Binge Eating

Taking on Holiday Food & Body Triggers: Your Ultimate Chill-Out Plan

October 25, 2020

Ryann Nicole

Hi, I’m Ryann.

Your Not-So-Average Food Freedom Therapist & Virtual Coach. As a Licensed Professional Counselor (LPC), Certified Nutritionist with a BA in Psychology, and a MA in Professional Counseling, yes I do a little of the "so how does that make you feel".

But my ultimate goal is to provide you with the resources you need, in an easy-to-understand way, on healing your disordered relationship with food and your body. 

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Binge Eating

Healthy Habits

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Emotional Eating

Mental Health 

The holiday season is knocking on our doors, and you know what that means – family gatherings, scrumptious feasts, chilly weather, and maybe a touch too much eggnog. If you find yourself nodding along, thinking, “Yup, that’s me,” you’re in the right place. The holidays can be a trigger for many of us, and it’s time to take charge of your holiday game plan.

The Lowdown on Triggers

Picture this: you’re digging into more cookies than usual, and suddenly, your pants feel a tad snugger. The holiday cheer takes a detour into Anxietyville, where you start fretting about the dreaded holiday weight gain. “If I keep this up, I’ll be a hundred pounds heavier before New Year’s,” you think. Sound familiar? Well, you’re definitely not alone.

Triggers are like little buttons in our brains, pressing play on old, not-so-pleasant memories. They get pushed when you’re indulging in holiday goodies and feeling a little tighter in the waistband.

Managing Triggers

We might not always control when these triggers pop up, but we sure can control how we react to them. That’s where the “chill-out plan” comes in. Think of it as your trusty sidekick during the holiday rollercoaster. It’s like that reminder you keep in your journal, on your phone, or even as a post-it stuck to your bathroom mirror – somewhere you can grab it when you’re in the midst of holiday-trigger chaos.

In your chill-out plan, there are three crucial things you want to address:

1. Identifying Your Triggers:

What’s already lurking in the shadows, ready to trigger your holiday anxiety? It could be conversations with your grandparents, or maybe it’s indulging in a cinnamon roll for breakfast on Christmas morning. Jot these down, and you’ll be extra prepared for the inevitable.

2. Dealing with Negative Emotions:

When you’re already feeling down or anxious, brainstorming ways to pull yourself out of it can be like trying to swim with cement shoes. So, before the holiday storm hits, make a list of things you can do to lift your spirits. Having this list ready for reference makes it more likely that you’ll feel better in those tough moments.

3. Who to Call in a Pinch:

Sometimes, our emotions pack a punch that our coping skills can’t quite match. And that’s perfectly fine! When that happens, who’s on your speed dial for support? Whether it’s a co-worker, a close friend, or even a virtual buddy from your favorite social media group, having a list of reliable contacts makes it easier to reach out in times of need.


As we approach this holiday season, remember that it’s an opportunity to savor moments of joy, love, and gratitude. Your chill-out plan will serve as a guide, helping you navigate the challenges and uncertainties that may arise during these festive times. By taking control of your reactions and knowing how to support yourself, you’re well-equipped to enjoy the holidays to the fullest. So, go forth, and make this holiday season one to remember for all the right reasons.

The Best Guided Journals To Start A Journaling Practice 

Just so you know, I do review everything I recommend. When you buy through links on this page, we may earn a commission.

“The Five-Minute Journal”

A widely acclaimed guided journal designed for daily gratitude and self-reflection. This journal prompts users to express gratitude, set positive intentions, and reflect on daily achievements, fostering a positive mindset.

“Start Where You Are: A Journal for Self-Exploration” by Meera Lee Patel

This beautifully illustrated guided journal encourages self-exploration through a series of thought-provoking prompts, creative exercises, and inspirational quotes. It’s a visually engaging journey of self-discovery.

“365 Days of Wonder: Mr. Browne’s Precepts” by R.J. Palacio

Inspired by the best-selling novel “Wonder,” this guided journal offers daily precepts, quotes, and prompts to encourage kindness, empathy, and reflection. It’s a heartwarming and insightful companion for personal growth.

“The Mindfulness Journal”

Geared towards promoting mindfulness and reducing stress, this journal includes daily prompts for meditation, gratitude, and reflections on the present moment. It’s an ideal tool for those seeking a more centered and mindful lifestyle.

“Bullet Journal Method” by Ryder Carroll

While not a traditional guided journal, Ryder Carroll’s method has gained immense popularity. The Bullet Journal is a customizable organizational system that combines to-do lists, calendars, and reflections, offering a flexible and personalized approach to journaling. Click here for a bullet journal. 

“The Artist’s Way Morning Pages Journal” by Julia Cameron

Based on Julia Cameron’s transformative book, “The Artist’s Way,” this journal encourages the practice of “morning pages” – three pages of longhand, stream-of-consciousness writing every morning. It’s a tool for unlocking creativity and overcoming creative blocks.

“52 Lists Project” by Moorea Seal

This guided journal provides a year’s worth of weekly list prompts designed to inspire self-reflection, gratitude, and personal growth. Each list is thoughtfully curated to explore different aspects of your life and goals.

“Calm the Chaos Journal”

Targeted at those seeking stress relief and emotional balance, this guided journal combines mindfulness exercises, prompts for self-reflection, and spaces for creative expression. It’s a holistic approach to calming the chaos in daily life.

“Q&A a Day: 5-Year Journal”

Perfect for those who prefer a long-term commitment, this journal offers a daily question for five years, allowing users to track their thoughts and experiences over time. It’s a unique way to witness personal growth and changing perspectives.

My other favorite guided journals

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