Definition
The shame spiral is a feedback loop triggered by guilt over spending or debt. It starts with regret, turns into avoidance, then snowballs into more harmful decisions — all while convincing you it’s too late to fix anything.
Common Signs
- 🫣 Avoiding your bank app or unopened bills
- 😔 Beating yourself up for “bad” money habits
- 📉 Dropping habits that once helped you
- 🚪 Isolating from others out of embarrassment
Why It Hurts
Instead of making small repairs, shame spirals convince you that you’ve already failed. It locks you out of your own motivation, reinforcing the lie that change is pointless.
Ways to Interrupt It
- 🛑 Say out loud: “I’m in a spiral. That doesn’t mean it has to keep spinning.”
- 📆 Do one small, boring money task: check a balance, cancel a subscription
- 🎧 Shift the mood — music, cold water, sunlight
- 📝 Journal what you’re avoiding — without judgment
- 🐉 Re-engage your Beast: small streaks > perfect records