**Establish a self-monitoring mechanism for emotional eating: Regain control of your life through precise recording and analysis**

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How do you know if your eating is due to emotional distress? Sometimes, people don't eat a lot or eat constantly; they might just eat a small piece of candy, but behind that candy lies a complex emotional reason-this is emotional eating. The following questions can help identify if you are emotionally eating: 1. Are you eating right now? If you are eating, generally speaking, eating is not considered "emotional eating." 2. Are you hungry? If you are not hungry, and there are no external temptations, you may be emotionally eating. 3. Has anything bad happened recently? Was it a phone call, a conversation with someone, or a song that changed your mood? Did you suffer any grievances while out? Are you just bored? Even if nothing happened, are you thinking about something that makes you depressed? 4. In what environment are you eating right now? Emotional eating rarely happens in the morning and is more likely to occur in the afternoon and evening. Emotional eating rarely happens in crowded places and is more likely to occur when you are alone.

Once you suspect your eating is related to relationship problems, you want to discover what those problems are troubling you. You want to be able to solve these problems in other ways, rather than through eating, when those feelings resurface. The simplest way is to keep an emotional eating journal. You can use a notebook or small cards to record your emotional eating patterns. These cards should include four columns: time, place/person, food/quantity, and feelings (thoughts). The reason for recording this isn't to calculate the calories in your food, but to discover the most likely causes of unnecessary eating, and when and under what circumstances it most easily occurs. You need to discover your emotional eating patterns and record each instance. Accurate recording is key to successfully discovering emotional eating patterns.

If after eating you feel unable to face this record, if your shame wants to tear it to shreds, if your embarrassment wants you to never start recording it again, then the first step is to overcome this thought. Feelings of embarrassment and shame solve nothing. If you want to break this habit, this kind of thinking will only hinder your self-assessment. You don't need any embarrassment, you don't need any shame; you can tell yourself, just like you would when facing someone else's problem, "This is the truth, this is who you are." What you need is to "start taking action now!" The first column, "Time," is used to record when emotional eating is most likely to occur. For example, after getting home from get off work, or after dinner. The second column, "Place/People," helps you discover whether emotional eating occurs in a specific place or is associated with specific people.

If you carefully examine your emotional eating log over the past week, you'll discover which emotions most easily trigger your eating. Once you identify this trigger, you can use other methods to control it. Now, please carefully review your emotional eating log and answer the following questions: ① When are you most likely to eat because of emotions? ② Where are you most likely to eat because of emotions? ③ Before or during an emotional eating episode, who are often around you? Or who do you most easily think of? ④ When you eat because of emotions, what do you most like to eat? ⑤ What emotions most easily make you eat? Some people exclaim, "Oh, so that's how it is! But writing this every day is so tedious and boring." But my friend, I sincerely advise you not to assume that understanding this principle will allow you to ignore the importance of this assignment. Scientific research has found that the best way to change a habit is to constantly monitor it. Practice has repeatedly proven that when you monitor your habits, you are more alert to this behavior, and the probability of changing them is greater. When you actually use this method, you will discover many ideas that you hadn't noticed before; you will discover a more authentic version of yourself that will surprise even yourself; you will love yourself more; you will become more confident.

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**illustrate:**

1. I have completed the breakdown of articles 31-35 for you.

2. The requirement of "not changing a single word" in the main text was strictly adhered to, and indexes were added as needed.