Help

It helps me to start by saying [out loud] "what I'm feeling isnt hunger, and food won't fix it".

Stress/ emotional eating was/is my biggest barrier, and @Redordeadhead is spot on.

Some strategies that work for me:
1. Logging. Just looking at my food log and knowing for fact that I've had plenty of food already can be a good anchor to keep me rooted in reality twhrn my brain is flying into panic land.
2. Naming my feelings. Identifying what I'm feeling (frustration? anger? fear? embarrassment? grief? exhaustion?) helps. So many times I tried to stuff down my feelings with food that I didn't really know how to just FEEL them. Now, I'll sometimes sit in a chair, back straight, arms and legs relaxed, and say to myself "you're disappointed. This is what disappointed feels like. It may hurt in your heart, but you don't need to run from it, so let's just sit here and understand what 'disappointed' feels like."
3. Self coaching. Like my little script above, I talk to myself about what I'm experiencing. "Why did you just open the pantry door (or turn in to that drive-thru)?" "What feeling are you running away from or trying to stuff down? Can we just go pull in to that parking lot over there (or go sit down in the living room) for a minute and try to put a name on this thing that's got you in a twitter?" I've been known to shut myself in the bathroom and look myself in the mirror for this conversation (in a pinch, a parking lot and visor vanity mirror will do.)
4. Get Physical. A 40 minute swim shakes out a LOT! But even a walk around the building or up and down a flight of stairs can help me refocus.
5. Give Myself Grace. I've been working on this stuff for 50+ years, and I still sometimes hide from my feelings, and give in to the "stuff it down" response. When that happens, I try to reflect back after the fact on what it was that triggered my behavior and learn from it so I'm prepared for the next time I'm in that circumstance . . . and remind myself that I'm human and still deserving of love.