Practicing or allowing urges

I am working on overeating and am now aware that I have patterns for urges. Typically they are:

Late afternoon at work to recharge my batteries
After dinner and watching TV to relax

I am trying to figure the difference between allowing urges and learning some new ways to relax and recharge my batteries. Is learning new ways to relax and refocus just avoiding an uncomfortable feeling? But knowing how to relax and recharge your batteries is important right? Not just sitting in discomfort processing the urge for something the rest of my life because I haven’t learned new ways of dealing with things.

My question is when do I just allow the urge and when do I practice new ways of self care other than food.

Thank you