of items you genuinely need. Stick strictly to this list and avoid browsing or making impulsive purchases, very often our weekly and essential shops could be done with our eyes closed so memorise the isles you NEED to go down and avoid everywhere else.
Delay Your Purchases:
Implement a waiting period before making any purchase. If you see something you want, commit to waiting at least 24-48 hours before buying it. Often, the initial urge will pass, and you may realise the item wasn’t necessary after all.
This can work hand in hand with the first point about developing a tool kit to combat emotional shopping triggers, as well as waiting the set time period ensure you have trialled a few of your tool kit activities.
Set Clear Spending Limits:
Establish a budget and set clear spending limits for yourself. Decide in advance how much you’re willing to spend on non-essential items each month. Keeping track of your spending can help you become more mindful of your shopping habits and reduce the urge to acquire more than you need.
This can work hand in hand with the combating physical triggers when shopping such as deals / promotions, do not only ask yourself if you would have purchased it full price but also if it is worth allocating some of your budget on.
Declutter Before You Buy:
Make a rule that for every new item you bring into your home, an old one has to go. This “one in, one out” policy can help prevent clutter from accumulating while also encouraging you to reassess what you truly need and value in your living space.
*Be mindful – if aiding a friend or loved one with this tip, please remember letting go of existing items can be a process, never rush them to part with items until they are ready, use this as a friendly reminder that they do not need to purchase more of said item without pressuring them to part with all the ones they already have.
Evaluate Each Potential Purchase:
Before buying anything, ask yourself these key questions:
- Do I have a specific use for this item?
- Where will I store it?
- Do I already own something similar?
- Will this item truly add value to my life, or is it a temporary fix for an emotional need?
Answering these questions can help you make more thoughtful decisions and avoid unnecessary acquisitions.
Seek Support:
Managing shopping habits, and hoarding behaviour in general, is a difficult task to take on alone. Consider joining a support group or working with a professional who can assist you, guidance can provide valuable insights and coping strategies to help you address the emotional and psychological factors driving your shopping behaviour.
Clouds End CIC offer multiple support groups including –
- In person support group on the first Thursday of every month at Northfield Fire Station in Birmingham
- WhatsApp Community Group
- Bi-weekly Zoom Support Group
- Closed Facebook Group
These are open to everyone, worldwide, to find out more on how join please email help@cloudsend.org.uk or contact us here.
Practice Self-Compassion:
Remember that change doesn’t happen overnight. Be patient and kind to yourself as you work on managing shopping habits. Acknowledge your progress, even if it’s small, and don’t be discouraged by setbacks.
Recovery is a journey, and each step forward is a victory.
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