I made a "distraction plan" that includes things such as journaling/blogging, reading, praying/scripture study, any form of art, exercise, having healthy snacks on hand when you just wanna munch and munch (veggies or plain popcorn are good), volunteer, meditation/hypnosis apps on the phone, pinterest, take a nap, do something for someone else, fantasize about a dream career or that you're a super hero, socialize in person or via phone call (not thru FB or texting), clean a room and redecorate it, job hunt, wash your car, go to the salon or spa, go to a support meeting, count your breaths, get in the sun, 7Cups.com (online therapy for free), visit a friend, organize a party, rock wall climb at a gym or do something exciting, go hiking, go to a playground and join a game or watch/sporting event, go for a drive/ride public transportation, read comics, listen to the radio, go to a comedy club, play solitaire, play a game with a friend (try pogo.com - i Like Monopoly!), go to an online chat (7cups.com), visit your favorite websites, do a puzzle with a lot of pieces, call a crisis hotline, go to the library/bookstore and read, visit a museum, go to a park or mall and imagine what other people are thinking, write a letter to God, call a family member you haven't spoken to in a long time, learn a new language, sing/learn how to sing, take a class (art, pottery, crochet, sewing, etc), take photographs, join a club, plant a garden, make a scrapbook, paint your nails, take a bubble bath, write a poem/story/play, write things you like about yourself on a picture of your body, write a loving letter to yourself when your feeling good and read it when your down, make a list of ten things your good at when your feeling good and read it when you feel bad, make a list of people you admire and want to be like and why, make a list of ten celebrities you'd want to be friends with and why, write a letter to someone who has made your life better and tell them why, make a bucket list.
Also, use your SENSES:
Scent - candles, essential oils, magazine perfume cut outs, hug someone who smells good and makes you happy
Vision - board of pleasing photos
Hearing - soothing music, listen to PBS or NPR and zone, nature sounds, white noise, water fountain
Taste - sip on tea, slowly eat fruit
Touch - wear soft and fuzzy socks and comfy clothes, pet something furry

Radical Statements also help when you're dwelling on something:
1) I cant change whats already happened.
2) Fighting the past only blinds me to my present
3) The present is the only moment I have control over.
4) It's a waste of time fighting what's already occurred.

AND REMEMBER "Breathe in roses, blow out candles" (take slow breaths)

Have healthy snacks on hand: mixed nuts, air popped popcorn, dried fruit, regular fruit, cheese, yogurt. When I really want a snack, I'll eat one of these and not feel too guilty. I have found that if I deny myself, I will overindulge in the long run.

For me if i am upset i have some crafts that i work on to keep my hands busy and as the craft i work on is counted cross stitch and i paint ceramic santas , any form of grease off of food would get on the materials so that helps me

RE: How to Stop Eating when Upset, Worried, Stressed, etc.
#1. This is eating when not actually hungry.... the Head Hunger Beast. This is a beast to conquer.
When angry or upset, the frontal lobe area of the brain literally goes numb. And after years of teaching our Head Hunger Beast to come to life in times of trouble, it now needs to become tamed so that you remain in charge in times of stress. We all know that when Head Hunger Beast reigns supreme, it is most harmful to us in so many ways.
2. Recognize the triggers.
We will always have these Head Hunger triggers. The trick is to know this as fact and to arm our self for each trigger. Anger moments are actually best handled with physical exertion - chopping wood, karate, boxing, running, lifting heavy weights, etc. But the other triggers need to be soothed as well. Instead of chips for crunch, discover other salty crunchy foods. Instead of cold smooth ice cream, experiment with a ninja, ice, nut milk or heavy cream but no sugary ingredients. I use coconut milk, sugar-free caramel or salted caramel (smuckers) toppings. Eventually, that Head Hunger Beast is tamed and retrained by you. You will remain in charge.

Just have started a variety of crafts. As I do not want to get them dirty, it helps motive me to not snack. I took up needle felting, polymer clay sculpting, aIr quilt, draw and paint. My children keep me stocked with supply on birthdays etc.