How do I stop emotional eating when stressed?

The key is to create a pause between the stress trigger and the eating response. When you feel the urge, wait 10 minutes and ask yourself if you're physically hungry or emotionally uncomfortable. Identify what you're actually feeling, whether it's anxiety, boredom, or overwhelm, and address that directly through a brief walk, deep breathing, or calling someone. Practically, keep tempting foods out of easy reach so the barrier to grab them is higher. Have a short list of alternative stress relievers ready before cravings hit. Also look at the root cause by reducing stress through better sleep, exercise, or setting boundaries at work. Therapy, particularly cognitive behavioral therapy, is genuinely effective if the pattern is deeply ingrained.