Consider The Bigger Picture

• The University of Toronto study showed evidence that the way people perceive stress and anxiety plays a large part in how an individual reacts to the stress. Therefore, if you see the stress as overwhelming and unconquerable, you are more likely to turn to an immediate release, such as food. Before reacting to the stress, consider what parts of your life the situation affects and which it does not. Being able to see the stress as a component of a lesser part of your life can help you keep things in perspective.
  
  

Surround Yourself With Respectful People

• The people you regularly associate with can exert a great influence over emotional eating habits. According to a 2009 study published in "Psychology & Health," when your group of friends regard overweight people with respect and do not tease, taunt, and/or gossip about obesity, you are less likely to turn to emotional eating.
  
  

Document Your Emotions

• Raising awareness of your emotions can lessen your likelihood of emotional eating. A study in the April 2009 issue of "Cognition and Emotion" shows that women who fail to remain actively aware of their emotions also pay little attention to the amount of food consumed during emotional times. Therefore, making a point to write down and consider how you are feeling may decrease the chances you will overeat because of how you are feeling.
  
  

Recognize Sadness and Anger

• According to research in the "International Journal of Eating Disorders," the negative emotions that spur emotional eating most are sadness and anger, which lead to the most significant weight gain. Recognizing when you feel sad or angry allows you to better control the behaviors that may result from these feelings. When you do find yourself feeling sadness or anger, force yourself to do something else that does not involve food. For example, go for a walk, write in a journal or call a friend.