Emotional Eating Part 2: Build New Coping Tools

By Samya Osman

1. Start a Trigger Journal

For a few days, jot down:

• When you felt the urge to eat

• What was happening (emotionally and situationally)

• What you ate and how you felt afterward

You will start to notice a pattern, and awareness is the first step to change!

2. Create a “Pause Practice”

Before reaching for food, pause and check in:

• What am I feeling right now?

• What do I need in this moment?

• Will food actually help with that?

Sometimes the answer will still be “yes”—and that’s okay. The point is to build awareness and intention.

3. Build a Personalized Coping Menu

Make a list of non-food ways to cope, soothe, or energize. For example:

• Take a walk or get fresh air

• Journal your thoughts

• Call or text a friend

• Do breathwork or a short meditation

• Listen to music

• Stretch or move your body

Keep this list visible—on your phone or fridge—so you can reach for it when emotions hit.

4. Practice Self-Compassion

Beating yourself up only makes the cycle worse. Instead:

• Talk to yourself the way you’d talk to a friend

• Remind yourself that all habits serve a purpose, even if they’re outdated

• Celebrate small wins and awareness moments

You’re not failing—you’re learning.

Emotional eating isn’t about the food. It’s about what the food is trying to do for you. By understanding your triggers and building a toolbox of new coping strategies, you can break free from the cycle and start responding to your emotions—not just reacting to them.

This isn’t about being perfect. It’s about being present, curious, and kind to yourself along the way.