Good for you for recognizing the issue - Hope this helps with your journey - It's an article that I wrote a while back

 

You have all  read countless articles about trying to curb emotional eating, and  about how you  are supposed to reflect on why you  are eating. But, if you are like most, when you are getting ready to dig into the box of donuts or pint of ice-cream, the last think that you are thinking is "I'm eating this because I feel bad, not because I am hungry,'. This typically doesn't go far in preventing the situation from derailing your efforts in the future. Here are some suggestions for battling the "urges"
 

1. Realize it's a major change
   "Ever since mom bribed us to be good or “finish our vegetables�?, we've associated food with rewarding ourselves. It's hard to change that mindset, but if you weigh that against a lifetime of being overweight, unhealthy and tired, the decision to change becomes easier. You may want to see a therapist who can help you to learn to nourish your soul rather than fill your stomach."
2. Take responsibility for your eating. Be accountable for your health, (or lack there of)  your weight (or abundance there of)   and specifically, for finding  an eating plan that can fit into your lifestyle. You must recognize that no one can do this for you
3.  Be mindful of your eating behavior - Be fully aware of your feelings and the issues that are associated with your eating. Being an empowered eater doesn't mean you never again overeat because of emotional stress. It does mean,  that when you do overeat, you understand why. And understanding the "why" behind your choices will make it easier for you to develop new, healthy habits.
4.  Eat with a purpose  -Eat for function and energy NOT for taste or entertainment.  View all eating as goal-directed. An eating goal may be physical, like nourishing the body, or it may be emotional, like coping with psychological issues.
5. Find healthy rewards - Calling a friend, taking a walk or treating yourself to a facial or non food treat are all fabulous treats that don’t involve food. .   Try talking back to the little voice and suggest alternatives, such as a hot bubble bath with candlelight, music, and a small glass of wine ... reading ... shopping (this could be dangerous) or doing something creative."
6.  Drink water  Many times, after  drinking  the full glass, you will  end up not wanting to eat anything because the water has filled your stomach."
7.  Work out your stress  - Exercise -- like a kickboxing class, a brisk walk or some type of a high-intensity aerobic aerobics are fabulous choices as they can  clear your mind and help you forget about craving something."
8. Keep it in perspective "As long as you are eating the good stuff daily, it really isn't terrible if you eat the crappy stuff once in a while. If you are eating it regularly because you are regularly having crappy days, you need to change your life, not your diet."
9. Delay - Wait  5 or 10 minutes before you  can go get the chocolate bar. By the time you  can officially have the candy, you will no  longer crave it as madly - Take those few minutes to ask yourself "Is it worth it? " or take some time to visit your vision of the fit, vibrant body that you want 
10.  Write about it - "In your journal.  . Let it go on and on, ask  questions. Usually you can combat that urge. The point is to hear it out, don’t automatically attribute it to no willpower or being a failure.  The food shuts it up, but allow your urges to be heard and understood."

Copyright © Custom Bodies, Inc.  2004