Food Freedom and Self Compassion Workbook

This guide is a resource you can return to anytime you need support, reflection, or grounding. This isn’t a diet plan or a set of strict rules — you already know don’t work long term and know what foods are healthier and what aren’t. Instead, it’s a collection of tools to help you understand your needs, regulate emotions, reduce guilt, and build a relationship with food and yourself based on trust, choice, and self-respect.
Progress doesn’t have to look fast. It doesn’t have to look perfect. It simply looks like continuing to come back to yourself with curiosity instead of judgment.

This Workbook covers:
• Emotional eating
• Shame cycles
• Urges vs actions
• Parts work
• Nervous-system regulation
• Weekends/all-or-nothing patterns
• Food rules
• Identity + reflection
• Values, self-compassion
• Needs-based eating
• Past-self healing
• Binge-cycle education
• Practical tools (hunger scale, urge surfing, reflection prompts, etc.)

You deserve peace with food. You deserve to feel proud of yourself. You deserve to love the life you’re building — inside and outside the kitchen.
This workbook was designed as your space to heal, explore, and grow at your own pace.