11. Listen to your body.
While you’re looking for emotional eating patterns, try to spot the physical effects as well. Does eating too close to your bedtime give you acid reflux? Did finishing off that box of cookies leave you full and feeling guilty the next morning so you skipped breakfast? The next time you have a late-night hankering, remind yourself of those crummy side effects.
12. Think about your family dynamics.
If you’re overwhelmed caring for children or aging parents, or you’re surrounded by depressed, anxious, or angry people, both of those situations can be stressful and contribute to overeating, says Ifland. Plus, she adds, you have to consider what the people around you are eating: As much as you may want to avoid eating unhealthy foods after dinner, that’s hard to do if other family members are digging in.