In order to get to the root of the problem, start a food journal to help you recognize your patterns. For a few weeks, without changing your eating habits, write down what you eat, when you eat it, and how you’re feeling at the time. What seems to trigger your emotional eating episodes – were you bored? Frustrated with work? Angry at a friend or family member?
Once you’ve given yourself a little while to track your routine, go back over your food journal. It should be easy to spot a pattern when it’s written in black and white in front of you. When you identify your specific binge triggers, it will be much easier to know when to expect them, and in turn, how to deal with the emotion itself instead of trying to mask it with food. Learn what emotion you’re avoiding, and be brave enough to tackle it head-on!
List your alternatives.
While you’re writing everything down, make yourself a list of things you can do instead of eat when the urge strikes. Like any craving – cigarettes, for example, if you’re trying to stop smoking – finding a distraction can be a valuable tool. Most likely, it’s distraction that you really want, anyway … not food. You can find something else to do for a while, preferably something that gives you a little exercise in the meantime: walking the dog, cleaning the house, turning on some music and dancing, going for a bike ride. Remove yourself from the situation; if you’re sitting there staring at the refrigerator, no matter how well you occupy yourself, your thoughts are going to go right back to the ice cream in the freezer.