Why You Keep Impulse Shopping (and How to Calm the Urge)

You’ve had a long day. You’re exhausted, overstimulated, maybe a little anxious. Suddenly, buying that third Owala feels like a non-negotiable (your first two seemed so lonely!). Sound familiar? At Gluck Psychology Collective, we hear it all the time: “I don’t even want half the stuff I buy—I just do it when I’m overwhelmed.”

Here’s why stress shopping happens and how to slow the scroll with more care and clarity.

The Dopamine–Spending Loop

Impulse shopping isn’t about weakness. It’s about brain chemistry.

When you mindlessly scroll or double-click that little side button (Apple Pay, we love/hate you so very much), your brain releases dopamine—the feel-good chemical tied to motivation and reward. But here’s the catch: the high comes from anticipation, not the item itself. Kind of like the rush of a dating app match… not the actual date.

When you’re anxious, bored, or emotionally depleted, shopping offers a quick mood boost. But once that hit wears off, it’s often replaced by regret, shame, or financial stress.

Emotional Spending = Emotional Coping

Spending can be a form of self-soothing. It’s your brain’s emergency exit—a shortcut to escape discomfort fast.

We call these emotional coping behaviors. They pop up when your nervous system feels off—when you’re trying to avoid a feeling, fix your mood, or regain a sense of control.

This doesn’t mean you’re irresponsible. It means you’re human. But understanding what’s really going on gives you space to pause before reacting.

How to Calm the Urge

Try these therapist-backed tools to interrupt the impulse without relying on shame or strict self-control:

1. Name the Feeling

Ask: What am I actually feeling right now?

Overwhelmed? Lonely? Tired? Naming it softens it—and creates space for choice.

2. Ask: What Am I Hoping This Purchase Will Give Me?

Relief? Comfort? Control? Once you name the why, you can find another way to meet that need.

3. Create a Dopamine-Swap List

Have a few feel-good go-tos that don’t involve spending:

• Send a voice note to a friend

• Walk around the block

• Blast a feel-something playlist

• Journal for 2 minutes

• Try a nervous system reset like box breathing

4. No Shame, Just Curiosity

You’re not “bad with money”—you’re trying to feel better. When you respond with curiosity instead of criticism, you get your power back.

Final Thoughts

Impulse shopping isn’t a moral failure—it’s an emotional signal. The more you pause to check in, the more you move from reacting to responding.

Want to explore your relationship with spending, stress, or self-soothing?

Schedule a free 15 minute consultation with a therapist at Gluck Psychology Collective.