Keeping your holiday shopping under control this year
Master the art of mindful holiday shopping and discover the joy of a well-balanced season Experts reveal effective strategies to curb excessive spending and find fulfillment beyond material possessions Embrace a more meaningful and joyful holiday experience
'Tis the season for sales and shopping, but do you have the self-control to know when to stop?
With all the decorations, feasts, and gift-giving, the winter holidays provide ample reasons to spend money, and our brains find it rewarding. While the initial feeling is great, holiday spending habits can have negative consequences.
"We can attribute it to the holiday season, with Thanksgiving and the upcoming sales, which can lead many people to get carried away," stated Dr. Ashish Bhatt, medical content director for Addiction Center. "However, if this behavior persists and starts to result in financial or relationship issues, then it closely resembles an addiction."
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While shopping may not be classified as a diagnosable addiction in the DSM-5 used by health professionals, it is a behavior that experts say can exhibit addictive patterns.
At times, individuals may overspend or experience anxiety about their shopping habits. According to Bhatt, this can lead to a pattern of negative shopping behavior that is difficult to break, even after the holiday season.
Whether its addictive or just a feeling of not being totally in control of spending, the holidays are a good time to look at your relationship with shopping.
Why our brains like shopping
Shopping triggers the reward system in our brains, which was developed in earlier species to help us survive, according to Dr. Ann-Christine Duhaime, a distinguished professor of neurosurgery at Harvard Medical School. This system is activated when we find something enjoyable, indicating that it is functioning as a reward system.
Struggling with addiction?
If you are in need of treatment for substance abuse or mental health issues, assistance is accessible. You can reach out to the Substance Abuse and Mental Health Services Administration 24/7 hotline at 800-662-HELP (4357) or visit their website for support.
Shopping triggers the release of dopamine in the brain, known as the "feel-good" neurotransmitter, according to Bhatt. Additionally, there are individuals who are highly compensated to enhance the rewarding experience of shopping, as mentioned by Duhaime.
"Retailers are adept at creating an enjoyable experience while appealing to various rewards that people find enticing," she explained. This could involve linking gift-giving to the emotional connection portrayed in commercials, emphasizing the feeling of love and appreciation that your loved ones will experience with a certain gift. Additionally, retailers may emphasize competition by offering limited-time deals that require quick action to secure.
has made it easier for people to obtain what they need with minimal sacrifice and to connect with others in their community. As a result, the strong drives to shop, give gifts, and find deals have been amplified.
According to Duhaime, the effort and sacrifices required to purchase holiday gifts and items are significantly reduced when you shop online. Instead of driving to a store, searching for items, waiting in line, and making a payment, you can simply press a few buttons from the comfort of your couch.
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Alexandra Cromer, a licensed professional counselor from Richmond, Virginia, expressed, "Everything you could possibly desire to purchase, dream of purchasing, or consider purchasing is right at our fingertips."
Considering the features that allow users to save their credit card information on websites, there can be only seconds between the moment you think of a purchase and the moment you've already made the payment, according to Duhaime.
The less time it takes and the fewer barriers between you and a purchase, the less time there is to think about whether you really want or need it, she said.
Less shopping, more holiday cheer
Duhaime explained that while we strive to give our families the best holidays possible, simply buying more things doesn't always lead us closer to that desired outcome. She added, "The satisfaction from shopping is fleeting, and once the gifts are unwrapped, it's common to feel a sense of disappointment. This is often followed by the guilt of overspending."
When envisioning an ideal Christmas or Hanukkah for your children, you may envision new decorations and even larger and more impressive gifts than the previous year. However, Duhaime points out that our brains also derive satisfaction from familiarity.
According to Duhaime, what kids truly desire is for the holiday to remain consistent each year. She explained, "There is a connection to the past, to tradition, and to the deeper significance of the holiday, as well as the joy of simply being together, that people find incredibly rewarding. This is especially true in times of rapid change, such as the current world where scientific and technological advancements are occurring so rapidly."
Two of the most important elements for long-term happiness and life satisfaction are relationships and a sense of purpose. Instead of seeking the holiday spirit through material consumption, Duhaime advised prioritizing gifts and activities that promote connection and a sense of purpose.
This could involve creating meaningful memories, engaging in activities together, or finding something that helps a child develop a skill or pursue a passion.
How to cut down
A more meaningful, less shopping-frenzied holiday sounds nice, but it isnt always so easy to find.
Begin by acknowledging that much of the seasonal stress you experience is a result of commercial interests trying to sell unnecessary items for a "better" holiday, according to Duhaime.
Bhatt suggested that the next step is to identify your triggers. This could involve avoiding malls or large retailers, reducing the use of credit cards, or having open conversations with loved ones about being more mindful of spending.
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Duhaime suggests that the most effective way to change a behavior is not by simply telling yourself to stop, but by replacing it with a better alternative. For instance, she recommends going through your closet and swapping clothes with friends instead of shopping. Alternatively, drawing names within the family can help to shift the focus from buying gifts for everyone to getting a great gift for one person.
If you notice that you have continued with similar habits after the holidays, Cromer suggests starting the year with a detox. This could mean having a no-spend month in January or taking a more gentle approach by focusing on saving money for a bigger goal, she suggested.
Bhatt added that addiction and addictive behaviors are influenced by a variety of factors, including genetics, environment, and experiences, so it is possible that trauma or another mental health issue may also play a role in your shopping habits.
"Cognitive behavioral therapies are some of the best ways to actually address this," he said. "Its super important that somebody whos struggling with that get the help that they deserve."
