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Go for a walk or a run. Take a weekly yoga class. Do self care at home. Check in with your therapist or counselor on a weekly basis.
Doing physical activities like walking or running can help you to release any stress or anxiety you may be feeling. This can then help you to avoid emotional eating, as your energy will be focused on burning calories and increasing your endorphin levels. Try to do cardio activity at least once a day for 30 minutes to 1 hour, as this will help you stay healthy mentally and physically. Doing physical activity where you work up a sweat has also been shown to help with depression and insomnia, which can be triggers for emotional eating. Stress can be a big trigger for emotional eating. Rather than let stress overtake you and cause you to overeat, you may want to try a relaxing activity like yoga or Tai Chi. Sign up for a weekly yoga class with a friend, where you can breathe and stretch out any tension or stress you may be feeling. Doing this can help you to maintain a balanced mood and feel less of a need to reach for food as a way to stress release. Another way you can relax is to do self caring actions at home. You can also focus on self care when you feel a food craving come on, such as taking a bath, reading a book, going for a walk, or meditating. Channeling your energy into a healthy, caring act for yourself, rather than emotional eating, will likely make you feel better in the long run. If you decide to talk to a therapist or a counselor about your emotional eating, you should schedule weekly sessions where you reflect on your eating habits for the week and any coping mechanisms shown to you by the therapist. Maintaining constant communication with your therapist as you work through your food issues will allow you to feel supported and safe.