The holidays can be a scary time for someone with binge eating. You worry that if you allow yourself those delicious cookies or scrumptious pies, you won’t be able to stop. And let me guess, you’ve tried avoiding them altogether, but that didn’t work. What if (bear with me here) instead of resisting those tempting foods, you permitted yourself to eat them? *gasp* I know. But I can promise you if you follow these three steps, enjoying holiday foods without triggering a binge is possible.

01. Balance out your holiday meal. Include those holiday treats with other staples in your diet.

Balancing out your holiday meal won’t only allow you to honor your needs and wants but can also regulate blood sugar, helping you identify hunger and fullness.  Try this:

• Have the sugar cookies with a yogurt
• Eat the cheesy popcorn with sliced turkey and a handful of nuts
• Have the peppermint bark with a whole milk latte 

02. Eat your trigger foods when your hunger levels are stable.

If you’re overly hungry, it is more difficult to reason. Not to mention it is a lot harder to slow down and enjoy your food.  When you’re at a stable level of hunger, it becomes easier to challenge destructive thoughts and remain calm during and after eating. Try this:

• Have the sugar cookie after dinner
• Eat the cheesy popcorn with a sandwich
• Have the peppermint bark after lunch

 03. Have your trigger foods only when you’re in a positive state of mind.

If you wait to have your trigger foods when you are in a positive state of mind (as opposed to harmful or destructive), it can be easier to create an enjoyable experience around the triggering foods. A positive mindset will allow you to reason, be mindful, and slow down while eating. This will reinforce that you can allow yourself fun holiday foods and be okay. Try this:

• Have the sugar cookie when you’re feeling happy
• Eat the cheesy popcorn with a close friend
• Have the peppermint bark when you’re having a great day

To Summarize: 

The bottom line is you should not have to fear the holidays because of the fun foods! Implement these tips and show yourself that you can have your favorite holiday foods and be okay.

This holiday season, replace: “I can’t have holiday foods without binging” with “I am learning how to make peace with all foods. Am I open to practicing that today?”

Practice Enjoying Your Holiday Trigger Foods With Me 

• Eat Pumpkin Bread With Me
• Enjoy A Holiday Coffee With Me
• Eat Holiday Cookies With Me

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A post shared by Ryann, LPC | Binge Eating Therapist (@itsryannnicole)

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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.