Emotional eating is a complex issue. And as with all complex issues, there are no quick fixes. The first step, however, is to vow to address the problem. Step two? Get inspiration from our 10 expert tips, which have been designed to help you think about your eating habits in a different way. Pick the advice that works for you - and good luck!

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What's really making you delve into the biscuit tin? 'The key is to spot those familiar themes that act as a trigger,' says Dr Jane McCartney, author of Stop Overeating.  'Identifying the negative emotions you experience as the result of an event or encounter, and recognising the negative message attached to them, is crucial. For example, if you're frustrated, who are you frustrated at? Is it a relationship, friends, your job? Only by really paying attention to this will you be in a position to stop the default action of overeating.'

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How to tell if you're an emotional eater
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Think you've identified those trigger situations? Excellent! So now it's time to minimise those triggers and their impact. Rule number one? Be prepared! 'If you have a trigger that's associated with stress when delivering a presentation at work, for example, focus on finding ways to reduce that stress,' says Gina Battye, author of How to Stop the Biscuit Tin Blues . 'Make sure you're prepared and have all the resources you need. Check out the room and ensure you know how to use the technology in advance. Practise your presentation. This will help you feel less stressed on the day. And if the trigger's not there, you won't feel the urge to overeat.'

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How to tell if you're an emotional eater
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How to cope with comfort eating

Another way to minimise the impact of those trigger situations is to think of different ways of reacting to them. And this involves some forward-planning. 'Identify all the healthy, non-food-related activities you engage in,' suggests Gina Battye. 'Then come up with a list of alternative releases for each of your trigger situations. For example, if you're exhausted, you could take a bath or meditate. If you're bored, you could read a book or go for a walk. If you're lonely, you could call a friend or play with your pet. Keep that list to hand and choose the most appropriate one whenever you experience a craving.'

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How to tell if you're an emotional eater
Six surprising reasons for overeating
How to cope with comfort eating

So you know what your triggers are. You've done your best to minimise them. But you still feel the need to unwrap another bar of chocolate. Your next move? 'Challenge that need,' says Dr Pam Spurr, author of The Emotional Eater's Diet. 'Challenge your present thinking. Deep down, you could be much stronger than you give yourself credit for. So many emotional eaters I've met over the years actually have powerful levels of inner strength, but convince themselves they don't. So when you're challenged by difficult emotions, challenge your reaction. Do they have to affect you so deeply?'

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How to tell if you're an emotional eater
Six surprising reasons for overeating
How to cope with comfort eating

Do you eat because you don't feel able to speak up? 'In my experience, there's a strong link between emotional eating and people's fears of expressing themselves in some way,' says cognitive hypnotherapist Jenny Amir (www.hypnotherapytohelpyou.co.uk). 'The physical action of comfort eating can be an unconscious way of "keeping something down". So recognise that you have a voice. And it's there to enable you to express your feelings and opinions, which are just as valid as anyone else's. Try replaying the day's events in your mind and imagine how things might have been if you'd had the courage and confidence to speak up instead of seeking comfort in food.'

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How to tell if you're an emotional eater
Six surprising reasons for overeating
How to cope with comfort eating

Admit it: you've just read the heading to this section and now all you can think about is a pink elephant, right? It's the same with chocolate biscuits. If you try not to think about eating them, you're just going to think about them even more. So what's the solution? 'Instead of trying to prime yourself not to think about something, focus your attention on thinking about the healthier alternative,' suggests cognitive hypnotherapist Dawn Walton (www.thinkitchangeit.com). 'So instead of thinking, "I won't eat chocolate", think "I will have a glass of water". It takes some practice - but you'll get there.'

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How to tell if you're an emotional eater
Six surprising reasons for overeating
How to cope with comfort eating

If you're having trouble identifying why you continue to comfort-eat, it may be worth getting everything down on paper. Dawn Walton suggests: 'Write the name of your food craving at the top of a piece of paper, then draw up two columns beneath - one labelled "good", one labelled "bad". Fill in the columns, listing the good and bad things associated with eating that food. Anything in the "bad" column will be a long-term conscious goal to help you stop eating that food. And anything in the "good" column is a subconscious emotional connection that provides you with a useful clue about why you continue to eat it.'

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How to tell if you're an emotional eater
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How to cope with comfort eating

We hear you! If only it was that easy, eh? But when we tell you to 'just say no', we don't simply mean 'no' to unhealthy comfort food. We mean 'no' to everything you possibly can that puts you under pressure and makes you fall back on emotional eating. Olga Levancuka, author of How to be Selfish explains: 'It's so freeing when you learn to say "no". You've heard it so many times yourself. And you've said it to yourself so often. Start to say "no" to everything and everyone who's no longer good for you. Free up space for new events and experiences.'

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Can you say no? Take our quiz
How to tell if you're an emotional eater
How to cope with comfort eating

Don't just automatically dive into the treats cupboard when you get home from a stressful day at work. Stop, take a deep breath and think before you indulge. Dr Pam Spurr says: 'It pays to compose yourself for five minutes before you eat any snack or meal. If you've rushed for something sweet, fattening and apparently comforting, try to calm down first. Think about it. Is this really the answer? If you're honest with yourself, you might be able to resist emotional eating at that very moment. And that way, you'll start to break the cycle.'

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How to tell if you're an emotional eater
Six surprising reasons for overeating
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Looking for something to occupy your mind during your five-minute, pre-food calm-down? How about focusing on how you'll feel afterwards? Annie Wilson, therapeutic counsellor for LighterLife, asks: 'Will this really satisfy you or will it leave you feeling guilty? Focus on your health goals to keep you on track. As good as that chocolate bar or packet of crisps might make you feel initially, focus on the long-term feelings of achievement you'll feel after you've conquered your habit.'

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How to tell if you're an emotional eater
Six surprising reasons for overeating
How to cope with comfort eating