1. Get to the root of the problem. Whenever I get down and out it is easy to fall off of my healthy lifestyle, so what I do is revisit my days events by writing them down in my journal and if something happened like a verbal disagreement then I reach out to my right hand friend, cousin, aunt, grandmother or mother and if after all of this and I still want to eat I drink some tea (preferable green tea or tea with ginger) and go right to sleep.
2. Find a healthy alternative for dealing with emotions. Go for a walk, or turn to some other form of physical activity. I have a 10 exercise circuit that I do when I don’t want to get out. Push-ups, squats with bicep curls, jumping jacks, front lunge, squats with arm cross over, straight punches, over head punches, arm dips, backward lunge, mountain climbers.
3. Try water, tea, or another smart sipper. If you can’t kick the sensation that you need to consume something, drink warm water, hot tea, or a sugar-free beverage. I find that hot tea (or even warm/hot water) with lemon is very calming.
4. Go for better-for-you food swaps. Making smarter choices when you become an emotional eater will give you a step in the right direction. Many people turn to fattening foods for comfort — things like potato chips and ice cream. Then they feel guilty afterward, which only makes the cycle worse. So if you’re gonna eat, treat yourself to something guilt-free (literally). For a salty snack fix, have a 100-calorie bag of popcorn or the Nabisco 100 calorie snack packs, or some seaweed snacks. If you needs something sweet try an ice sandwich by Skinny Cow (LOVE these!) or an all fruit Popsicle or a fat-free fudge Popsicle or some frozen greek yogurt with fruit. It’s a good idea to stick to single-serving snacks, since it can be easy to overdo it when you’re feeling emotional.
Reference: Hungry Girl