In the run-up to getting paid, many of us need to tighten our belts a little.

But for this week’s Money Problem reader, Clare, it’s more than a few days of being careful.

Despite making a decent wage, the 31-year-old, from Manchester, blows the vast majority of it at the start of each month, then ends up borrowing money just to get by.

She knows she has an issue with overspending, so reached out to Metro consumer champion, Sarah Davidson, for a reality check.

The problem…

When I was 16, I got my first job and began having monthly paydays, and 15 years later, I am a lot further up my career ladder and my salary has reflected that.

But one thing hasn’t changed – I never have any money left at the end of the month. Actually, I usually run out about halfway through. It’s at this point that I either ask my parents for a loan, use my credit card, or transfer out my savings (although that’s not possible right now as I have £0 in that account). I will also begin living more simply by declining social events and eating only what is in my cupboard.

I have done the maths and after all my bills, I have £1,142 of disposable income a month. On payday, I’ll owe money to either family or my credit card, which is usually around £300, then I’ll have a list of things I wasn’t able to buy for the past two weeks so that’ll equate to about the same amount too.

For as long as I can, I’ll live how I want to live, buying nice coffees in the morning and eating lunch out every day. I’ll spend without fear during evenings and on weekends too. I live completely differently in the two halves of the month. The only thing that stops me spending how I want is literally having no money to spend.

I know it’s unhealthy, but I can’t seem to fix my money issues. What can I do to end this cycle?

The answer…

You’ve identified that this cycle of spending is unhealthy, and you’re right. While I’m no doctor, what you describe sounds like compulsive and out of control spending.

Money disorder, money dysmorphia or compulsive buying is now widely recognised as a behavioural disorder. It has serious consequences for mental health and – as you’ve experienced – can become so out of control, it leaves you penniless.

Worse, if it’s not addressed, you could end up in life-changing amounts of debt.

It’s not clear to me whether you suffer from anxiety or poor impulse control – both symptoms of compulsive spending. Regardless, I think there are a few things you should do to get control of your money habits before they really start to damage your quality of life.

Firstly, give yourself credit for acknowledging you need to change. You’ve done the hardest bit.

From there, it’s time to get to the root of the issue. Every time you buy something you don’t need, ask yourself why you’re doing it. Are you feeling happy or sad? Do you spend money and then feel elated? Do you do it when you’re bored or stressed? Are you spending simply because you’re not concentrating on the effect it could have on your life in a week’s time?

Know what is triggering your spending and write it all down. If you can identify your triggers, you can put in place boundaries that help you avoid them.

Are you buying on impulse or do you take time over your decisions to buy? I’m not talking about the nice coffees here – I’m talking about things like clothes, make-up, tech gadgets and more expensive purchases. If it’s on impulse, put the brakes on. Do not press go. Wait 24 hours and if you still want it and can afford to get it without leaving yourself destitute two weeks before your next payslip, then you can press go.

It’s also important to consider how you’re spending. Is it online? Do you go out to the shops? If it’s online, delete all your saved card details, delete all shopping apps off your phone and stop scrolling. Make it as hard as possible for yourself to spend money.

Next, download an app that tracks your spending – there are loads to choose from, so play around with a few and find one that works for you. I like Emma, Snoop, Plum and Moneyhub. You could also do it the traditional way and write it down every time you make a purchase. If you can see in black and white where your money is going, you can make informed choices about where you might change your habits.

Based on your £1,142 disposable income, you’ve got around £38 to spend each day in a 30-day month. Do not see this number as what you can spend. Make a budget – you’ll find lots of templates online to help you do this. Have a look at MoneyHelper and Citizens Advice.

It’s also worth trying to make yourself accountable by telling a friend or a family member what you’re doing and checking in with them every day. Do not feel ashamed, you’re empowering yourself.

Finally, replace the dopamine hit. You should be saving some of your disposable income every month and, once you’ve rebuilt your savings, think about investing some of it. The dopamine hit you get from spending will be dwarfed by the hit you’ll get watching your wealth grow over time. Plus, you won’t have the guilt and helplessness you’re currently putting yourself through month in, month out.

In a couple of months, if you haven’t managed to break the cycle, think about seeking help from a professional. If you’re in debt, contact the National Debtline or Stepchange for free and confidential advice. If you’re struggling with anxiety, contact Mental Health & Money Advice or Change Mental Health.