Most people who struggle with their weight know that it isn’t only at mealtime that they get into trouble; emotional factors can sabotage the best of diets, an expert says.

“Negative emotions often cause people to eat when they are bored, angry or already full, but improving your emotional intelligence can help you manage your weight,” says Dr. Susan Albers, a New York Times bestselling author and nationally known weight-loss expert.

“Too often, people have knee-jerk reactions to food, mindlessly consuming calories, rather than taking a breath and consciously thinking through their options.”

They key to addressing emotional eating disorders is awareness, she says.

“I have had numerous clients tell me that when they become more mindful of their bodies and tune in closely to their emotions, not only does it help with their eating, it helps them enjoy their relationships and jobs more,” adds Albers, a psychologist and author of “50 More Ways to Soothe Yourself Without Food."

Here are Albers’ top nine tips for preventing emotional eating:

1. Enjoy a salt soak: Add two cups of Epsom salt and half a cup of olive oil into warm bathwater and soak for 15 minutes. Soothing water therapy, which has been around since ancient times, helps quiet and relax the body.

2. Try a warming mustard soak: Mix ¼ cup mustard seed powder, ¼ cup Epsom salt, ½ cup baking soda and six drops of your favorite essential oil. Pour the mixture in a hot bath. A mustard soak helps relax and detox your body as well as soothe tired or torn muscles – two issues that often lead to emotional eating.

3. Give your eyes a break: Rest and reset tired eyes by rubbing your hands together then gently placing your warm palms over closed eyelids for one-to-three minutes.

4. Practice yoga Child’s Pose: Kneel on a carpet or soft mat, drop your bottom to your knees and lean forward, stretching your arms out in front of you and resting your forehead on either a pillow or the floor. Breathe deeply in and out for five minutes.

5. Warm up: Improve your sleep by warming your pajamas in the dryer for five minutes and slipping into them just before bed.

6. Tea time: Enjoy a daily cup of cinnamon or black tea. Both have been proven to help reduce cortisol, a hormone responsible for fight-or-flight stress and often weight gain.

7. Self-massage: Use a tennis ball to relax and release muscles after a long day. Gently roll tired feet over the tennis ball or place it between your shoulders, lean against a wall and slowly move from side-to-side.

8. Take a stand: Take a break from sitting by placing your hands on either side of an open doorway, then leaning gently forward on your weight. Standing periodically gives you a natural energy boost without having to go for a candy bar, and the shoulder stretch and chest opening helps relieve tension from sitting at a keyboard.”

9. Nutrition boost: Stock up on magnesium, vitamin D and iron. These vitamins help reenergize your body. Spinach also has all three of these, and chose vitamin D-fortified foods, such as cereal, orange juice, and mushrooms. Foods rich in iron include chicken liver and quality beef; and foods that help with magnesium include pumpkin seeds, almonds, and leafy greens.