To stop emotional eating, you first have to recognize you’re doing it. Take a look at how often you struggle with food issues. Do you feel out of control around food? Do you wish you had some other ways to manage your challenges?

Pay more attention to the times you eat when you aren’t actually hungry. Analyze your habits such as having a bowl of ice cream every night at bedtime or grabbing a few cookies every time you get off the phone with your mother.

Whenever you start thinking about food, take a minute to figure out whether you’re having a physical need or an emotional one. Before you put the first bite in your mouth, ask yourself…

Is this hunger or a desire to eat?

If you decide you are truly hungry give your body some fuel. But if you’re having a desire to eat, catch yourself on the spot and ask, “What’s going on here? What’s making me want to eat right now?” Then consider how you could take care of your real needs instead of appeasing them with food.

Question: What helps you recognize whether you’re having physical or emotional hunger?