Even the most frugal have moments of weakness when shopping.

In fact, swiping a credit card incites a pleasure response in the brain, which explains why shoppers often spend more than they need."It's called retail therapy for a reason," said Mike Sullivan, a personal finance consultant for Take Charge America, a national nonprofit credit counseling and debt management agency. "An occasional extravagance is typically fine, but constant overspending is a huge problem for millions of Americans with massive credit card debt. Simply understanding your overspending triggers will help you combat them."Sullivan summarizes five common triggers and how to beat them:1."I'm feeling down."People often overspend when they're feeling down, bored or lonely, as shopping can dull negative feelings. To combat emotional spending, consider reaching out to a friend, opening a good book or exercising. These activities also release endorphins - and don't cost a dime.2."I'm on vacation."Rules don't seem to apply when you're on vacation, making it easy to spend money on things you wouldn't normally buy. Set spending limits for vacations. Also, stock your hotel with snacks and drinks to cut dining costs.3."I have to buy a gift."Whether shopping for birthdays, showers or the holidays, it's easy to spend more than you planned. Waiting until the last minute is a surefire trigger for overspending. Plan ahead by buying and stashing gifts throughout the year when items go on sale, or contribute to group gifts for weddings and other big occasions.4."It's free money."It's tempting to reward yourself when you earn a bonus, get birthday cash or a tax refund, but once it's gone, it's gone. Make this so-called free money work for you. Allow yourself one small splurge, then use the rest of the money to shore up your emergency fund or pay down debts.5."It's a great deal."As any Black Friday shopper knows, it's tempting to get sucked into one-day deals. Today, overspending is easier than ever with mobile retail and social media purchasing. But, no matter how great the deal, you're not saving a penny if you don't need the item. To resist the temptation, unsubscribe from retailers' email lists, delete shopping apps and avoid boredom browsing.Tips from readersLisa Grant:"I once heard that if you are deciding on a pricey purchase, pretend that a stranger is offering you a choice of either the item or the amount of money it costs. Which would you choose?"Mary Ellen Hawk:"My daughter and son-in-law are debt-free by following Financial Peace University by Dave Ramsay!"Margaux Lash:"Something I started doing a couple years ago, when I balance my checkbook I round the item to the nearest dollar and to the nearest quarter. If I spend $6.30, when I balance my check book I subtract $7.50. I also don't add change when I make a deposit. The added rounding gives me a 'cushion' in the checking account. At the end of the month, my 'hidden money' is transferred to my savings account. It's a little money on each transaction but adds up quickly. It's just a matter of being diligent."Tyra Hattersley:"We write everything down that we spend money on. We're working toward an early retirement so we track monthly expenses in the major categories and don't take out more than xxx in cash each week from the ATM. The tracking is the biggest thing. We throw receipts in an envelope and then just document in an Excel spreadsheet by tab month at the bottom."Amber McKenney:"I use an Excel spreadsheet. Budget and plan for paying off debt."Sarah Streby:"I coupon and meal plan. We budget. We are a family of five and our only debt is our mortgage and our investment property mortgage. All other debt is gone. We live on one income. We cut cable, we pared down on all nonessentials (big cellular bill, shopping sprees, etc.). We stick to our monthly budget and sock away extra or put it on one of the mortgages. I make my own soaps and I home cook all of our meals and condiments. If I liked working in a garden, I'm sure we'd have a farm. I'm frugal to the point it drives my family crazy. They'll thank me for it later."Judi Rae Kesner:"For groceries, I make a list and stick to it. If it's an essential and I forgot to add it, I can get it. If it's a luxury (cookies, chips, etc.) I can add up to three items that are not on the list. It's amazing how disciplined I can be with this but I've been doing it for a long time."Rhonda Donaldson:"I will put something I want in my shopping cart and walk around the store with it. If I decide I really want it, I have to justify it and usually debate this while walking around. I usually end up putting it back on the shelf where I found it. The want usually calms down and I save money by not buying."For more information visit Take Charge America at

www.takechargeamerica.org.