You might try the HALT exercise that can help you determine the actual ‘need’ you are having at the end of the day that you may be trying to meet through extra food. In this exercise you ask yourself, “Am I Hungry, Angry, Lonely, Tired?” Is there something else you can do to satisfy the need if is not hunger? This can be a powerful exercise, and the answers to what our actual need is can be surprising, and can often illuminate areas of our lives that might need attention such as socializing more, creative activity, more movement, more sleep, etc. Hope that helps! – Coach Zoe

If you have identified that you need more “reward” in your life, or “fun”, than work on putting some things in place that give you that feeling on a deeper level than what food can give. Make time for regular leisure/fun activities (whatever that is for you), and consider what areas of your life you get the most reward from (volunteering, being with certain friends, being creative, etc.). Putting these things in place regularly can have a preventative effect on emotional/stress eating. If the real need is met elsewhere, it simply won’t show up with food as much anymore…no will power required.

In the moment though, ask yourself the H.A.L.T. questions above to create an important pause between wanting a food ‘treat’ and the consumption of it. If you can then meet the real need (talking to someone if you’re lonely, doing an activity if you’re bored, resting if you are tired, etc.) great! If you can’t meet your own need immediately, try distracting yourself for a few minutes by moving to a different room, doing a specific task, etc., and usually the eating habit, or physical craving, will be averted.

Hope that helps! -Coach Zoe

this thread interests me because I have the same struggle in the evenings and I “eat” my feelings rather than H.A.LT. them