Identify your triggers
Keep a food and mood journal
Pause before eating
Drink water first
Eat regular balanced meals
Avoid skipping meals
Remove trigger foods from easy access
Plan healthy snacks
Practice mindful eating
Eat without distractions
Find non-food coping strategies
Take a short walk
Breathe deeply
Call or text someone
Get enough sleep
Reduce stress where possible
Exercise regularly
Manage emotions directly
Use delay tactics before eating
Ask if you are physically hungry
Seek support from a therapist or counselor
Build a routine
Be kind to yourself
Avoid all-or-nothing thinking
Track progress and patterns
Prepare for high-risk situations