Lately, I have been making myself stop and breathe before I eat. Sounds simple, but I find it so hard.
I literally stand (or sit) there and just focus in on how my stomach feels. Do I feel actual hunger, or do I just want that food/all those foods/ to be eating, because eating means I get to put off whatever I need to do? Am I anxious? Are my thoughts racing?
Usually, I do the "grazing" or bingy eating thing when I want to escape. Even if there's nothing in particular going on.... the food becomes a diversion, a release.
So, I'm making an effort these days to refocus on my body, and re-learn the hunger cues that I lost along the way. My hope is that when I can trust my body again, certain foods will not longer elicit such a trigger response and make me want to hoover them for no good reason.
It's hard to remember at the moment, when your hand is going for whatever food you want to chill out with, that you can have that food any time you want for the rest of your life. You don't need a ton of it right now, and you must remember that it's food. It's fuel for your body, it's meant to be delicious, and it's meant to nourish you. After that, we have to stop until our next meal time/hunger cue.
Sorry that was so long... just my inner ramblings on the topic and my latest struggles with it!
Wishing you well.