Rosie Cima, Nerdwallet
Are you having a tough week? Have you ever thought about spending money on yourself? You’ll be in good company.
According to a recent Naru Wallet survey conducted online by Harris’ poll, three in 10 (30%) Americans say they have spent money on items in the last 12 months to improve their mood. Some studies have shown that it can be effective – buying something you don’t need can make you feel good and can provide a sense of distraction, escape, or control.
However, these benefits may be negative attachments like regret or debt. Research shows that 15% of Americans often spend their money on regrets. And 41% of Americans say that shopping has contributed to current credit card debt, including “luxury” and clothing that goes beyond basics.
We get it. It’s rough and there are days when you need to treat yourself. However, there is no need to sacrifice long-term financial stability due to the short-term highs of Shopping Spree.
Retail therapy between women and men
A study by Nerdwallet shows that a third (33%) of women reported improving mood and mood over the past 12 months.
This tracks what we know about American shopping habits. Women’s Shopping: According to the Bureau of Labor Statistics’ U.S. Time Usage Survey, they are more likely to report shopping on any day. Of course, much of that purchase may be done for the family and children.
Overshopping certainly isn’t just about “girls.” A quarter of men who buy to calm their mood are still prominent, and men of a certain age appear to be abnormally susceptible to buyer repentance. A group that says that men between the ages of 35 and 44 actually regret buying frequently.
Find a replacement high
If you are among people full of regret after retail therapy, or if you find yourself overexpanding your budget frequently, it may be time to rethink your coping mechanism. Research suggests that high-rises are getting out of shopping is linked to the pleasant neurotransmitter dopamine. The good news is that there are many other affordable and healthy things that can cause the release of the same chemical.
Try creating a “dopamine menu,” a concept that has been popularized online, mainly by the ADHD community. This tool is essentially a list of things you enjoy and is placed by focusing on time and attention and how satisfied you are, with the goal of having an alternative to retail therapy.
Print the menu and place it somewhere prominently or save it as a wallpaper on your phone. The idea is to get a handy list of pickups, rather than reaching for the most familiar thing (shop) the next time you feel exhausted or stressed.
Become a more mindful shopper
Breaking bad habits can be difficult, and available alternatives may not hurt that itch. Learn to identify when you spend your money just to feel better. This means that whenever you buy something, you use the cost tracking app or record a transaction in your notebook or phone memo app.
At the end of the day or week, you will walk through your list and look back at any purchases you may regret. You may ask yourself the following question:
Did I see an ad that sucked me in? What was going on and how did I feel before I bought it? What did you think after that? Was it important to me that the items were on sale? Was I alone or a person? Have you ever decided not to click “Buy”?
This level of reflex can be uncomfortable. But if you can get through feelings of shame and regret, you can come up with tactical steps to identify triggers and manage your shopping. Consider:
You’ll be forced to delete your credit card from your favorite retail website and enter it manually each time. It’s attractive to have a carpool with a non-Chopaholic colleague, or to sway with your target on your way home from a stressful work day. Mute social media accounts of retailers or influencers who can always seduce you at the wrong time. Using a wish list: Instead of pressing “Buy” whenever you find something you need, add it to your wish list and revisit it at a set time. In this way, you still have the opportunity to choose something new and review that decision with a more clear mind before actually buying.
Retail therapy can play a useful role even during stressful times, but doing it too much can lead to more stress.
Rosie Cima writes for Nerdwallet. Email: article@nerdwallet.com.
Article data: Retail therapy is common – how it originally appeared in nerdwallet.
Original issue: April 16, 2025, 3:25pm EDT
