Almost everyone is an emotional eater of some sort, but emotional eating can be viewed on a continuum. Rare occurrences of emotional eating are not a problem, but repeat episodes do need attention, and severe emotional eating usually requires the insight and aid of an eating disorders specialist. Viewing emotional eating on a continuum then, the question to ask is: Where do you fit in – is your emotional eating rare, occasional or constant? If you almost always use food in one or more of the following situations it is likely that your emotional eating is problematic.

• I turn to food when I am frustrated
• I eat after an argument
• When I feel bad about myself I eat
• When I am bored I eat too much
• If I anticipate a lonely weekend I stock up on junk food
• I keep eating even after I am full
• When I feel unappreciated I eat lots of junk food
• I eat when I am depressed
• I eat when I don't know what else to do
• I eat junk food when I am feeling uncertain

Emotional eating is ultimately about a lack of fulfillment. When you are unsatisfied with your life and don’t feel worthy, you eat to fill the absence and to distract yourself from your discontent. One of the best ways to address emotional eating then is to find fulfillment and learn how to be happy with yourself and your life. Easier said than done, of course! But here are some pointers in the right direction:

• Turn to others - Instead of always trying to meet your needs yourself, learn to ask for help. Isolation and emotional eating go hand in hand, so keep in touch with supportive friends and family and call them when you sense a bout of emotional eating might be about to happen.

• Fake it ‘til you make it - There's surprising power in pretending. Get out of the "I have no control mode" and get into "I do have control of my life and food" mode. Even if you don't believe it at first, your behavior has a way of catching up with your self-talk and your emotional eating will be easier to control.

• Find purpose and meaning - Make sure your life is filled with things that mean more to you than food. Maintain good friendships, take an art or music appreciation course, volunteer for a neighborhood project, campaign for a cause you believe in – anything that gives you a feeling of purpose and connects you to the rest of the world.

• Be thankful - At the end of each day, list three things you’re thankful for. You won't need food to feel better if you are fulfilled, have more fun, have a sense of purpose, and are aware of the small pleasures in your life.