How can I stop eating so much?

I eat too much I think. I don’t know how to stop. I stress eat big time. I don’t know how to stop eating so much and how to stop gaining so much weight. All the diet pills I read about don’t work and I know that not eating at all just ends up making you fatter. I feel super bad about my weight and what I eat but I don’t know how to fix it.
I have to track my sugar intake for 10 days for a class and all it’s doing is making me feel fat. I’m 5’3” and I weigh 123 pounds ish.