I’ll be the first to admit that when I’m feeling depressed, anxious, or just kinda meh, my first instinct is to buy myself something nice. Most of the time, it’s not something I need, it’s just something I want in the moment. Obviously, this quells the bad feelings for a few short minutes, but it’s a never-ending cycle that’s hard to get out of. If you’re in the same boat, here’s how to stop spending when you’re sad — I need to take some of this advice myself.
1. Get your financial ducks in a row.
When you’re feeling sad, the temptation to splurge can be a powerful siren’s call. Having a structured financial plan can help you resist the urge to spend unnecessarily. This plan should outline your income, expenses, savings, and financial goals. When you feel the urge to splurge, refer back to your plan — it will remind you of the bigger picture. After all, retail therapy is temporary, but the satisfaction of achieving your financial goals is long-term.
2. Realize that fun doesn’t always come with a price tag.
Rather than reaching for your credit card when you’re down, consider engaging in no-cost hobbies. Maybe it’s re-reading your favorite novel, having a dance-off with your favorite tunes, or exploring your local park. There’s a myriad of enjoyable activities that don’t require you to spend a dime and can help distract you from your sadness. By finding joy in these free activities, you’ll not only save money but also discover that happiness doesn’t always come with a receipt.
3. Accept that you don’t have to buy things right away.
If you’re feeling low and find yourself about to make an impulsive purchase, hit the pause button. Give yourself a waiting period – say, 48 hours before finalizing the purchase. This waiting period gives you time to think about whether you genuinely need this item or if it’s just a momentary want. More often than not, you’ll find that the desire to buy often fades after a bit of time, saving you from potential buyer’s remorse.
4. Focus on good company rather than good shopping.
When you’re feeling down, instead of resorting to retail therapy, reach out to your circle. A good laugh, a deep conversation, or even a shared silence with a friend or family member can do wonders for your mood. Plus, it’s a priceless way to spend your time. Their support can help you navigate through your low moments without causing a dent in your wallet.
5. Think about all the great stuff you already have.
When you’re feeling down, it’s easy to focus on what you lack, thinking that buying something new will improve your mood. However, acknowledging the good things in your life can help shift your perspective, improve your mood, and curb the urge to spend. It’s not about ignoring your feelings, but about appreciating the positives in your life. Plus, gratitude doesn’t cost a penny!
6. Put down the credit card and go do some exercise.
When you’re feeling down, it’s easy to be drawn towards comfort purchases. However, physical activity can provide a great, cost-free mood boost. Whether it’s a jog in your local park, a living-room dance session, or a home workout, getting your body moving can generate feel-good hormones and help distract you from your low mood. Plus, focusing on your health and well-being can bring a sense of accomplishment that no shopping spree can match.
7. Unsubscribe from all those marketing emails.
You’re just checking your inbox, and suddenly you’re contemplating a purchase you hadn’t planned for. To help resist this urge when you’re feeling down, consider unsubscribing from marketing emails. Removing this source of temptation can make it easier to stick to your budget and avoid unnecessary spending. It’s a small step, but a powerful one in helping you control your spending habits when feeling low.
8. Treat yourself to less costly stuff.
When you’re feeling down, treating yourself can be comforting. But instead of splurging on a big-ticket item, consider small, budget-friendly ways to lift your spirits. Maybe it’s a favorite homemade meal, a relaxing bubble bath, or a trip to a local point of interest. These little pleasures can bring a sense of joy and comfort without causing strain on your finances.
9. Think about your big financial goals.
When you’re sad, remind yourself of your long-term financial goals. Whether it’s buying a home, planning a trip, or building an emergency fund, keeping these goals in mind can help you resist the urge to spend. It’s about focusing on the lasting satisfaction of achieving your goals rather than the fleeting pleasure of an impulse purchase. Even when times are tough, staying focused on your goals can be a source of motivation and a great tool to curb spending.
10. Distract yourself.
When you’re feeling down and the urge to spend money hits, try diverting your attention to something engaging. This could be anything from learning a new skill, getting lost in a good book, or even cleaning your apartment. By focusing your mind on something other than your low mood, you can avoid the trap of emotional spending. Plus, the satisfaction of completing a task or learning something new can often surpass the temporary high of a purchase.
11. Keep a spending diary.
When you’re feeling low and prone to emotional spending, jot down what you’re thinking of buying, how much it costs, and most importantly, how you’re feeling. Over time, you might start to see patterns emerge. Maybe you’re more likely to want to buy clothing when you’re stressed, or order takeout when you’re sad. Identifying these patterns is the first step in learning how to tackle them. While writing in your spending diary, you may also find that the urge to buy passes.
12. Get to know your spending triggers.
Everyone has certain triggers that can lead to overspending. For some, it might be stress or sadness, for others, it might be boredom or loneliness. By understanding what triggers your desire to spend money, especially when you’re feeling down, you can find alternative ways to manage these feelings. Whether it’s calling a friend when you’re lonely or trying out a new hobby when you’re bored, finding alternative coping mechanisms can help you avoid unnecessary spending.
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