I’m 30 and already $16,000 in debt because I always shop when I get stressed. How can I kick the habit?

She owes $16,000 between two credit cards. Together, the minimum payments are $600 per month. She’s trying to bring down the balances by paying a total of $1,000 per month, but that leaves her with very little cash for any unexpected expenses.

The result? She’s trapped in a debt spiral.

What should Sophia do?

The impact of impulsive shopping on finances

Unfortunately, Sophia isn't alone in her shopping habits. More than 63% of Americans admit that their emotions impact their shopping decisions, according to a recent LendingTree study. And nearly half of consumers admit to engaging in 'retail therapy', where people shop for the emotional high.

Impulsive shopping is often encouraged by stores. Merchandisers place tempting items near the registers, like the candy bars at the grocery store checkout, for example.

While the occasional Snickers bar is unlikely to tank your finances, impulsive shopping can quickly snowball, especially in times of high stress. Over half of Americans consider retail therapy a form of self-care, meaning they're likely to rely on spending money to make themselves feel better when stressed about work, family or finances.

The reality is that spending money to feel better might work for a moment, but the resulting guilt and debt can actually make your emotional state worse. More than 43% of emotional spenders have gone into debt because of their spending, while 69% have regretted overspending.

“Most people live under a pretty tight budget, without a ton of wiggle room once their primary bills are paid. That’s especially true because of stubborn inflation and high interest rates. If you’re regularly overspending on anything, it can cause major issues,” says Matt Schulz, LendingTree chief consumer finance analyst.

How to get impulsive shopping under control

It can be hard to rein in impulsive shopping — and stores aren't making it any easier. Financing options, such as buy-now-pay-later and store credit cards make spending more even easier.

Here are a few ways Sophia can get her spending habits under control, and learn to cope with her stress in healthier ways.

Find non-shopping hobbies

If shopping has become your go-to pastime, try replacing it with free or low-cost activities. Go for walks with a friend, visit a local museum, hike a new trail, or grab coffee if it’s in your budget. If you miss the feeling of bringing something home, check out your library — in addition to books, you can borrow DVDs, magazines and all kinds of digital content. You can also often sign up for free passes to local attractions with your library card.

Let items 'simmer' for a week

If you struggle with online shopping, consider letting items 'simmer.' Add items you think you want or need to your cart — but don't check out. Giving yourself a week to reflect on whether the purchase is a need or a want can help you curb your impulse shopping.

Earn that item

Time is money. When you're looking to buy an item, don't look at just the price. Convert that cost to your hourly wage (or what your hourly rate would be if you are salaried) and consider how long you'd have to work to buy that item. That $100 pair of jeans might look perfect on you — but is it worth four hours of your life, assuming you make $25 an hour? Reframing cost in terms of time instead of money might make it easier to say no.

Organize your home

Decluttering can help curb spending by reminding you what you already own. Start with one closet or drawer. Donate what you don’t use, and organize the rest so you can find it easily. Taking stock of what you have can help you see the impact of impulsive shopping more clearly — and help you find things you already own so you don't re-purchase.

Make a plan to tackle your debt

If impulsive spending has left you with debt, the first step is to stop adding to it. From there, consider rolling balances to a 0% APR card — but only if you can pay it off before the promotional period ends. Or use the snowball method: pay off the smallest debt first, then roll that payment into the next. Seeing progress can boost your motivation.

The key is to recognize the problem and take action. If these steps aren’t enough, consider talking to a financial counselor or therapist to address the emotional triggers behind your spending.