Fight the Urge to Splurge

Are there foods at your house that can trigger some unhealthy eating urges? Sure.

But who hasn't snuck away with a bag of treats every now and again? The problem is not letting it become a habit—and learning to slow down the urge. Here are a few strategies to deal with the urge to splurge:

• Delay and distract. If you know you're not physically hungry, delay eating for 10 minutes. This may be difficult to start, but if you can drive a wedge in between your emotional feeling and automatic eating, you'll increase your chances of making healthier choices. Drink a glass of water or listen to music, read a book, take a shower, check your email. If after 10 minutes you still really want something, then start with a healthy snack.

• Nurture yourself. Turn off the TV and do something you truly enjoy. Is it time to bring back a beloved hobby—playing an instrument, painting, quilting, drawing—or reading in bed or writing a good friend?

• Understand the emotion. Get your journal and go sit in a comfortable spot and write about what you're feeling. Invite your troubled self to freely express what's going on inside. It's not easy, but it will start you down the path of greater awareness. If you can create a safe space to express (without judging yourself), you'll begin to notice that you'll feel better and begin to see things clearer by writing about your emotions. Ultimately, journaling is a great tool for making peace with your emotions.