How to stop spending so much money online?

Curbing runaway online spending requires a multi-pronged approach focusing on both financial discipline and technological control. The most effective strategy involves limiting readily accessible funds.

Restricting Access to Funds:

Maximize Savings Accounts: Transfer the bulk of your funds into a savings account requiring a physical visit to withdraw. This creates a significant friction point, discouraging impulsive online purchases. Consider high-yield savings accounts for better returns while your money is secured. Some banks offer accounts with limited online access further enhancing this strategy.
Minimal Checking Account Balance: Maintain only a week’s worth of essential spending money in your checking account, accessible via debit card for everyday needs. This significantly reduces the temptation to make online purchases with readily available funds. Consider using budgeting apps to monitor your daily spending against your weekly limit. Many offer features to automatically categorize spending for better clarity and analysis.

Technological Interventions:

Ad Blockers: Utilize robust ad blockers across all your devices. This prevents targeted advertising that triggers impulsive buying. Browser extensions like uBlock Origin and Privacy Badger are highly effective and offer granular control over what ads you see online. Explore different options to find the best one that fits your needs and tech proficiency.
Unsubscribe Aggressively: Unsubscribe from all online shopping email lists, newsletters, and text message alerts. These constant reminders often act as triggers for spontaneous purchases. Most email providers offer easy ways to unsubscribe – if you find that a website doesn’t have an obvious option, contact their customer support.
App Restrictions (Optional): Explore parental control apps or built-in device features that allow you to restrict access to certain online shopping sites or apps during specific times or for certain durations.

Remember: This isn’t about deprivation, but about regaining control of your spending habits. By creating friction and minimizing exposure to online shopping triggers, you’ll be better positioned to save money and make more conscious purchasing decisions.

How to stop spending unnecessarily?

Stopping unnecessary online spending? That’s a tough one, but doable! First, set a realistic budget, allocating funds for those online shopping sprees (yes, really!). Use budgeting apps like Mint or YNAB (You Need A Budget) – they’re lifesavers for tracking both online and offline spending. They can even categorize your purchases, showing you where your money *really* goes – that cute cat sweater you didn’t *need*? It’ll be right there.

Track EVERYTHING. Don’t just rely on your bank statement. Many online retailers send order confirmations, and using these alongside your budgeting app will give you a truly comprehensive view of your spending habits. You might be surprised at how many little things add up!

Unsubscribe from tempting emails! Those daily deals and flash sales are designed to trigger impulse buys. Unsubscribe from retailers you frequently impulse-buy from, and check your promotional email folders regularly to remove unwanted subscriptions.

Utilize browser extensions like Honey or Rakuten. These can automatically search for coupon codes at checkout and even earn you cashback on eligible purchases, turning those online shopping trips into (slightly) more affordable experiences.

Set a “cooling-off” period. Add items to your online shopping cart and wait a day or two before buying. Often, the urge to purchase fades, proving it was an impulse.

Use a prepaid debit card specifically for online shopping. Load only a predetermined amount, preventing overspending. Once it’s empty, you’re done for that shopping period.

Find alternative forms of entertainment. Are you shopping to relieve stress or boredom? Explore free hobbies like reading, listening to podcasts, or taking online courses. Shopping should be a *treat*, not a coping mechanism.

How do I stop unnecessary shopping?

Curbing impulsive online shopping requires a multi-pronged approach. First, eliminate the friction. Deleting shopping apps removes the instant gratification trigger. Forcing yourself to manually enter credit card details each time acts as a significant deterrent; the extra effort often outweighs the desire for the item. Similarly, leaving your wallet at home when “window shopping” online creates a physical barrier. Consider this a crucial step in building mindful spending habits. Going further, browser extensions that block tempting websites can significantly reduce time wasted on browsing and increase your self-control. These extensions act as digital fences, preventing you from easily accessing sites known for impulsive buys. This technique is particularly effective for tackling habitual browsing behavior. The less accessible the temptation, the easier it is to resist.

Beyond digital strategies, consider adopting a “waiting period” rule. Before purchasing anything, wait 24-48 hours. This allows time for the initial urge to subside, and helps you assess whether the item is truly needed or merely a fleeting desire. Combining these techniques with a budgeting app to track spending can offer valuable insights into your buying habits, fostering a more conscious approach to shopping.

Why do I keep spending money on things I don’t need?

Overspending isn’t simply a lack of willpower; it’s often a complex issue with underlying emotional drivers. Many find themselves buying things they don’t need as a form of emotional self-medication. This can manifest as a temporary mood boost, a fleeting feeling of happiness or relief that quickly fades, leaving you with buyer’s remorse and a depleted bank account. Think of it like a short-lived “high” – the thrill of the purchase outweighs the long-term consequences.

Understanding the Root Causes:

Emotional Spending: Stress, anxiety, boredom, or loneliness can trigger impulsive purchases. We often subconsciously try to fill an emotional void with material possessions.
Underlying Mental Health Conditions: Conditions like mania or hypomania, often associated with bipolar disorder, can significantly impact spending habits. Individuals experiencing these episodes may exhibit reckless spending and disregard financial consequences.
FOMO (Fear of Missing Out): Social media’s constant stream of desirable products and experiences fuels a sense of urgency, making us susceptible to impulsive buys to keep up with perceived trends or avoid feeling left out.
Reward System Hijacking: The brain’s reward system, designed for survival, releases dopamine (a feel-good chemical) when we acquire something new. Overspending can become a habit as the brain seeks to repeatedly replicate this reward.

Practical Steps to Take Control:

Track Your Spending: Use budgeting apps or spreadsheets to monitor where your money goes. This awareness is the first step towards identifying spending triggers.
Identify Your Triggers: Pay attention to your emotions and environment when overspending occurs. What situations, feelings, or stimuli lead to impulsive purchases?
Implement a Waiting Period: Before making a purchase, wait 24-48 hours. This allows time for rational thought to override impulsive urges.
Seek Professional Help: If you suspect underlying mental health conditions are contributing to overspending, consult a therapist or financial advisor. They can provide personalized strategies and support.

Remember: Breaking free from overspending requires self-awareness, mindful decision-making, and potentially professional guidance. It’s a journey, not a race.

What is the 50 30 20 rule?

The 50/30/20 budgeting rule is a simple yet powerful personal finance tool. It suggests allocating your after-tax income across three categories:

50% Needs: This covers essential expenses like housing, utilities, groceries, transportation, healthcare, and debt payments. Careful tracking is key here. Consider using budgeting apps to monitor spending and identify areas for potential savings. For example, could you switch to a cheaper phone plan or reduce grocery costs by meal prepping?
30% Wants: This category encompasses discretionary spending—things you enjoy but don’t strictly need. Think dining out, entertainment, hobbies, and clothing. The 30% allocation allows for enjoyment without compromising financial stability. However, mindful spending within this budget is crucial. Regularly review your wants spending to ensure it aligns with your overall financial goals.
20% Savings & Debt Repayment: This is crucial for long-term financial health. This 20% should be divided between building an emergency fund (ideally 3-6 months of living expenses) and paying down high-interest debt (credit cards, personal loans). Once emergency savings are secure, prioritize aggressive debt repayment. Consider high-yield savings accounts or investing a portion of this 20% to grow your wealth over time. Investing can be further categorized into various vehicles with different levels of risk and reward, such as index funds, bonds, and real estate. Consult a financial advisor for personalized advice.

Important Note: The 50/30/20 rule is a guideline, not a rigid formula. Adjust the percentages based on your individual circumstances and financial goals. Regularly review and adapt your budget to ensure it remains effective.

What is reckless spending?

Reckless spending, in the context of a habitual buyer of popular goods, isn’t simply about buying lots of things; it’s about a loss of control over purchasing behavior driven by an underlying emotional need, often masked as fulfilling a desire for trendy items. This can manifest as:

Impulse buying: Snapping up trending products the moment they’re released, regardless of need or budget.
Ignoring reviews/research: Buying hyped-up products without investigating quality, value, or potential downsides, leading to wasted money on inferior items.
Chasing fleeting trends: Constantly upgrading to the newest versions of popular items, even if the previous versions are perfectly functional, fuelled by the fear of missing out (FOMO).
Ignoring long-term consequences: Accumulating debt through credit card purchases or loans to fund excessive buying sprees. This can lead to severe financial strain and affect credit score.

Unlike strategic purchasing or even enthusiastic collecting, reckless spending is characterized by a lack of planning and a disregard for financial repercussions. It often involves:

Overspending on a single purchase: Buying an extremely expensive item, exceeding the allocated budget significantly.
Buying duplicates: Owning multiple versions of the same product because of slightly different aesthetics or minor feature changes.
Acquiring items with little to no use: Purchasing products that rarely, if ever, get used, leading to clutter and wasted money.
Ignoring the value proposition: Focusing on the immediate gratification of owning a trendy item rather than its long-term value or usefulness.

Identifying and addressing reckless spending habits requires self-awareness and a conscious effort to change buying behaviors. This might include creating a detailed budget, tracking spending, and seeking professional financial advice if necessary.

Why do I keep buying unnecessary things?

My impulsive buying stems from a deep-seated need for external validation. I mistakenly equate happiness with the latest gadgets, trendy clothes, or that must-have beauty product everyone’s raving about. It’s a vicious cycle: the initial dopamine rush of a purchase fades quickly, leaving me feeling empty and prompting another shopping spree.

Underlying Issues:

Low Self-Esteem: I often buy things to compensate for feelings of inadequacy. That new handbag makes me *feel* more confident, at least temporarily.
Emotional Eating/Shopping: Stress, boredom, or sadness triggers a shopping spree. It’s a coping mechanism, albeit an unhealthy one. It’s like emotional eating, but with things instead of food.
Keeping Up With the Joneses: Social media plays a huge role. I find myself wanting what others have, fueling a constant desire for the “next best thing”. Influencer marketing preys on this vulnerability.
Fear of Missing Out (FOMO): Limited-time offers and scarcity tactics create urgency, pushing me to buy even if I don’t need it. “Sold out” items become highly desirable.

The Psychology of Impulse Buying:

Dopamine Release: The act of buying triggers a release of dopamine, a neurotransmitter associated with pleasure and reward. This reinforces the behavior.
Confirmation Bias: I tend to focus on positive aspects of a purchase, ignoring the negative consequences (like debt).
Cognitive Dissonance: To justify the purchase, I often rationalize it (“I deserved it,” “It was a good deal”).

Breaking the Cycle: Understanding the psychological drivers is the first step. Developing healthier coping mechanisms for stress and boredom is crucial, as is consciously challenging my impulse to buy.

What is money dysmorphia?

Money dysmorphia is a fascinating new area of research exploring the disconnect between actual financial reality and perceived financial status. It describes a condition where individuals significantly underestimate their wealth, believing themselves to be poorer than they actually are. This phenomenon disproportionately affects younger generations and those with higher incomes, highlighting a potential blind spot in financial awareness across demographics.

Studies show a consistent bias towards underestimation; individuals are far more likely to undervalue their earnings than accurately assess or overestimate them. This skewed perception can have significant consequences, impacting financial decision-making, from saving and investment strategies to overall life satisfaction. Understanding the drivers behind this cognitive bias is crucial to developing effective financial literacy programs tailored to different age groups and wealth levels.

While the exact causes are still being investigated, potential contributing factors include cognitive biases like anchoring (fixating on an initial number, like a past salary), the impact of social comparison (feeling relatively poor compared to others), and the influence of mental accounting (separating funds into different mental categories, losing sight of the overall picture). Further research is needed to develop diagnostic tools and effective interventions to address this pervasive and potentially damaging perceptual distortion.

The implications are far-reaching. Addressing money dysmorphia could lead to improved financial well-being, better investment decisions, reduced stress, and a more realistic sense of financial security. This emerging understanding suggests a need for innovative approaches to financial education that go beyond simply teaching budgeting and saving, focusing instead on cultivating a healthier and more accurate self-perception of one’s financial standing.

What is the 75 15 10 rule?

Introducing the 75/15/10 rule: a fresh take on personal finance budgeting. This simple yet effective strategy divides your income into three key areas: 75% for needs (rent, groceries, utilities – the essentials that keep your daily life running smoothly); 15% for long-term investing (think retirement funds, stocks, or real estate, paving the path to your future financial security); and 10% for short-term savings (emergency fund, a down payment, or that dream vacation – providing a financial safety net and allowing you to pursue short-term goals). This balanced approach helps you prioritize needs while actively building both short-term and long-term financial stability.

The beauty of the 75/15/10 rule lies in its adaptability. While the percentages provide a solid framework, you can adjust them based on your unique circumstances and financial goals. Perhaps you’re aggressively saving for a down payment, justifying a temporary shift to 65/15/20. Or maybe you’re comfortable with a more conservative 80/10/10 approach. The key is consistency and understanding your individual needs and priorities. Remember, effective budgeting is a journey, not a race. This rule provides a helpful roadmap for reaching your financial destinations.

Beyond the basic percentages, consider these additions to maximize the effectiveness of your 75/15/10 budget: Regularly review your spending habits to identify areas for improvement; actively monitor your investments to ensure they are aligned with your goals; and consider seeking professional financial advice if needed. The 75/15/10 rule is a powerful tool, but personalizing and actively managing it ensures optimal results.

What is a good amount of spending money per month?

Mastering your monthly budget is easier than you think. Financial gurus suggest a simple 50/20/30 rule: allocate 50% of your net income to essential living expenses like rent, utilities, groceries, and transportation. This forms the bedrock of your financial stability. Think of it as investing in your present well-being.

Next, dedicate 20% to debt reduction and savings. This crucial step builds your financial future. Prioritize high-interest debt first, like credit cards, and explore various savings vehicles such as high-yield savings accounts or retirement plans. Consider automated transfers to make saving effortless.

Finally, the remaining 30% is for discretionary spending – your wants. This covers entertainment, dining out, hobbies, and personal indulgences. However, mindful spending is key here. Track your spending within this category to identify areas for potential savings, and remember to adjust based on your financial goals.

While the 50/20/30 rule offers a solid framework, remember it’s a guideline, not a rigid rule. Adjust percentages based on your individual circumstances and financial goals. For instance, someone aggressively paying off student loans might allocate a larger portion to debt reduction temporarily. Regularly reviewing and adjusting your budget ensures its continued effectiveness.

What is the 15x15x15 rule?

The 15x15x15 rule for mutual funds is a popular investment strategy. It suggests investing ₹15,000 monthly for 15 years in a fund aiming for a 15% annual return. This is a long-term approach, leveraging the power of compounding.

Understanding the Potential: A 15% annual return is ambitious; market performance fluctuates. While historical data might show funds achieving this, future performance isn’t guaranteed. It’s crucial to research funds thoroughly, understanding their investment style, risk level, and expense ratios.

Important Considerations:

Risk Tolerance: High-growth potential often means higher risk. Ensure the fund aligns with your comfort level regarding potential losses.
Diversification: Don’t put all your eggs in one basket. Consider diversifying your investments across different asset classes.
Expense Ratios: Lower expense ratios mean more of your money works for you. Compare expense ratios before investing.
Tax Implications: Understand the tax implications of mutual fund investments in your jurisdiction. Consult a financial advisor.

Illustrative Calculation (Hypothetical): Assuming a consistent 15% annual return (unlikely but used for illustration), after 15 years, your initial investment of ₹2,700,000 (₹15,000 x 12 months x 15 years) could potentially grow significantly larger due to compounding. However, remember that this is just a theoretical example and actual returns will vary.

Realistic Expectations: Aiming for consistent, long-term growth is key. Regular investments, regardless of market fluctuations, are crucial. Don’t panic-sell during market downturns; maintain a long-term perspective.

What causes excessive spending?

Excessive spending? It’s a complex thing, but for me, it often boils down to feeling down. Anxiety and depression hit hard, and retail therapy? That’s my go-to coping mechanism. That dopamine rush from a new purchase? It’s a temporary fix, a brief escape from the negativity swirling inside. It’s like a mini-vacation, you know? I’ve learned that this isn’t sustainable, of course, but the allure is strong.

Beyond that, there are so many tempting deals online! Flash sales, limited-time offers, reward programs…they’re designed to trigger those shopping impulses. Low self-esteem plays a part too. Buying something nice can feel like a self-care act, even if it’s just a small thing. It’s a way to treat myself, to feel better about myself in that moment. It’s a vicious cycle, though – because the temporary happiness fades, and then the guilt and financial worries set in.

Did you know that clever marketing strategies use psychology to influence our spending? They know how our brains work! They create a sense of urgency or scarcity which makes you want to buy things immediately. This affects everyone; it’s not just me! Learning about these tactics has helped me become more mindful of my spending habits. I’m slowly working on healthier coping strategies.

Is excessive shopping a mental illness?

Excessive shopping, or compulsive buying, isn’t officially classified as a standalone mental illness in the DSM-5, but its debilitating effects are undeniable. Many experts align it with Obsessive-Compulsive Disorder (OCD) or Impulse Control Disorders, highlighting the significant overlap in symptoms and underlying neurological mechanisms. This lack of a singular diagnostic category complicates treatment, as approaches vary depending on the individual’s specific presentation and underlying drivers.

Think of it like this: We all experience impulse buys, but for someone with compulsive buying disorder, the urge to shop becomes overwhelming and uncontrollable, leading to significant financial, social, and emotional distress. The experience is akin to a powerful addiction, impacting the brain’s reward pathways similarly to substance abuse.

What this means for treatment: There’s no one-size-fits-all solution. Effective treatment often involves a multi-pronged approach, potentially including cognitive behavioral therapy (CBT) to identify and modify shopping triggers and maladaptive thought patterns, medication to manage underlying anxiety or depression, and support groups to foster accountability and shared experiences. In severe cases, financial counseling might be necessary to manage the devastating financial consequences.

The key takeaway: If excessive shopping is negatively impacting your life – financially, relationally, or emotionally – professional help is crucial. A thorough assessment by a mental health professional is vital to determine the underlying causes and develop a personalized treatment plan that addresses the individual’s unique needs.

Research indicates that certain personality traits and life experiences can increase susceptibility to compulsive buying, underscoring the importance of a holistic approach that considers the individual’s entire context.

What is considered frivolous spending?

Frivolous spending is subjective, but generally refers to purchases that provide little long-term value or satisfaction. For a frequent buyer of popular items, the line blurs. A limited-edition collectible might seem frivolous to some, but for a dedicated collector, it’s an investment in a passion. The key is the lasting value, not just the initial thrill. Consider the resale value: Does the item hold its worth or even appreciate over time? Popular items often have fluctuating market values, making initial cost less important if you can resell later.

Analyze your spending patterns: Track purchases and their usage. If you frequently buy items from trending brands and quickly lose interest, that indicates frivolous spending. However, if you actively research and choose items based on quality, durability, and alignment with your hobbies, it’s more likely a considered purchase, even if it’s a popular item. Focus on experiences and utility: Does the purchase add to your life in a significant way? A stylish but impractical piece of clothing might be a frivolous expense, while a high-quality tool for a favorite hobby isn’t.

Ultimately, frivolous spending isn’t about the item itself, but the intention and lasting benefit derived. Popular items are often marketed for impulsive purchases. Resisting these marketing tactics and prioritizing genuine needs and long-term enjoyment, regardless of an item’s popularity, is crucial to avoiding frivolous spending.

What is the 50/30/20 budget rule?

The 50/30/20 rule is my budgeting bible. It’s all about allocating your post-tax income: 50% to needs (rent/mortgage, groceries, utilities – think essentials, often recurring subscriptions like my Spotify and Netflix which I *need* for relaxation!), 30% to wants (eating out, new clothes, that limited-edition collectible I just *had* to buy!), and 20% to savings and debt repayment. That last bit is crucial. I prioritize paying down high-interest debt before aggressively saving, but I still aim for that 20%. It covers emergencies, future investments – like that new gaming PC I’m saving up for – and even those spontaneous “want” purchases that occasionally slip into the “need” category (like when my favorite brand of coffee goes on sale).

I track everything meticulously. Apps are a lifesaver. Knowing exactly where my money goes allows me to adjust my spending. For instance, I noticed I was overspending on takeout, so I started meal prepping – a huge saving on both money and time. It allows me to keep within my 50/30/20 framework while still indulging in my favorite things.

This rule isn’t rigid. Life happens. There will be months where I’m slightly over or under budget in certain categories. The key is to get back on track quickly. Consistency is key. Tracking my spending allows me to identify those areas where I can cut back or prioritize without feeling deprived.

Pro-tip: Categorize your “wants” smartly. Consider wants that contribute to long-term goals. For example, that online course I took to upskill myself is a “want” that boosts my earning potential – a smart investment in my future “needs”.

What is it called when you buy too much stuff?

Overspending, or buying more than you need or can afford, is often a symptom of a deeper issue. While indulging in retail therapy occasionally is harmless, compulsive buying disorder (CBD) signifies a serious problem. It’s characterized by an irresistible urge to shop and buy, regardless of financial implications. This isn’t simply about enjoying a new purchase; it’s about the intense emotional relief or gratification derived from the act of buying itself, often leading to significant debt, relationship problems, and even feelings of shame and anxiety.

Unlike casual shopping, CBD involves a cycle of anticipation, acquisition, and then often regret. The thrill of the purchase quickly fades, leaving behind the weight of financial burden and emotional turmoil. Identifying this pattern is crucial. Early signs might include hiding purchases, using multiple credit cards, and experiencing significant distress when unable to shop. It’s important to note that compulsive buying can affect anyone, regardless of their income level.

Consequences extend beyond finances. CBD can severely impact relationships, mental health, and overall well-being. The cycle of buying, regret, and hiding can create isolation and strain personal connections. Fortunately, treatment options, such as therapy and support groups, are available to help individuals regain control and develop healthier spending habits.

Understanding the difference between enjoying a purchase and succumbing to compulsive buying is essential for maintaining financial and emotional health. If you recognize these patterns in yourself or someone you know, seeking professional help is a vital step towards recovery. Professional help is key to overcoming this challenging condition.

How do I stop impulsive buying things?

Curbing impulsive tech purchases requires a strategic approach. Make a detailed list of the tech gadgets you genuinely need, specifying their features and price points. This planned approach helps avoid spontaneous buys driven by flashy ads or fleeting desires. Set firm spending limits for each month, allocating funds specifically to tech acquisitions. Unfollow tech influencers and limit your time scrolling through gadget review sites; constant exposure fuels impulsive buying.

The “sleep on it” rule is crucial. That initial excitement fades, allowing for a more rational assessment. Prioritize saving a portion of your income. This builds a financial cushion and reduces the urge to rely on credit for frivolous purchases. Identify your personal tech-spending triggers – perhaps it’s specific online stores or YouTube channels. Actively avoid these triggers or implement measures to limit exposure. Consider a “shopping buddy” – a friend who will provide a reality check before making a significant tech purchase.

Utilize price comparison websites before buying. Often, cheaper alternatives offer similar functionality, saving you considerable money. Explore refurbished or used tech options. These can significantly reduce costs while offering excellent value. Subscribe to newsletters from reputable tech retailers to be informed about sales and discounts, enabling planned purchases rather than impulsive ones.

What mental illness causes overspending?

While not directly related to gadgets themselves, understanding mental health plays a crucial role in responsible tech consumption. One example is bipolar disorder. During a manic episode, a characteristic symptom is significant impairment in judgment, often leading to poor financial decisions.

Overspending on electronics is a common consequence. This can manifest in several ways:

Impulsive buying: Seeing a new phone or gadget online and immediately purchasing it without considering the budget or need.
Excessive purchasing: Buying multiple similar items, or accumulating gadgets with overlapping functionalities.
Ignoring financial consequences: Accumulating debt through credit card purchases of tech without a plan to repay.

This isn’t about blaming individuals with bipolar disorder, but highlighting a potential issue. Managing finances responsibly is crucial, especially given the ever-growing market of attractive and often expensive tech.

Strategies to mitigate risk include:

Setting a strict budget for tech purchases and sticking to it.
Utilizing budgeting apps to track spending and identify areas of overspending.
Involving a trusted friend or family member in major purchasing decisions.
Seeking professional help if you suspect you may have bipolar disorder or another condition affecting your financial decision-making.

What is money OCD?

For a compulsive buyer of popular items, money OCD manifests as intrusive thoughts centered on purchasing habits. These might involve fears of financial ruin despite having sufficient funds, or intense anxiety about impulse buys, even small ones, leading to feelings of being a bad or irresponsible person. This isn’t simply about budgeting; the anxiety stems from a deeper-seated fear, often manifesting as repetitive checking of bank accounts, obsessive comparison shopping, or excessive returns. The individual might engage in rituals like meticulously tracking every penny spent, leading to significant time expenditure and emotional distress. Underlying this can be a fear of loss of control, a belief that spending is a dangerous act, or even a perceived moral failing linked to acquiring material possessions. The repetitive thoughts and actions associated with money OCD significantly impact the individual’s quality of life, interfering with their relationships and daily activities. Treatment often involves Cognitive Behavioral Therapy (CBT) and, in some cases, medication to help manage the anxiety and intrusive thoughts.