Food, the nourishment for our lives, can be loaded with issues. In our troubled relationships with food [1], emotional eating ranks at the top of the list. Once you understand the characteristics of emotional eating [2], the next step is to regain control in your patterns. Your strong emotions might trigger a strong hunger or craving, but you can teach yourself how to change your relationship with food and ultimately your emotions.

Here are some new habits [3] to try:

• Triggers: Keeping a food journal of what you eat, when you eat, and why you eat it (this one is the most difficult) can help you track your triggers. Once you are conscious of your triggers, you can begin to change your patters. In need of a journal? You can print this one [4] for free.
• Know your hunger: Physical hunger comes on slowly, and emotional hunger comes on quickly and is intense. Pay attention to how your stomach feels – is it rumbling and empty? Try waiting out the craving and see if the hunger subsides.
• Other comforts: It is important to "feed" yourself in other ways aside from food and find comfort in activities other than eating. Taking a walk, buying some flowers, calling a friend, petting your dog – these things can soothe you. Keep a list of alternatives, to refer to when in the midst of a craving.

There are a few more tips, so .

• Banish junk food: Stock your pantry and fridge with healthy comfort foods [5]. If there are no cookies, chips or ice cream in your house, the chances drop considerably that you will eat and overeat those foods. Snacking on healthy tidbits through out the day can also keep crazy emotional cravings at bay.
• Do eat: Make sure that you are eating a well-balanced diet with complex carbs, protein, and healthy fats. When you fill up on healthy foods you will be better able to determine emotional hunger from physical hunger.
• Be healthy: I know this one seems obvious, but take good care of yourself. Exercise regularly and get adequate sleep. Hunger, lack of sleep, and lack of exercise can make you moody, and when you're a cranky pants it is harder to manage your cravings and combat the stresses that often lead you to reach for food for comfort.

Source [6]