Sometimes I find myself in a similar situation, where I really crave something to snack on while I watch TV or a movie. I try to stick to the foods I can fit into my calorie budget; fresh veggies, air popped popcorn, greek yogurt... Something satisfying, but healthy, and in a set quantity. Take your time, eat it mindfully, and let yourself enjoy it. If you're in control of the food, it can't control you.