Are We Shopping Too Much?
Counsellor / Parenting Coach
Are We Shopping Too Much
Are you buying things you don’t really need—or can’t afford to ignore a sale? With endless deals on Lazada, Shopee, and every major holiday, it's easy for shopping to shift from necessity to habit. Counsellor, Lim Swee Chen, explore the psychology of compulsive shopping, its emotional and financial toll, and share practical tips to help you break the cycle of emotional spending. Learn how to build a more mindful relationship with money, belongings, and your emotional well-being.
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A: People often shop to manage emotions like boredom, loneliness, or stress. Sales and limited-time offers can also trigger fear of missing out (FOMO) and the thrill of finding a bargain.
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A: Common signs include buying items you don’t use, feeling guilty after purchases, accumulating clutter, and shopping to cope with emotional discomfort.
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A: Use mindful pauses before buying, unsubscribe from marketing emails, unfollow shopping triggers on social media, and set intentional spending limits.
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A: Yes. Counselling or Psychotherapy can help uncover emotional triggers, improve self-awareness, and build healthier coping strategies that reduce the urge to shop unnecessarily.
In today’s world, we are surrounded by opportunities to shop — often without even stepping outside our homes. With just a few taps on our phones, we can access Lazada, Shopee, countless brand member sales, exclusive holiday deals, and “limited-time” promotions. Discounts flood our inboxes, pop up on our social media feeds, and even appear in our daily conversations.
With all these temptations, it’s easy to wonder: Are we shopping too much? And more importantly: Do we really need all the things we buy?
In this post, we’ll explore why shopping has become such a dominant habit, the psychological impact of frequent shopping, and practical strategies to regain control — creating a healthier, more mindful relationship with shopping.
The Age of Constant Deals
Gone are the days when shopping was mainly reserved for festive seasons or special occasions. In Singapore, whether it’s 11.11, 12.12, Chinese New Year promotions, Hari Raya sales, or Great Singapore Sale, every month seems to offer a new reason to spend.
E-commerce platforms like Shopee and Lazada make it even easier with flash sales, free shipping vouchers, and reward points, often creating a sense of urgency: “Buy now before it’s gone!”
It’s no longer about what we need — it’s about what’s available, what’s on sale, and what feels like too good a deal to miss.
Over time, this environment trains our brains to constantly look for bargains, even if we don’t really need anything. Shopping becomes less about utility and more about the thrill of the hunt.
Why Do We Shop (Even When We Don’t Need Anything)?
Understanding the why behind our shopping habits can help us become more aware and intentional. Some common reasons include:
1. Emotional Comfort:
Shopping can provide a temporary emotional boost. When we’re feeling bored, stressed, lonely, or even happy, buying something new can create a quick surge of dopamine — the brain’s “feel-good” chemical.
2. Fear of Missing Out (FOMO):
Special promotions often play on our fear of missing out. Limited-time offers or low-stock warnings create urgency and the illusion that we’ll lose something valuable if we don’t act fast.
3. Validation and Self-Worth:
In a society where social media showcases the latest gadgets, fashion, and lifestyle upgrades, shopping can become a way to feel validated, stylish, or “up to date” with trends.
4. Habit and Routine:
For some, browsing online shops or visiting malls has become a daily or weekly routine. It’s a way to pass time — a familiar comfort.
5. Sense of Achievement:
Finding a good deal or getting a bargain can feel like a small victory, giving us a sense of accomplishment, even if the item isn’t truly necessary.
The Psychological Impact of Excessive Shopping
While an occasional purchase is harmless, compulsive shopping can have deeper effects over time:
1. Financial Stress:
Repeated spending on non-essential items can lead to overspending, credit card debt, or financial anxiety — especially when unexpected expenses arise.
2. Clutter and Overwhelm:
Accumulating too many possessions can create a cluttered living environment. A disorganised home can contribute to feelings of overwhelm, stress, and even guilt.
3. Emotional Dependence:
Relying on shopping as a coping mechanism for emotional discomfort can prevent us from addressing the real issues underneath, such as loneliness, stress, or dissatisfaction.
4. Diminishing Joy:
Over time, the excitement of new purchases tends to fade faster. What once felt rewarding becomes fleeting, leading to a cycle of constantly needing “the next thing” to feel good again.
Strategies to Build Healthier Shopping Habits
If you find yourself shopping more than you’d like, you’re not alone — and change is possible. Here are some strategies to regain control:
1. Practice Mindful Shopping:
Before you make a purchase, pause and ask yourself:
Do I really need this?
Am I buying this out of habit, boredom, or emotion?
Can I wait 24 hours and see if I still want it?
Practicing a brief pause between the impulse and action can reduce emotional spending.
2. Set Clear Intentions:
When shopping, make a list beforehand — whether it’s groceries, clothing, or home goods. Stick to the list to avoid impulsive additions. Having a clear purpose helps keep you grounded.
3. Create a Clutter-Free Home:
A clutter-free home can naturally reduce the desire to accumulate more. When your space feels organised and peaceful, you are less likely to feel that new purchases are necessary.
Try starting with small decluttering projects — perhaps one drawer or one shelf at a time — and notice the mental clarity that often follows.
4. Unsubscribe and Unfollow:
Take control of your environment by unsubscribing from marketing emails, turning off app notifications, and unfollowing brands or influencers that trigger shopping temptations. Out of sight, out of mind.
5. Set a Shopping Budget:
Give yourself a realistic monthly budget for non-essential purchases. This not only limits spending but also encourages you to be more thoughtful about what you truly value.
6. Explore Emotional Alternatives:
If you often shop when feeling stressed, lonely, or bored, consider alternative ways to meet those emotional needs:
Connect with a friend or loved one
Engage in a hobby or creative activity
Go for a walk or exercise
Journal your thoughts and feelings
The more you build emotional resilience outside of shopping, the less dependent you’ll feel on retail therapy.
7. Delay Gratification:
Challenge yourself to delay non-essential purchases. If you still want the item after a week or a month, it might be worth considering. If you forget about it, it’s a sign it wasn’t truly important.
Final Thoughts: A Mindful Relationship with Shopping
Living in Singapore, where convenience, promotions, and consumer culture are all deeply woven into daily life, it’s understandable that shopping can easily become more than just fulfilling needs — it becomes a lifestyle. However, by bringing awareness to our shopping habits, understanding the emotions that drive them, and taking small, mindful steps, we can shift from compulsive buying toward intentional living. It’s not about giving up shopping altogether — it’s about making conscious choices that align with our true needs, values, and well-being. After all, a home (and mind) filled with meaning — not just things — tends to feel a lot more peaceful.
If you find yourself struggling with emotional spending or want support in creating healthier habits, speaking with a counselor can help. At The Counselling Place, we’re here to support you in building a life filled with purpose, clarity, and genuine fulfillment. If shopping has become a way to cope with emotions or stress, Counselling or psychotherapy can help. Book in a session with me and we’ll work with you to build healthier habits and find fulfillment beyond the next purchase.