Rabu, 25 April 2018

Underlying strata failure due to mining

Coal extraction causes strata deformation and failure which may enhance hydraulic conductivity in the surrounding strata. Therefore, it is desirable to accurately determine pre- and post-mining hydraulic conductivities in the overburden and underlying strata of the coal seam. To measure the hydraulic conductivity in the underlying strata, boreholes are drilled pre-mining in underground roadways for observation. In each borehole, water injection and a number of well logging techniques (such as electric resistivity, sonic log, acoustic emission, and hole televiewer, etc.) are used to determine rock strength, borehole fissure, and changes in hydraulic conductivity.

Figure 10.1 gives a schematic diagram of a water injection instrument (Zhang and Zhu 1994). The key technique during measurements is to control the injection pressure. The pressure should not be high enough to create new fractures in the strata, since the experiment is to determine the changes in hydraulic conductivity induced by mining. Therefore, the injection pressure should not exceed the least principal stress of the surrounding strata. Figure 10.2 shows the observing borehole locations and layout in Xingtai coal mine. In-situ stresses in this area were: V v = 7.4 MPa, V h = 4.5 MPa. The roadway in Fig. 10.2 was located 36 m below the mining face and four boreholes were drilled at different angles. The water injection instrument described in Fig. 10.1 was applied to measure the flowrate of water injection pre- and post-mining, using an injection pressure of 0.35 - 0.5 MPa. The water injection along each borehole was conducted by pumping water into the instrument, then into the borehole. The measurements were taken in each hole at different sections throughout the borehole and at different times.

Figure 10.3 presents the measured pre-mining and post-mining flowrate of water injection in Hole 1 (refer to Fig. 10.2). Note that in this context pre-mining corresponds to a state before the mining face passes the borehole, and post-mining means after the mining face passes the borehole. Before the mining face passed Hole 1 (in pre-mining the mining face was 32 m away from the borehole), the injection rate was zero from 53 to 68 m in the inclined borehole. This means that the strata in this area were impermeable. However, when the mining face passed the borehole, the injection rate (refer to Fig. 10.3 for post-mining at 19 and 63 m) increased dramatically, and the strata in some areas changed from being impermeable to permeable. Since the borehole wall collapsed by mining when the mining face passed 63 m from the borehole, water injection data could not be obtained after 60 m from the borehole opening. The borehole collapse in post-mining illustrates that the borehole was seriously damaged, and that rocks around the borehole failed due to mining.

Figure 10.4 plots the increments of water injection rates after mining, which were obtained by subtracting the pre-mining injection rates from those of the post-mining (Zhang 2005). These increments represent injection rates caused by permeability changes induced by coal extraction. Figure 10.4 shows that along the inclined borehole from 43 m to 72 m (the borehole end), the injection rate increases compared to the pre-mining (insitu) state. Therefore, the strata in this area were fissured by mining, and this fractured area is defined as the water-conducting failure zone. Using the same method to analyze the observed data from all boreholes, the mining-induced water-conducting failure zone can be obtained. This failure zone is of critical importance for mine design and water inrush prevention for mining over aquifers. Figure 10.5 shows the changes of the average water injection rate in the seam floor of 10 m deep from the seam in the Xingtai coal mine. The injection rate clearly increases compared to the unmined area. The injection rate decreases inside the abutment. This decrease is due to stress concentration and high abutment pressure occurring in this area, causing the fractures to close.


Figure 10.6 displays the changes of the injection rates with distance of mining advance for two different depths beneath the coal seam in Wangfeng coal mine, Hebei Province. It clearly shows that in the mined area the injection rate increases significantly compared to the unmined area. It also can be seen that due to coal extraction the water-conducting capacity increases in the floor strata, and this water-conducting capacity decreases as the distance from coal seam to the floor strata increases. This indicates that the closer the strata is to the extracted seam, the higher the permeability in the seam floor. It is also noticeable that the injection rate decreases inside the abutment. This decrease is due to the fact that stress concentration and high abutment pressure occurred in this area cause the fractures to be closed.

Field observations have shown that characteristics of failures in the floor strata are considerably different for different inclinations of the extracted seams. For flat or slightly inclined seams (dip angle, D < 25q), the profile of the water-conducting failure zone is broad in section with extended lobes, and the maximum failure depth occurs beneath the headgate and tailgate, respectively shown in Fig. 10.7 (Fengfeng Mining Bureau et al. 1985). For inclined seams (25q < D < 60q), the failure zone propagates downwards in an asymmetric manner in the dip direction, as shown in Fig. 10.8 (Huainan Mining Bureau et al. 1983). The extent of the failure zone increases gradually from updip to downdip, and the maximum failure depth appears in the floor strata beneath the area around the lower gate. For steeply inclined seams (60q < D < 90q), the failure zones in the floor strata are opposite to the inclined seams, i.e., the maximum failure depth appears in the strata beneath the area around the upper gate (Zhang 2005).

Wellbore stability while drilling

The drilling for oil and gas exploration and production under increasingly difficult geological conditions has revealed a need for better understanding of borehole stability issues. It is estimated that wellbore instability results in substantial economic losses of about US$ 8 billion per year worldwide. Many innovative technologies have been applied in the oil and gas industry, such as underbalanced drilling, high pressure jet drilling, re-entry horizontal wells, and multilaterals from a single well. These have definitely increased the demand for wellbore stability studies. Recently, technological advances have been pushing the boreholes to reach beyond 34,100 ft (10,400 m) below the sea level in deepwater of the Gulf of Mexico. Highly inclined, extended-reach wellbores may have to remain open for prolonged time periods, not only during the drilling stage but also over the life of a reservoir.



New challenges also emerged since the increasing use of horizontal wells, drilling in naturally fractured media, in very deep formations, and in difficult geological conditions, where wellbore stability is of major concern (Willson and Willis 1986). For example, a 8,715 m deep well was drilled in crystalline rock in Germany and some types of wellbore instabilities (breakouts, washout, undergauged sections) were observed (Hoffers et al. 1994). Some wellbore instabilities associated with complex geologic conditions, where the stress regime was controlled by active faults, are reported in the Cusiana field (Colombia), the Pedernales field (Venezuela), the Alberta Basin (Canada), the Tarim Basin (China), certain areas of the Norwegian Sea, and offshore Indonesia (Willson et al. 1999, Plumb et al. 1998, Wiprut and Zoback 1998, Ramos et al. 1998).

When a borehole is drilled in a naturally fractured formation, excessively high mud density allows the drilling fluid to penetrate into fractures, mobilizing the rock blocks, and intensifying ovalization (Charlez 1999). When this occurs, the fractured blocks are no longer subject to the mud overbalance pressure, and the destabilized blocks can cave into the well bore as a result of swabbing the formation when tripping (Willson et al. 1999). When a borehole crosses a fault, drilling mud may invade the discontinuity plane. Apart from mud losses, penetration of the fluid reduces the normal stress and induces a displacement along the crack planes which shears the well, as shown in Fig. 7.1. The consequences can quickly become dramatic and could lead to partial or even total loss of a well. Two case histories in Aquitaine, France were described that resulted in the loss of the wells and the need for the drilling of two new wells, costing in the range of US$30 million (Maury and Zurdo 1996).

Wellbore instability can result in lost circulation where tensile stresses have occurred due to high drilling mud pressure (Fig. 7.2a); breakouts and hole closure in case of compressive and shear failures (Fig. 7.2b). During drilling stage an open hole is supported by drilling mud pressure to keep wellbore from collapse. If the mud weight is lower than the shear failure stress or collapse stress, the shear failure and compressive failure occur in the wellbore in the minimum far-field stress (Sh) direction, causing hole collapse or breakout. If the mud weight exceeds the rock tensile strength, the tensile fracture is induced in the maximum far-field stress (SH) direction. Consequently, this may cause drilling fluid losses or lost circulation.

Figure 7.3 shows a typical wellbore instability due to breakout and drilling induced tensile fracture. For a circular opening with large diameter the hole/tunnel breakout has a similar behavior as small boreholes. Figure 7.4 presents hole breakout in a circular tunnel with a radius of R = 1.75 m in the Underground Research Laboratory of Canada (Martino and Chandler 2004). The fully developed notch (breakout) in the roof was caused by stress redistribution due to excavation.

The notch is stable, owing to its naturally formed shape, which develops a confining pressure at the notch tip. The notch will remain stable unless disturbed by changing conditions, such as increased temperature, small stress changes caused by nearby excavations. In severe cases the borehole instability can lead to loss of the open hole section. The borehole stability problem can be considered by separating the potential rock failure mechanisms into the following four categories (Roegiers1990):
  • failures related to pre-existing or drilling-induced formation damage; 
  • failures caused by the induced stress, pore pressure concentrations, and temperature redistributions; -
  •  failures attributed to deliberate or unintentional additional stresses; and,
  •  failures related to shock-wave loading.

Borehole instabilities are the main cause of drilling difficulties, resulting in an expensive loss of time, sometimes in a loss of part of or even whole boreholes. Wellbore instabilities make logging very difficult to perform and to interpret (Maury and Sauzay 1987). A bad condition of the borehole wall alters artificially the annulus zone corresponding to the depth of investigation of most of the logging tools.

The shape of the borehole can be strongly modified giving an elongated hole in one direction, diameter reduction in the other direction and also almost circular cavings in places. In the Cusiana field in Colombia, even though some measures to prevent borehole instability were taken, extensive breakouts in fissile and naturally fractured shales – of up to 44" in 121/4" hole – occurred (Willson et al. 1999). Approximately 10% of the well costs in the Cusiana field were spent coping with bad holes, mainly because of abnormally high tectonic stresses induced by an active thrust-faulting environment (Addis et al. 1993, Last and McLean 1995). In addition to the cost associated with borehole instability while drilling, borehole stability also has a substantial impact on reservoir productions (Bradley 1979).

There are several stages in the life of a well, i.e., drilling, completion, stimulation, flow tests, production, and depletion. Borehole instabilities can be encountered in all these stages (Ramos et al. 1996). In the drilling stage, the main concerns are to determine the mud composition and density (mud weight) which will maintain the integrity of the well, without the loss of drilling fluids. During the completion and stimulation stage, the reservoir must be connected to the well via perforations.

This operation could fail if the rock adjacent to the cemented casing is non-brittle. Prior to full production, downhole tests include open-hole logging, fluid sampling, build-up, drawdown, injection, and deliverability tests. It is possible to induce wellbore failure and casing collapse during these processes (Peng et al. 2007). As hydrocarbons are depleted, the drained region compacts which could induce solids production, casing damage, surface subsidence and wellbore failure. All these stages in the life of a well, integrated borehole stability analyses are important to ensure the reservoir economical production and minimize the costly problems induced by the wellbore instabilities.

Sabtu, 21 April 2018

ways to get cheapest health insurance

Is finding cheap health insurance as improbable as encountering a unicorn in possession of the Holy Grail? It doesn't have to be. Here are seven steps you can take to lower your costs.

1. Understand your alternatives to buying individual health insurance 

The cheapest purchase you'll ever make is the one you don't make. It's entirely possible that you don't have to buy individual health insurance at all. Depending on which state you live in and what your income is, you might qualify for Medicaid. You can contact your nearest Medicaid office, or go to Healthcare.gov to determine if you're eligible (see step three below for the latter route).

If you have children, there are a couple of avenues to explore. First, many states have expanded coverage for children through the Children's Health Insurance Program (CHIP). To find out if your kids qualify for CHIP, go to the Medicaid CHIP website and answer the questions under "Can I Get It?".

Second, check to see if your children might be eligible under their other parent's coverage. Even if you're divorced, if your former spouse has employer-provided health insurance, your children could possibly be included under their coverage.

2. Know what you need and can afford

Assuming that step one doesn't apply to you, the most important step in finding cheap health insurance is to determine exactly what you need in terms of coverage and what you can afford. If you buy more coverage than you need, you'll spend more than you need to. And as to knowing what you can afford, you can't spend money that you don't have.

Under the Affordable Care Act, every individual health insurance plan must cover 10 essential health benefits. These benefits are:
  • Outpatient care (doesn't require admission to a hospital)
  • Emergency room visits
  • Inpatient care in a hospital Care before and after your baby is born
  • Mental health and substance use disorder services
  • Prescription drugs
  • Services/devices to help you recover from an injury or deal with a disability or chronic condition (including physical and occupational therapy)
  • Lab tests
  • Preventive services
  • Dental care and vision care for kids
While that might seem like a pretty comprehensive list, different health insurers can vary on exactly how they cover these benefits. Think through any specific needs you might have.

3. Go to Healthcare.gov

Perhaps the easiest step of all is to go to the Healthcare.gov website and complete an application. It's easy, that is, if you're doing so during an open enrollment period (the next one starts on Nov. 1) or if you have a qualifying life change. These life changes include getting married, having a baby, or losing other coverage. The website, by the way, will help you find out if you have had a life change that qualifies.

You'll need to supply your email address first to create an account. The Healthcare.gov website will send an email to you so that you can verify your email address. Once you verify, you can log into the website to complete your application. You'll also be informed if you potentially qualify for Medicaid

4. Compare costs -- all of them

Healthcare.gov will show the health insurance options available in your state along with the premiums and how much (if any) federal subsidies you could receive. The number of choices you have available will depend on where you live. Assuming enough insurers participated in your state, you'll be able to choose between bronze, silver, gold, and platinum plans.

Now for the tough part. You need to compare the costs of each plan -- and not just the premium prices. The bronze plans will definitely have the cheapest premiums, but they only pay 60% of medical costs versus 90% for platinum plans. When businesses buy products and services, they look at something called "total cost of ownership", which includes all costs associated with the purchase. To truly find cheap health insurance, you need to take this same approach.

Pull your medical costs from the past few years (ballpark estimates are better than nothing if you don't have this information readily available). Next, calculate how much you would have spent out-of-pocket based on the deductibles, co-payments, and co-insurance, plus what you would spend on monthly premiums with each plan. You just might find that the cheapest health insurance plan in terms of total cost actually isn't a bronze plan -- or even a silver plan.

What if you're anticipating a significant change in medical expenses? Simply adjust your calculations to reflect your best guess as to what your medical costs might be over the coming year. Even if you don't expect a big change, it can be quite useful to perform some "what if" scenarios to evaluate the impact of much higher or much lower medical expenses than you've had in the past.

5. Shop elsewhere

Imagine that you're buying a car. Would you stop shopping at the first dealership? Of course not -- at least, not if you're trying to get the best price. This same mentality applies to buying cheap health insurance. Healthcare.gov is just the first "dealership" to visit.

There's one important thing to keep in mind, though -- you can only receive a federal subsidy if you go through a government exchange (Healthcare.gov or your state's exchange), licensed agents with the proper certification, or qualified online insurance marketplaces partnering with a government exchange

6. Compare costs (again)

As painful as it might be to do so, you'll need to compare costs yet again using the information obtained in step five. Remember the old saying, though: "No pain, no gain.

Could the cheapest health insurance for you be one for which you can't get the federal subsidy? It's possible. The "total cost of ownership" approach mentioned in step four can be surprising. Depending on your medical costs, an off-exchange plan with a very high deductible could be the least expensive alternative for you.

7. Pick the plan that best meets your needs

In the end, you'll definitely want to revisit step two. A cheap health insurance plan that doesn't meet your needs won't be as valuable as a slightly more expensive one that does meet your needs.

Also, keep in mind that the cost of anything, including health insurance, goes beyond just monetary impact. For example, continuing to go to the doctor you've had for years might be worth paying more on your monthly premiums. Make sure you look carefully at the provider networks for each health insurance plan you're considering if choice of provider is important to you.

Finding cheap health insurance isn't as difficult as finding a unicorn or the Holy Grail (or both simultaneously). It can take a little time and effort, but it's an investment that should pay solid returns over time

auto insurance

Whether you've just bought a new car, are looking to change insurance carriers or are simply shopping around, getting an online car insurance quote from Liberty Mutual is secure, quick and easy.

What Information Will I Need?

Your time is important, and we'll try to get you through the quote process as quickly as possible. In many cases we can fill your vehicle information in automatically based on public records, but to make things easier, it's best if you have the following information nearby:
  • Your current policy (if you have one) – this is helpful as a reference so you know what coverages you currently have
  • Driving record information from the last five years (including accidents, violations and claims) for all drivers you'd like included on your policy
  • Driver's license number(s)
  • Your car's make, model and year, as well as its Vehicle Identification Number (VIN)
  • The odometer reading for each car you'd like an insurance quote for
  • The location where your vehicles are typically parked

What Factors Will Affect My Rate?

When you request an auto insurance quote online, there are three major factors when your rate is calculated:
  • Your Vehicle: The more expensive a car is to repair or replace, the more it costs to insure. Your vehicle's safety features can help lower your auto insurance quote, as can how often you drive the car and what type of driving it's used for (business or personal).
  • Your Address: Where you live and park your vehicle will affect your auto insurance quote.
  • Your Driving Record: Having fewer incidents such as accidents, moving violations or claims in your driving record will help lower your rate.

If you already have a car insurance policy and are comparing new car insurance quotes to determine what is best for you, make sure that you are comparing similar coverage, limits and deductible amounts. In most cases Liberty Mutual can provide multiple car insurance quotes, any of which can be customized to meet your car insurance needs.


What Coverage is Best for Me?

When purchasing a car insurance policy, you want to make sure that you're getting the coverage you need to fit your specific situation. You can learn more in our Car Insurance Coverage section. If you're not sure what type of coverage you need, try using our Car Insurance Coverage Calculator. This easy-to-use tool lets you review different levels of auto insurance coverage to help you determine what best fits your needs.

What if I Need to Talk to Someone?

If you need help during the online quote process, we have an extensive online help center, as well as a real-time chat feature. But of course you can also always give us a call or contact a Local Agent to get the same great insurance quote experience.

how to read forex chart properly

Learning the basic skills in Forex, such as how to read Forex charts, is really important.

This is because once you have this vital skill under your belt, it will be a lot easier and quicker when the time comes for you to learn and practice an actual Forex trading system. By the time you finish this article, you'll learn how to read Forex charts, as well as know the pitfalls that can occur when reading them, especially if you haven't traded Forex before.


Firstly, let's revise the basics of a Forex trading as this relates directly to how to reade Forex charts. Each currency pair is always quoted in the same way. For example, the EURUSD currency pair is always as EURUSD, with the EUR being the base currency, and the USD being the terms currency, not the other way round with the USD first. Therefore if the chart of the EURUSD shows that the current price is fluctuating around 1.2155, this means that 1 EURO will buy around 1.2155 US dollars. And your trade size (face value) is the amount of base currency that you're trading. In this example, if you want to buy 100 000 EURUSD, you're buying 100 000 EUROs.

Now let's have a look at the 5 important steps on how to read a Forex chart:

  1. If you buy the currency pair, that is, you're long the position, realise that you're looking for the chart of that currency pair to go up, to make a profit on the trade. That is, you want the base currency to strengthen against the terms currency. On the other hand if you sell the currency pair to short the position, then you're looking for the chart of that currency pair to go down, to make a profit. That is, you want the base currency to weaken against the terms currency. Pretty simple so far.
  2. Always check the time frame displayed. Many trading systems will use multiple time frames to determine the entry of a trade. For example, a system may use a 4 hour and a 30 minute chart to determine the overall trend of the currency pair by using indicators such as MACD, momentum, or support and resistance lines, and then a 5 minute chart to look for a rise from a temporary dip to determine the actual entry. So ensure that the chart you're looking at has the correct time frame for your analysis. The best way to do this is to set up your charts with the correct time frames and indicators on them for the system you're trading, and to save and reuse this layout.
  3. On most Forex charts, it is the BID price rather than the ask price that's displayed on the chart. Remember that a price is always quoted with a bid and an ask (or offer). For example, the current price of EURUSD may be 1.2055 bid and 1.2058 ask (or offer). When you buy, you buy at the ask, which is the higher of the 2 prices in the spread, and when you sell, you sell at the bid, which is the lower of the two prices. If you use the chart price to determine an entry or exit, realise that when you place an order to sell when the chart price is say 1.330, then this is the price that you'll sell at assuming no slippage. If on the other hand, you place an order to buy when the chart price is the same price, then you'll actually buy at 1.3333. A Forex system will often determine whether your orders will be placed simply according to the chart price or whether you need to add a buffer when buying or selling. Also note that on many platforms, when you're placing stop orders (to buy if the price rises above a certain price, or sell when the price falls below a certain price) you can select either "stop if bid" or "stop if offered".
  4. Realise that the times shown on the bottom of Forex charts are set to the particular time zone that the Forex provider's charts are set to, be it GMT, New York time, or other time zones. It's handy to have a world clock available on your computer desktop in order to convert the different time zones. This is important when you're trading major economic announcements. You'll need to convert the time of an announcement to your local time, and the chart time, so you'll know when the announcement is going to happen, and therefore when you need to trade. 
  5. Finally, check whether the times on your Forex charts corresponds to when the candle opens or when the candle closes. Your charting software may be different to someone else's in this way.

Cloud Drive Storage

Cloud storage is a term that refers to online space that you can use to store your data. As well as keeping a backup of your files on physical storage devices such as external hard drives or USB flash drives, cloud storage provides a secure way to remotely store your important data. Online storage solutions are usually provided using a large network of virtual servers that come with tools for managing files and organizing your virtual storage space.


How Cloud Storage Works

The simplest type of cloud storage occurs when users upload files and folders on their computers or mobile devices to an internet server. The uploaded files serve as a backup in case the original files are damaged or lost. Using a cloud server permits the user to download files to other devices when needed. The files are typically protected by encryption and are accessed by the user with login credentials and password. The files are always available to the user, as long as the user has an internet connection to view or retrieve them.

Examples of Personal Cloud Storage Options

Although there are many cloud storage providers, some of the more familiar names include:
  • Amazon Drive offers users 5GB of free cloud storage to users who want to store files, photos, and videos. If the user has an Amazon Prime account, the free plan includes unlimited photo storage and 5 GB for other file types. Users who want more space on Amazon Drive can purchase 100 GB or 1 TB for a fee.
  • Google Drive is cloud storage that is built to work seamlessly with Google products and offers an offline mode for some categories of documents, which does not require internet access. Users receive 15GB free to store their documents, photos, music, and videos, all of which are accessible from any device. For a fee, Google Drive can accommodate up to 30 TB of data.
  • Apple iCloud is cloud storage for Macs, iPhones, iPads, iPod touch and Windows PCs. Users receive 5GB of free storage for cloud storage of photos, videos, documents, app data and more. Several larger storage plans are available for a fee. You can structure iCloud to automatically back up your mobile devices or handle the file transfers personally.

Considerations When Choosing a Cloud Storage Provider

Because there are so many cloud storage providers out there that would like your business, it can be confusing when you start looking for one. Look at several factors for any service you are considering using:
  • Security. Your data must be encrypted to keep it private.
  • Price. This is determined by how much space you anticipate needing. Many services give you either a trial period or a free amount of storage to let you try out their services. If you are in a trial period, don't upload any sensitive data.
  • Ease of Use. Uploading and accessing your files on the cloud should be clear and easy to understand. If it isn't, look elsewhere.

stress eating helps

You know what it is: stress eating. “It’s perfectly human to want to avoid pain and seek relief,” says Minh-Hai Alex, a registered dietitian and founder of Mindful Nutrition in Seattle. “Stress eating usually happens when we want to disconnect from the moment. It’s like changing the channel in our brain to try to change how we feel,” she explains. Here’s why food is such a salve for stress — and how to stop the cycle.


This Is Why You Turn to Food When You’re Stressed

It’s no surprise if you suddenly feel famished when deadlines or crises strike. “Stress activates your adrenal glands to release cortisol, increasing your appetite,” says Melissa McCreery, PhD, ACC, psychologist and the emotional eating expert behind the site Too Much On Her Plate. Stress also impedes hunger hormones, like ghrelin, that regulate your appetite, research shows. If the anxiety is cutting into your sleep, a lack of zzz’s ramps up your appetite even more.

Unfortunately, that anxiety-induced hunger can have long-term consequences for your waistline. In fact, one new study found that women who reported they were stressed burned fewer calories and fat, and had a higher insulin response after eating a higher fat meal. Published in the journal Biological Psychiatry, the researchers concluded that these stress-induced changes led women to burn about 100 fewer calories per day — a difference that could cause you to pack on 11 pounds in a year.

Stress depletes the cognitive resources you need to remain focused and resilient, and to practice creative problem solving, says McCreery. That’s why getting elbow-deep in a pint of mint chip always feels easier than actually coming up with a plan for how to tackle that super tough work project.


How to Stop Stress Eating

Ready to break free from stress eating and bring back happiness to your eats? Try some of these simple tricks next time anxiety strikes.

1. Focus on the real issue.
We all know food is just a crutch when we’re stressed. “Stress eating is not the primary problem, but a symptom of unmet needs,” says Alex. Ask yourself ‘How do I feel?’ or ‘What do I need?’ to figure out what’s really getting under your skin.

2. Think long-term.
Take a minute to focus on the future (whether that means recalling your weight loss goals, or how awesome you want to look on vacation next month) before you give in to stress eating. It can help get you out of the moment so you make healthier food choices instead of succumbing to the lure of a tasty treat, suggests a 2014 study.

3. Get mindful.
In a study in the Journal of Obesity, women who underwent mindfulness training — learning stress reduction techniques, how to recognize hunger, and pay attention to taste — were less apt to stress eat and lost more belly fat compared to a control group. Next time you’re feeling taxed, try this exercise. You’ll learn to identify your feelings, accept the unpleasant ones and focus on your breathing so you can fight the automatic urge to reach for a snack.

4. Be kind to yourself.
“Self-compassion can decrease stress eating,” says Alex. “When you’re a kind, understanding friend to yourself, it’s easier to resist the urge to try to disconnect through stress eating,” she adds. If you do stress eat, promise that you won’t beat yourself up and understand that it happens to everyone sometimes. That can help stop you from eating out of failure and help you make better choices later.

5. If all else fails…
Go ahead and indulge. “Food is a lovely, comforting thing,” says McCreery. So if you’re going to do it anyway, she recommends really enjoying it. “Sit down, let yourself relax, and taste the ice cream.” Of course, do so in moderation. Plan on savoring a small brownie rather than the whole batch.